I'm training towards the UK national duathlon champs in April, and am hoping to get some feedback on the bike portion of the program I've come up with. The hardest phase is general prep. I've done this because specific prep will be a hard run-focus phase and I don't think it'll be possible to include an L5 and L4 bike session at that time. Any comments or criticisms are much appreciated.
Base (14 weeks)
Base (14 weeks)
- Build to consistent 6 hours per week (4.5 hours for easy weeks, which come every 4th week)
- 2.5 hour long rides
- Build from 70min to 90min L3 per week, rest is L2
- 7-8 hours riding per week
- 90min per week L3
- 40min per week L4 (one session 2x20)
- 24 min per week L5 (one session 6x4)
- 6.5 hours per week
- 90-95min per week L3
- 40-50min per week L4 (pushing hard on this session)
- 5.5 hours per week
- 70 min per week L3
- 60 min per week L4 (3x20 pushing very hard)
- Just a very easy week before the A race.