I'm currently training for a 5-race national duathlon series in the UK in late March and April (races are approx 10k/40k/5k), and trying to balance it with quite a busy schedule. I have about 10-11 hours per week to train. In both cycling and running, it's ideal to alternate hard and easy sessions, but this is easier said than done when training for both sports simultaneously. My run training is the primary focus at the moment, but I'm struggling to come up with a schedule for the bike that is effective in the 4-5 hours per week (spread over 3 sessions) I have to train it. For information, my FTP is 302W (2 x 20 test with 1 min easy spin recovery). Here is an example week (this week):
Mon - Cycle mixed L2/L3 ride (with 20 min warm-up and cool-down)
Run 20 min steady with strides
Tue - Run tempo intervals (2 x 2miles, 3 min jog rest) with 20 min warm-up and cool-down
Wed - Cycle 2x20 at mixture of L3 and L4, 40min at high L2/low L3 to finish
Run 40 min steady
Thu - Run 70 min steady with drills
Fri - 30 min steady run
Sat - Run 120 min with strides
Sun - Cycle 2x20 L4, 3 min rest, with 20 min warm-up and 30 min L2 to finish
Thanks for any help.
Don.
Mon - Cycle mixed L2/L3 ride (with 20 min warm-up and cool-down)
Run 20 min steady with strides
Tue - Run tempo intervals (2 x 2miles, 3 min jog rest) with 20 min warm-up and cool-down
Wed - Cycle 2x20 at mixture of L3 and L4, 40min at high L2/low L3 to finish
Run 40 min steady
Thu - Run 70 min steady with drills
Fri - 30 min steady run
Sat - Run 120 min with strides
Sun - Cycle 2x20 L4, 3 min rest, with 20 min warm-up and 30 min L2 to finish
Thanks for any help.
Don.
