Duathlon: 5k/40k/5k Build-Peak Period (Intermediate) 9-11hrs/wk
12 weeks - $99.95
Total Hours: 108
Total Hours: 108
This 12-week plan was designed by Joe Friel for the intermediate-level duathlete, regardless of age, who has been training for multisport for more than 2 years and has a goal to perform well in his/her age group at an A-priority, Olympic-distance (R-5k/B-30k/R-5k or approximated distance) duathlon in the 12th week of this plan. This detailed and easy-to-follow training plan starts with the Base 3 period (4 weeks) and includes 6 weeks of Build period, 1 Peak week and 1 Race week. To start this plan you should be capable of running an hour and biking up to 90 minutes. The weekly hours range from 9 to 11 with 10 hours per week being the most common. In a typical week you will do 6 bikes and 4 runs. Self-testing is included to help gauge progress toward a respectable placing in the race.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Recovery Day
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #2
SM, 2 sets
Planned Time: 0:30
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #2
SM, 2 sets
Planned Time: 0:30
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Day #2
Cruise Intervals, 3-4x6 minute, heart rate zone 3.
Planned Time: 0:45
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Workout #2
Pedaling skills
Planned Time: 1:0
Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.
Planned Time: 0:45
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Workout #2
Pedaling skills
Planned Time: 1:0
Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.
Day #3
Moderate effort, seated
Planned Time: 1:0
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
Workout #2
Recovery
Planned Time: 0:30
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Planned Time: 1:0
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
Workout #2
Recovery
Planned Time: 0:30
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Day #4
Strides, 6-8, count steps.
Planned Time: 0:45
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Workout #2
Trainer or road--Spin-ups
Planned Time: 1:0
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!
Planned Time: 0:45
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Workout #2
Trainer or road--Spin-ups
Planned Time: 1:0
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!
Day #5
Recovery spin
Planned Time: 1:0
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Planned Time: 1:0
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.