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Advanced Duathlon (Run/Bike/Run)
Day 001 - Welcome to your 3-month advanced duathlon training program!
ride- 45 minutes, easy, heart rate below 120 
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TODAY, Ride: 45 minutes, easy, heart rate below 120. I'll assume you had a full weekend of training. We're beginning with an easy day to prepare you for tomorrow's intervals.
Welcome to my 3-month advanced duathlon training program. Each workout you do will have a specific objective. These include: aerobic base, recovery, aerobic endurance, anaerobic threshold (AT), strength, power, stamina, leg speed and anaerobic conditioning.
For the first month, we will be focusing on our aerobic base, through easy distance and moderate intervals, good cadence, a round pedal stroke and strength.
In the second month, we'll continue to focus on our aerobic base development while adding more aerobic intervals aimed at increasing your anaerobic threshold (AT), endurance, stamina and cadence.
The third month's priorities include: more aerobic maintenance, intervals at AT and sometimes beyond, power and leg speed.
I'll further define these terms in this column as the program progresses. Throughout the program rest and easy days are essential. It's important to remember that you need to rest to recover from a quality workout and then rest some more to give your body time to grow stronger.
Another essential point. A short duathlon of 1 hour and a long one of 7 hours are both 98-99% aerobic (oxygen powered). Say we go to the track and run ten 1/4 miles all out for our hard run day. An all out quarter-mile takes less than two minutes. That's two minutes of anaerobic running. An anaerobic effort is an effort beyond which we cannot supply sufficient oxygen to our muscles. Lactic acid is a by-product of anaerobic training, and within 3-4 minutes prevents our muscles from working effectively. Such a workout does nothing for our aerobic endurance. In fact the fatigue generated from an anaerobic workout cuts greatly into our aerobic training. Our duathlon training goal is to improve our aerobic efficiency through primarily aerobic training.
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