ULTIMATE DUATHLON SESSIONS

The key sets to have you ready to face the multiple challenges of racing a run/bike/run event

01 FAST-PACE EFFORTS Benefits Prepare the body to run hard when feeling fresh; get used to relaxing when feeling uncomfortable; and simulate race situations – the chance to practise changing pace when already going hard. When Include six weeks out from the race. Reduce to two sets a week out from race. Kit needed Running gear, gels and energy drink.

BREAKDOWN Warm-up: 20min easy jog, drills & strides

Main session: 4 x [2mins @ 3km pace; 30secs fast; 2mins recovery]

Cool-down: 15mins jog & stretch

02 HIGH-INTENSITY SPRINTS Benefits Get you race ready; develop max power; and make you feel sharp on race day. When Six weeks out from the race. As the race gets closer, reduce number of reps and increase rest.

Kit needed Bike gear and energy drink plus gels.

BREAKDOWN Warm-up 20mins easy bike

Main session 15 x 30secs max efforts. 2mins rest

Cool-down 20mins cool-down

03 BIKE/RUN BRICK Benefits Mental and physical conditioning. When Six weeks out from racing. Aim to simulate racing conditions, get used to holding your race pace and managing fatigue while maintaining form and pace. Reduce to one set a week out from the race as this’ll keep your body race sharp. Kit needed Race-day kit. Experiment with base layers and compression clothing. Have a planned nutrition strategy before the session. Stick with this each week and for the race.

BREAKDOWN Warm-up 10mins steady bike, 5min easy run & mobility and drills

Main session 2x [10mins bike @ race watts, 5min run @ 10km pace]. No rest between sets

Cool-down 10mins cool-down jog & stretch