2017 Powerman Duathlon Training Program

Dualthon races are a Run, Cycle, Run endurance event. There are many distances and the shorter ones are ideal for multi-sports athletes who are stronger on the run and cycling disciplines or athletes not having the time to train for swim. It is a perfect introduction to multisports racing like triathlon without the open sea swim.
Powerman Duathlon has 2 distances 5km run/ 30km bike/ 5km run and the longer 10km run/ 60km bike/ 10km run. It would be held in Putra Jaya Malaysia on 5th March 2017.
This program is designed with intermediate athletes in mind who has experience in racing the shorter Olympic distance of 1.5km swim/ 40km bike/ 10km run race, and/or athletes who have been training and able to bike 50km and run 12km comfortably.
The program aims to give enough mileage and intensity with just 5 sessions and no more than 8 hours of training in total per week.
Program Outline:
This is a 1 week of Transition Training, 8 weeks of Race Specific Training and 1 week of taper before the race.
The breakdown for the 5 sessions are: 1 run interval, 1 run tempo, 1 bike interval, 1 bike tempo and 1 endurance session of run or bike focus.
The longest run is 2x10km and the longest bike is 70km.
The most important session in the week is the endurance session, then the interval session. But if you have no time then do whatever you can.
Week 1 or transition week is the block of time that you should try to settle into the rhythm of training and sort out the logistics for it. This is the time to find training partners, friends to embark in this journey with you. This is also the week we do all the testing to give you a baseline of your fitness, an idea of the intensity that you should be training in whether by feel, or heart rate or power.
Intensity for the different sessions
5km run Threshold Test will give you your threshold heart rate and intensity that you should aim to be just under that level for your tempo run and about 20% lower for your long run or long bike. The same rationale applies for the bike tempo as well using the 20min FTP or Functional Threshold Power workout. Since cycling does not demand for you to support your body weight and there is less effort in fighting gravity as much as when you are running, your threshold heart rate would usually be lower for the bike than the run. The effort for the interval session would be harder than the threshold effort.
Notes for this program
  1. It is important to listen to your body and prioritise health over fitness. if you are unwell, rest. It is better that you toe the starting line undertrained than overtrained, and worse off – start feeling unwell. If you miss a session, don’t try to make it up by cramping 2 sessions in a day or doing the run back to back. Give one session up if need be.
  2. When you have to restart your training program, please do pick up from where you dropped off but start a week back especially if the reason for missing training is that you are sick. For example, if you are sick on week 3 and you cannot train the whole week, you don’t start on week 4 program, you start on week 3.
  3. There is no guideline on nutrition in this program but do practice your hydration and nutrition strategy during the endurance session.
  4. The interval and tempo sessions are planned at 1hour maximum with 10min of warm up and 5min of cool down. Please use your discretion on the type of warm up and cool down that is suitable for you. the endurance sessions are at most 2.5 hours.
Below is the program.
Week/Date
Weekly Training Load
Run – Intervals
Run – Tempo
Bike – Interval
Bike – Tempo
Bike or Run – Endurance
0: 26th Dec – 1st Jan
(transition)
6 x 400m
*RI 400m
5km – Threshold Test
10 x 1min
RI 1min
1 x 20min FTP
50km Cycle OR
12km Run
1: 2nd Jan – 8th Jan
8 x 400m
RI 400m
1km Easy
2km Hard
1km Easy
3km Hard
1km Easy
10 x 30secs
RI 1:30min
3 x 10min
RI 3min
14km Run
2: 9th Jan – 15th Jan
5 x 800m
RI 400m
1km Easy
5km Hard
1km Easy
3km Hard
{3min over threshold
2min under threshold
3min over threshold
2min under threshold} x3
RI 2min between sets
2 x 15min
RI 5min
60km Cycle
3: 16th Jan – 22nd Jan
200m, 400m, 600m, 800m, 1200m, 600m, 400m, 200m
RI 1:30min
2km Easy
6km Hard
2km Easy
(3 x 3min with RI 1min) x3
RI 2min between each set
2 x 25min
RI 5min
16km Run
4: 23rd Jan – 29th Jan
12 x 400m
RI 400m
1min
2min
3min
2min
1min
* drop a gear at each interval
60km Cycle
3km Run
5: 30th Jan – 5th Feb
5 x 1 km
RI 1:30min
10 x 1min
RI 1min
18km Run
6th Feb – 12th Feb
6 x 800m
RI 1:30min
1km Easy
5km Hard
1km Easy
10 x 1 min
RI 1min
[4min over threshold
2min under threshold
4min over threshold
2min under threshold] x3
RI 3min (between sets)
70km Cycle
3km Run
7: 13th Feb – 19th Feb
12 x 400m
RI 1:30min
1km Easy
8km Hard
1km Easy
(1min Hard
1 min Rest
3min Hard) x10
RI 1min (between sets)
1 x 40min
2 x 10km Run
8: 20th Feb – 26th Feb
5 x 1km
RI 1:30min
1km Easy
8km Hard
1km Easy
10 x 3min
RI 1min
3 x 15min
RI 5min
60km Cycle
3km Run
9: 27th Feb – 5th March (Taper week)
6 x 400m
RI 400m
1 x 20min
RACE!
*RI – Rest Interval
Everyone is different so please only use this as a guide. In doubt, go with how you feel.