Duathlon Training: An example of a week’s training

Source: tri247.com

This is an example of a week of duathlon training for a high-performing, middle-aged, Age Group duathlete with a good chance of a National Duathlon medal. Some detail has been edited out for the sake of brevity – for example the details of specific weight exercises and warmup/cool down, which is always assumed.

The week has been tailored to build on work in previous weeks. It’s a late-stage build week in winter and is biased towards improving the athlete’s weak points, with this athlete we often work on 10-day cycles incorporating more recovery/adaptation if needed.

Monday (S&C, Run):

AM: 45-60 min Strength & Conditioning (higher reps 8x, lower weights 70%max than last week – FYI: Glutes, calves, quads, core focussed)

PM Optional: 45-60min Z1 run based on HR, dependent on HRV. Varied terrain.

Tuesday (Bike):

AM: 15′ drills including – high cadence and one-legged pedalling.

• 10′ (2RI)@ 270w, 95 rpm, aero
• 10′ (2RI)@ 320w
• 5′ (3RI) @ >340w, c100rpm
• 10′ (2RI)@ 300w, 95 rpm, aero
• 5′ (3RI) @ >340w, c100rpm
• 10′ (2RI)@ 320w
• 10′ (2RI)@ 270w, 90 rpm, aero
• PM: Optional 30′ recovery run.

Wednesday (Run)

• Optional bike 10′-30′ Z1/Easy @>100rpm then straight into
• 6-10x strides then
• 2×20′ @ 3:45/km, 5′ RI  then
• 10′ as best you can cap at max Z4 HR

Thursday (Bike)

• 60′ easy Z1 based on power, aero, >4’RI then
• 3’@350w 2′ RI then
• 3’@<300w <80rpm (include standing)
• Further Optional 30’ light stretching/rolling

Friday 

Complete Rest

Saturday (Run)

• Plyometric Drills 15-30′, and 4-6x strides.
• 20’ Z1 (based on HR)
• 5×5’ @>3:25/km, 2-4’ RI
• Optional (PM) 30′ easy recovery run, Z1.

Sunday (Bike, Run)

• Bike: 4x [10′ Z2 (based on HR) + 5′ Z3] @>90rpm then
• Run: 30′ easy Z1-Z2 (based on HR)

Monday

Complete Rest

NB: Follow somebody else’s plan at your peril ! Your training must be based on what YOU can achieve NOT what somebody else can achieve.