The objective is to build a solid base over the winter that will carry me through the next play season. The program is built around my first performance peak at the end of April for the duathlon nationals. The goal is to qualify for the world championships, so it’s not planned for a 100% peak. If I can work out how to get all of my equipment to Virginia, I’m more interested in seeing how I hold up doing two national championship races in two days than my placement in each, provided that I place high enough to make the national team.
I plan to then focus on climbing and bike racing through the spring/summer. At 10 weeks from worlds (providing I qualify), training will begin for a major peak.
This training began last April, with P90X and X Plus. Summer was filled with lots of outdoor playing. I’ll be using these workouts, along with 10 Minute Trainer, to round out the aerobic base created during the summer over Oct & Nov to get ready for the more sports specific training below.
This is a big picture analysis. The specifics will unfold as it comes about. Like all training programs it’s subject to change as it progresses. For an even bigger picture scroll through the September postings.
pics: good form vs bad form - compared to dave z i'm a mess. part of these drill sessions will be to improve this, which is something that i've never really worked on.
Peak #1
Gym Training ending early April
First goal: National off-road and on-road duathlon championships
Richmond, Virginia
April 25 – off-road
April 26 – road
End Nov – early Jan
Hypertrophy – 6 weeks
Phase objective: increase muscle base, prepare for higher intensity
Leg 8-10 reps 2 X week
Upper combo workouts = cross train, systems wall, core 2 X week
Yoga/Core 1 X week
Bike 1 X week (drills only)
Run 1 X week (drills only)
Climb only as warm-up for systems workout
Aerobic base – skiing, hiking
Early Jan – end Feb
Power – 6 weeks
Phase objective: Turn mass into absolute strength
Leg 4-6 reps 1 X week
Plyo 1 X week
Upper add resistance combo workouts = cross train, systems wall, core 1 X week
- campus board w/ core 1 X week
Yoga/Core 1 X week
Bike 1 X week (power drills)
Run 1 X week (power drills)
Bike/Run brick 1 X week (transition & power drills)
Climb only as warm-up for systems/campus workout
Aerobic base – skiing, hiking
End Feb – early April
Engram – 6 weeks
Phase objective: muscular efficiency by optimizing neuromuscular patterns/concurrently improving AT and VO2 max
Leg P90X one-legged leg work for coordination 1 X week
Upper targeted bouldering sessions/ core (4x4s, etc) 1 X week
Yoga/Core 1 X week
Bike 2 X week (interval training)
Run 1 X week (interval training)
Bike/Run brick 1 X week (race training)
Climb one hard outside climbing day per week
General Note – Recovery Periods will be added as necessary when necessary, most likely a few days to a week between each training block.
April
Fine tune and taper – 3 weeks
Phase objective: get ready to do back to back races at end of April
Leg None
Upper None
Yoga/Core as necessary
Bike 3/4 X week (a lot of easy riding with short intervals)
Run 2/3 X week (easy running with short intervals)
Bike/Run brick 2 X week (hard then easier as race approaches)
Climb whenever the chance arises
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