Including "B/C Races" Into Your Duathlon Plan

Racing in the lead up to your "A" race has many benefits. Find out how to include these into your training and get the full benefit without detracting from your key focus.

Include a Sprint Race

• Take a really short taper, for example, take the day before the race as complete rest and only train for 1 hour (or preferably less) in low Zone 2 on the day before that.
• You may need to move some workouts and drop a couple of sessions (ideally run intervals and a bike speed session).
• After your race take 48 hours off to allow for full recovery.
• For the remainder of the week continue with training as planned (reducing intensities to Zone 2 until you feel well recovered).
• After this resume training to plan.

Include a Standard Race

• Take a short taper, for example, take the day before the race as complete rest and only train for 1 hour (or preferably less) in low Zone 2 on the day before that.
• Move workouts in this week and drop the speed run and bike sessions.
• After your race take 48 hours off to allow for full recovery.
• For the remainder of the week continue with training as planned (reducing intensities to Zone 2 until you feel well recovered).
• After this resume training to plan.

For All Races

• Your training plan includes an active recovery week every 4 weeks, if your race is before one of these then this will fit well to promote recovery.
• If when you are ready to resume full training again you find a recovery week in your calendar consider placing a couple of the sessions that were missed due to your mini taper or recovery into this week to bring volume and intensities up again.

Copyright MyProCoach™ Ltd © May 2018. All rights reserved.