Serious Du-Training Program -- input/comments please...

[CycloneRunner]

I know I'm kind of past the season for duathlons (at least in the heart of the Midwest) but I finished up a solid collegiate cross-country and track career last month and I'm moving on to the duathlon for an indefinite period of time. From all my phyisological knowledge and running experience I have constructed a training plan, but am looking for some input (especially on the cycling). My most pressing question is what a good length and intensity is for a tempo bike ride. My goal "debut" race is in 4 weeks and is a 5k - 25-mile - 5k in Kenosha (or a 4.5miR - 20 miB in St. Louis). Anyways, my current training is as follows...

M - rest or lift/tennis/swim easy
T - tempo run (20 min up - 20-30 min at 5:30-5:45/mi pace - 20 min. down) OR long run ( 75-105 min.) - alternating weeks w/ Sunday workout, i.e. tempo run/long bike or vice versa
W - recovery, bike 70-90 min.
H - brick 60 min bike, 20 min. run OR run 40 min. in morning, bike 60-75 min. in afternoon - both at comfortably fast pace
F - recovery, run 60 min.
Sa - long bike (120-180 min.) OR tempo bike (suggestions????), not really sure how to use this day... new to road biking and have found that 25 miles is no prob, did 42 today in 135 min. Unsure how much volume is needed to prepare for a du...
Su - run as needed/feel - 30-75, expect high end of this most weeks...

This past week - 35 miles run, 80 miles bike incl. 2x2 mi. tempo run on Tuesday and a 42-mile ride today. Feel fine and have no nagging pain/injuries.

Saturday bike rides will be pushed back to Sunday some weeks this summer to make room for road races and such. I still am running a few road races competitively so I'm trying to focus on keeping the running quality strong while getting use to moving on two wheels and increasing cycling volume. I was thinking about jumping in a local weekly time trial series race (I know I'll get my ***** handed to me) once before the du- to get an idea for the cycling speed in a somewhat competitive environment.

Well, there you go. Sorry about the ridiculous amount of parentheticals. I'm just getting this all out there. Any and all comments are appreciated.

Ryan

[MHR]

From all my phyisological knowledge and running experience I have constructed a training plan, but am looking for some input (especially on the cycling).

Congrates on taking on another challange in du-training and racing....From which school did you race for?

As a collegiate cross-country athlete you should know the value of "periodization". I believe "volume wise" you are there. I also like the fact that you are using some very good training components tempo, LSD's, rest, ect.. Tennis?? I'm not sure I understand the purpose.
I typically design my plan working back from the race date. The more imporant the race, the longer the buildup. This year I have some 30+ races...3-marathons, 2 of which are "A" races where I dedicate 12-14 weeks of training that is race specific. I also use races as a component in my training plans for "A" races, the type of race depends on the type "A" race.
Just wondering are you using this training schedule week after week?? A key "A" race needs a good phased buildup of endurance, race prep and taper, race and recovery....but I'm sure you knew that as any one in a college program has had some good coaching.

[CycloneRunner]

Thanks for the response... I ran for the Cyclones at Iowa State University for the last XC season and two indoor/outdoor track seasons. Before that I ran down at Truman State University (NCAA Division II). Tennis on Monday is just b/c it is fun and not running/biking. As long as I'm not playing a full best-of-3 sets match, its a good active rest activity. I'm just using the principles I've gone on the last few years and hopefully gain some athletic synergy from the cycling. We'll see what happens!

I like your idea of "A" races. I hadn't really thought of a good way to attack periodization now that I'm not "automatically" basing my training off of conference, regional, and national championship races. This summer I'm out there mostly to get comfortable with the training schedule and just get out and race However, for this fall and next spring I'll probably pick out some "A" races to base my training around. Again, thanks for the input.

[MHR]

The book "Advanced Marathoning" by Pete Pfitzinger-Scott Douglas present the concept of periodization and its components better than most any book I have seen. I highly suggest it.