Overview

Race your best Standard Distance Duathlon with this plan, created for high performing age groupers. This is part of my ‘Tried and Tested’ series of training plans. These are plans based on my own training for some of my biggest races and best achievements. This particular one was inspired by my build up to winning the 2023 Duathlon AG World Championships.

Is this plan for you?

This plan is aimed at experienced duathletes and triathletes looking to push themselves to an all time peak performance across running and cycling.

It requires the athlete to have already built a good base before starting the plan.

The plan requires commitment but can be completed around work and life commitments. There are 9 sessions per week with a maximum of a 12 hour training week.

Email access to coach Adam is included with the training plan. So if you have any questions along the way, get in touch.

If you’re serious about competing as an age grouper at an international level, get in touch with Adam for tailored coaching that addresses your individual goals, strengths and weaknesses.

Plan Description

The plan begins with 3 runs, 4 rides, 2 strength and one day off per week. This increases to 3 runs, 3 rides, 1 strength and 2 brick sessions.

The structure follows conventional 4 week training blocks with every 4th week being a recovery week. This is essential for your body to adapt to the training stimulus applied, resulting in better performance.

Sessions can be completed in the mornings and evenings around work and longer sessions are planned for weekends.

The plan includes structured workouts that predominantly use heart rate as intensity. This ensures you can complete the plan according to your ability. In some sessions, heart rate is not the optimum measure of intensity, therefore some of the sessions use Rate of Perceived Exertion (RPE), pace or power. If you do not have the means to measure power on the bike, please get in touch for alternative sessions.

Guidance on testing to obtain your correct training zones is outlined in week 1.
General strength and conditioning guidance is included but due to the importance of individualised strength training, there are no structured strength sessions.

Email access to coach Adam is included and we always welcome hearing about your success stories and race results.

Why buy from me?
I have over 10 years of personal experience racing triathlons and duathlons, from sprint distance to Ironman and Xtri races. In this time I have competed as an international age group competitor across 6 World Championships and 2 European Championships.

Achievement Highlights:

2023 AG Standard Distance Duathlon World Champion

2016 AG Sprint Distance Duathlon European Champion

Ironman World Championship Kona qualifier and finisher

As a coach I have helped age group triathletes achieve podiums at European Championships, runners smash PBs in all distances from 10ks to marathons, and prepared individuals to take on epic endurance challenges such as The Raid Pyrenees. Whatever your challenge is, I can help you work towards your goal.

I am an Ironman U certified coach.

If you'd like to find out more about Adam head to https://www.trilogy-training.com/

Still have questions?
If you have any questions or if you’re unsure whether this is the plan for you, please get in touch and Adam will guide you to the plan best suited to your goals and abilities.