Smash the Ball Buster event. Hilly Duathlon prep.(19-weeks 7-13hrs/week)

Average Weekly Training Hours 06:59
Training Load By Week
Average Weekly Training Hours 06:59
Training Load By Week

This is an effective 19 week improvement plan for the cycling and running training required to achieve a peak race performance in the Ball Buster and scale Box Hill, Surrey 5 times. 1x 8mile run, 3 x 8mile cycle, 1 x 8mile ride. Reliant on the fundamentals of exercise physiology the course profile has been translated to the specific training sessions needed to improve those factors involved in achieving a personal best time. Please check out the CPS In-Motion recommended pacing and racing strategy http://cpsinmotion.com/blog/2016/08/19/smash-the-ball-buster/.
Lactate threshold power and pace, for sustainable high intensity and good recovery from more intense efforts; aerobic capacity for fast flat running and short hill work, neuromuscular strength for longer climbing, and endurance for tolerance to distance. Convenient endurance sessions are based on a pre-determined Lactate Threshold power / heart rate values. Ideal for intermediate/advanced duathletes with limited training time of 7-13hrs and a current initial baseline Lactate Threshold power between 250-300Watts along with a half-marathon pb below roughly 1hr45min. Sessions, which are easily conducted on a turbo or on the road, last between 45min to 2hrs during week days, with tactical active recovery or scheduled days off to promote conditioning and desired adaptations. Longer sessions at the weekend, usually require Saturday and Sunday rides of various length. Again, volume is periodised throughout as weighting is given to each discipline for the appropriate build of intensity/ load. Sessions have been recently updated for annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible.
No indoor/ gym strength conditioning is incorporated into this plan. All neuromuscular work is done in specific sessions on the bike.
This programme is ideal as a short-term lead-up to any medium/long distance duathlon event reliant on having good power-to-weight in climbs and ability to recovery. Commonly the key elements of successful peak performance. Lactate Threshold should be determined independently by a reliable provider/ sports scientist at the start of the plan so accurately scaled zones may be followed throughout. FTP may be substituted using a robust testing protocol, although this value is a crude single point estimation of LTP, which may compromise the magnitude of the performance results. Or if you prefer to conduct remote testing in the comfort of your own home using the BSX Insight device, CPS In-Motion offer a generous 20% discount to customers. Please contact info@cpsinmotion. See more here http://cpsinmotion.com/performance-services/remote-lactate-testing/.
A follow-up re-test profile for each should be performed after approx.10 weeks to maintain progression and confirm changes in zones. Users should expect at least 10% improvement in baseline Lactate Threshold power or running lactate velocity after the conclusion of the programme if a high percentage session completion is achieved. This ultimately depends on previous training status, diet, stress levels and quality of recovery/ sleep.

Sample Day 2
1:15:00
92.8TSS
TEMPO Ride WS-1 Aerobic Capacity A

Moderate impact TEMPO ride session. Rolling/ Flat or few climbs.
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Warm-up 15 min LOW-TEMPO (95-105rpm)
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Approx. 45min continuous UPPER-TEMPO riding (90-95rpm)
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Cool-down 15min LOW-TEMPO (preferred cadence)

Sample Day 3
1:02:00
73TSS
Alternating CONTINUOUS - LT 10km

Alternating Continuous Above (Supra) and Below (Sub) THRESHOLD run to improve lactate threshold duration and pace. Slightly hilly or constant gradient (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
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Warm-up 10min TEMPO pace/HR. RPE 6
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42min run (approx 10km) with 3min 'on' SUPRA-THRESHOLD (RPE 7/8) (5-10sec/km faster than LT pace) and 3min 'off' SUB-THRESHOLD (RPE 6/7) (5-10sec/km slower than LT pace)
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Cool-down 10min TEMPO/AEROBIC pace. RPE 4/5

Sample Day 4
1:07:00
64.7TSS
Lactate Threshold LT WS-1

Moderate impact THRESHOLD session. Steady climbc/ or constant gradient where possible.
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Warm-up 15 min UPPER ENDURANCE (80-90rpm)
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3 x 1min seated fast pedalling (85-100rpm). Rest inbetween intervals.
10 min UPPER TEMPO riding (80-95rpm)
2 x 10min MID THRESHOLD efforts (80-90rpm)
Active recovery 5min between both efforts.
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Cool-down 15min UPPER ENDURANCE (80-90rpm)

Sample Day 5
1.86mi
Active Recovery 3km Flat Plus stretching

Active Recovery continuous 3km Easy pace jog flat. (RPE <3). Plus stretching.

Sample Day 6
2:36:00
194.9TSS
Lactate Threshold LT WS-6 SubLT/ NM Microbursts

High impact THRESHOLD session. Sub Lactate Threshold intensity with 15second NM microbursts. Constant gradient or long flat preferably into the wind.
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Warm-up 20min UPPER ENDURANCE/ LOW TEMPO (preferred cadence 80-95rpm)
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4 x 10 min MID-THRESHOLD effort.(preferred cadence 80-95rpm)
with 5 min ENDURANCE recovery in between. (preferred cadence)
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20 min UPPER ENDURANCE riding. (preferred cadence)
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20 min LOW TEMPO/ LOW THRESHOLD riding with 15 x 15second Microbursts to UPPER NEUROMUSCULAR intensity (high resistance/ big gear, low cadence (60-70rpm).
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20-30 min MID-THRESHOLD intensity. (preferred higher cadence 85-100rpm)
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Cool-down 15min UPPER ENDURANCE (preferred cadence 80-95rpm)

Sample Day 7
5.59mi
13km Moderate/Hard pace Run - Slightly Hilly Course

Negative split 13km (at 10km race pace for second half). Slightly hilly (2 medium gradient 6-10%/ long 600-800m hills if possibly or shorter and steeper over each lap)
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Can include warm-up in first 1km.RPE 4/5 AEROBIC/ TEMPO pace.
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Build to THRESHOLD/ HM pace through first 7km (RPE 7/8 Somewhat hard/ hard).
Hold pace and build to SUPRA-THRESHOLD (10km pace) for last 6km . Finish last 500m strong AEROBIC CAPACITY (RPE 8/9 Hard).
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Try to pace this yourself to effort as well as you can for a good representation of 13km time on a familiar course/ route. Include a couple of long, moderate gradient (6-10%hills, one long 600-800m and one slightly steeper but shorter (8-14% 300-500m).
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Cool-down 1km extended over-interval. RPE 5/6. AEROBIC/ TEMPO pace.

Sample Day 8
0:45:00
22.7TSS
Active Recovery AR WS-1

Active Recovery Spin - Easy active recovery zone pace/ RPE. Idea is to turn the legs of for minimum blood flow to flush the muscles and prepare for the next training session without stress. (Preferred high cadence 85-95rpm)
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Introducing some core-work here will be beneficial. Planks, sit-ups and press-ups are key body-weight exercises to strengthen abdominal and back muscles to support the pelvis and major cycling movers.

Simon Clark
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CPS In-Motion

Performance profiling has become invaluable for structuring effective training in all competitive endurance athletes. Simon Clark is the principal physiologist at CPS-In Motion, with extensive experience in the best practices of power/ heart rate based training and robust biometric analysis. Simon enjoys working with the most challenging of cases and closely supports individuals through each phase of periodisation through specific conditioning and into competition, to train beyond their limits!