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.