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13 Wk Sprint Duathlon - Export Friendly to Zwift

Browse More Plans

13 Wk Sprint Duathlon - Export Friendly to Zwift

Author

Patrick Casey PeakStateFit.com

All plans by this Coach

Length

13 Weeks

Plan Description

Frequency and consistency is key in training for any endurance event. This 13 week plan is specifically designed to prepare athletes for Short or Mid-distance Duathlon racing. This plan is complete with mental skills preparation, core work to help with injury prevention, strength training, and travel tips. This is a plan was designed to suit the intermediate level duathlete, or the data driven veteran of the sport. The plan is 13 weeks because the focus is to taper into TRAVEL. As racing presents a unique set of demands, such as possible traveling, exposure to an adverse climate different from your home, and racing on varied terrain, specific preparation is essential for optimal performance gains and race execution.

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PeakStateFit.com
Pat@PeakStateFit.com

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Posterior Pump Up

Strength00:30:00
Warm up:
- 20 air squats
https://youtu.be/C_VtOYc6j5c
- 2 X 20 stability ball prone leg lift
https://youtu.be/99UB-BCJBZo?t=35s
- 2 X 15 each leg, resistance band single leg abduction
https://youtu.be/OL7IidHfFSk
- 2 X 20 each direction resistance band monster walks
https://youtu.be/rPTkrAJ6Fh4
- 2 X 15 single leg dead lift without weights
https://youtu.be/FujJkRLG1Fg?t=31s
- 2 X 10 stability ball hamstring curl
https://youtu.be/Jzt8uGwTKok
- 2 X 10 bulgarian split squat (body weight OR choice of dumb bells)
https://youtu.be/nwIessTynNo
Details

1 Hour Easy Spin 50-60%

Bike01:00:0033 TSSStructured Workout
1 hr 50-60% Zone 1-2
Details
Tuesday

No Planned Workouts

No content
No detail
Wednesday

Sweet Spot Bursts: 3x9 min @ 85-90% FTP

Bike01:21:0074 TSSStructured Workout
Warm Up: 

Build to zone 2 over 20 minutes. During the second 10 minutes, complete 3 - 5 spin ups to 110+ rpm, thinking about your pedaling dynamics and the efficiency of your stroke.

Main Set:

- 4x9 min ON 85-90% FTP (or 7/10 effort RPE,) - every 3 min during the intervals, stand out of the saddle in a slightly harder gear for 15 seconds then sit back down and continue with interval.
The Idea of this set is to maintain a hard effort without any drop in power from the full gas surge back to Sweet Spot.
- 4 min OFF full recovery between.

Finish with 4 x 45 Seconds Full Gas, 90 Seconds between
Details
Thursday

4 Core Essentials Plus Mini-Band

Strength00:20:00
2 Rounds
With Mini Band:
- 10 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 10 front kicks
- 10 back kicks
- 5 semi circles each direction
- 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales)
- 12 bird dogs each side (opposite arm / leg balance on hands and knees)
TWO ROUNDS OF EACH MOVEMENT:

- 60 sec High Plank Arm / Leg Raise
https://youtu.be/XnhEsOH1PaY
- 60 sec Slo-mo mountain climber
https://youtu.be/uTlRysTx1JU?t=22s
- 60 sec dead bug
https://youtu.be/xQ95nWBaBtY
- 60 sec hollow rock
https://youtu.be/V72HS7BV30g
Details

Plyometrics: 60 Touches

Crosstrain00:30:00
See Attached Document & follow video links as necessary
-
-TRX Squat Jumps: 3 x 10
-Seated Box Jumps: 3 x 10
-Split Squat Jumps: 3 x 15 (each side - 30 total)
-
Complete each set as quickly as possible. Plyo's are designed to increase the speed of muscle contraction and will be accentuated when performed quickly.
-
Do not sacrifice form for speed
-
Details
Friday

1 sets: Mini Band Drills and quick core

Strength00:06:00
With Mini Band:
- 10 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 10 front kicks
- 10 back kicks
- 5 semi circles each direction
- 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales)
- 12 bird dogs each side (opposite arm / leg balance on hands and knees)
Details

Race Prep 1: VO2, Anaerobic Capacity, 10s Sprints

Bike01:05:0052 TSSStructured Workout
Warm up:
- 10 minutes, gradually building from Zone 1 to 2
- 10 minutes, building gradually within Zone 2 wattages. Focus on pedaling dynamics, get off and do mini band kickbacks if gluts are not firing!!
- 5 minutes, at the beginning of every minute, perform a 10s spin-up to 110 RPM or higher. 50 seconds between. 

Main Set:
- 6 Min, 30 seconds ON, 30 OFF - Zone 5/VO2 Max
- 5 Min Easy
- 6 Min, 15 seconds ON, 15 seconds Easy - Zone 6, HARD as you can go repeatedly on each effort. 
- 5 Min Easy
- 10 Min, 10 seconds FULL GAS SPRINT, 50 seconds recovery

Cool Down:
Ride 10 minutes tapering from Zone 2 down to a nearly effortless spin.
Details
Saturday

Endurance 10 x 2’ Endurance, 10 x 1’ Tempo, 15’ Strong Aerobic

Bike01:45:0080 TSSStructured Workout
Warm up:
- 10 min spin in Zone 1 with spin ups to 110RPM on every minute
- 10 min build to Zone 2
- 6 x :30 single leg drills 50% low Zone 4 w/ 1 min using both legs between sets
___________________________________________
Main set:
- 10 x 2 min top P2 w/ 1 min rest in P1
- 10 x 1 min low P3 w/ :30 rest
- 15 min @ Sweet Spot - Alternate changing cadence from 90+ RPM, to 70-80RPM. If performed on Rolling terrain, allow the undulation of the road create this change in

Focus on efficiency of your pedal stroke and maintaining tension around each revolution.
___________________________________________
cool down to 1:45
Details
Sunday

Dynamic Run Warm Up

Run00:05:00
1. Skip for Height
2. High Knees
3. Butt Kicks
4. Carioca
5. Backpedal
6. Toy Soldiers
7. Quad Stretch
8. Lunges
9. Knee Hugs
10. walking pigeon pose (not shown in video)
http://youtu.be/VC4Vhfbb_bc
Details

Aerobic Endurance 50 min: 20 min @ 90% threshold, 4 X 30 sec strides

Run00:51:0064 TSSStructured Workout
Warm up:
- 20 min conversational effort. Dont watch your HR too much. HR may spike or jump around a lot during a warm up while the heart is allocating blood to the legs. 
__________________________________________
Main set:
- Run 20 min at approximately 90% threshold pace without going in to Zone 4. Slow the pace if you approach Z4.
- 4 X 30 sec strides on 1 min jogging recovery
___________________________________________
Cool down:
- 5 min very easy
Details

Wednesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:09:00 01:20:00
Strength x4
00:59:00 00:45:00
Other x4
00:36:00 00:35:00
Bike x4
04:50:00 03:00:00
Custom x1
00:10:00 00:35:00
Workouts Per Week Weekly Average Longest Workout
Run Run
02:09:00 01:20:00
Strength Strength
00:59:00 00:45:00
Other Other
00:36:00 00:35:00
Bike Bike
04:50:00 03:00:00
Other Custom
00:10:00 00:35:00

Training Load By Week


Patrick Casey

Peak State Fit

Peak State Fit coaches Pat & Heather Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training, metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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