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13 Wk Standard Duathlon Training Plan - Export Friendly to Zwift

Browse More Plans

13 Wk Standard Duathlon Training Plan - Export Friendly to Zwift

Author

Patrick Casey

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 Mid-distance/Standard 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 beginner to intermediate level duathlete, or the data driven veteran of the sport. As racing presents a unique set of demands, such as possible traveling, exposure to an adverse climate different from your home training environment, both mental and physical preparation is essential for optimal performance gains and race execution.

- Export Friendly
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- Convert to 1:1 coaching at any time!

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

Balance, Core and Back 3 Sets

Strength00:40:00
3 SETS OF EACH ROUND OF EXERCISES
Round 1:
- 15 Goblet squats with feet on floor (Elevate heels for better range of motion!)
https://www.youtube.com/watch?v=E8wH-qMYjpA
- 15 stability ball hamstring pulling
https://www.youtube.com/watch?v=Kk8dpH4ZPos
- 20 Bird Dogs (opposite arm/leg balance)
https://www.youtube.com/watch?v=wiFNA3sqjCA

Round 2:
- 20 single leg deadlifts with feet on floor (No added weight - just focus on balance!)
https://www.youtube.com/watch?v=5oiKWA-K6-g&t=6s
- 12 push ups with strict form (no sway to low back)
- 12-15 resistance band rows or cable weight
https://www.youtube.com/watch?v=whSXi-EXbqI
- 12 Single Leg bridge lifts per side
https://www.youtube.com/watch?v=0KEhga2e2r4

Round 3:
- 10 single leg body weight squats with feet on floor. Focus on good ankle stability and use something as a cue to maintain balance.
https://www.youtube.com/watch?v=nu8DUisv9U8
- 1 min forearm plank
- 30 second forearm side plank each side
- 20 bridge lifts (both legs) with 3 second hold at the top of each
https://www.youtube.com/watch?v=I6vxggX_1KM
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

Plyometrics: 1

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

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

Short Workout 1 X 5' LT & 3 X 1' VO2, 4 X 30 sec FULLGAS

Bike00:58:0044 TSSStructured Workout
Foam roll or dynamic stretching before you get on the bike
This would be best on trainer, if outside - no hills
20 min warm up in little ring at high cadence (85-95.) 
At 10 min mark of your warm up, perform 5 X 15 seconds ramping your cadence up with 45 sec between each. Spin eazy the rest of warm up.
Main set: (all little ring)

- 1 X 5 min @ Lactate Threshold 7/10 effort. This should be very hard to maintain for 10 min if you have to, but keep it consistent. HR should be above a comfortable level.
- 3 min EASY recovery
- 3 X 1min at all out effort with 2 min between
- 5 Min Easy
- 4 X 30 Seconds as hard as you can! 1 minute easy between

10 min cool down at endurance pace with high cadence

Rehydrate with 16 ounces of fluid within first 45 min and snack of carbs and protein w/ a little healthy fat.
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

40-45 min aerobic endurance with 8 X 20 sec hill strides

Run00:43:0052 TSSStructured Workout
This is a loose structure, you can also do some rolling terrain running to dictate the strides.

warm up:
- 5 min to set smooth form and focus on belly breathing. Good posture, forward lean, light on feet

Main set:
- 20 min endurance effort running - focusing on strong and steady pacing. This is your all day pace.

- 8 x 20 sec hill strides 6-8% grade with increasing speed and cadence on 40 sec active recovery in between.

- 10 min cool down
Details

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

Wednesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:43:00 03:00:00
Strength x4
01:11:00 00:45:00
Run x4
02:06:00 01:20:00
Other x3
00:30:00 00:35:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
04:43:00 03:00:00
Strength Strength
01:11:00 00:45:00
Run Run
02:06:00 01:20:00
Other Other
00:30:00 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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