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PR² Duathlon Training & Racing.
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Everyone starts from some level of fitness, whether being a Beginner, Novice, Local Champion to the Elite Duathlete. In order to
begin to put a plan of action together for Training and Racing, it is important to evaluate your present level of fitness and begin to
recognize what types of specific work is needed to bring you to your race goals, as well as what workloads you can safely handle
without breaking down.

Please Note: If you are New to the Duathlon and Endurance Training: Prior to starting this or any exercise program, be certain to have a
complete physical check up with your doctor as a precaution.

PR² Duathlon
These days time and energy can't be wasted; in the Duathlon and in life as well! As a Duathlete, get the most out of your  Running &
Cycling workouts with purposeful training:
 PR² Duathlon. When you train properly, you're building a strong foundation, getting faster,
and the process becomes easier. It keeps training fresh and spontaneous, while addressing your specific needs and goals. There are
different ways you can train as a Duathlete, but every personalized and effective training program has one thing in common – they all
follow some variant of a
Periodized scientific schedule.

PR² Duathlon Methodology is 100% scientific-based and takes the worry out of your training and provides workouts calibrated to your
past results available! Regardless of your fitness level and whether you're a beginner Duathlete or an elite Duathlete, you deserve the
best personal attention and expert training advice!
My job is to design a Personalized Duathlon Training Program (PDTP) and provide
individualized and expert coaching specifically for you; that will help you achieve your Duathlon Goals and learn more about yourself and
the training process.

Throughout your training, I will be there to monitor your progress, adjust the training schedule, and give you tips and training advice  
along the way. Your PDTP gives you the perfect mix of Running and Cycling workouts, cross training and strength training to deliver the
confidence needed for successful Duathlon competition. If you are a Beginner Duathlete, your PDTP will provide you with all the tools
necessary to compete in your first Duathlon and make it a natural part of your life. If you're an Experienced/Elite Duathlete, you will take
minutes off your race time, while training Injury-free and with confidence.  

You may not be able to achieve certain Running and/or Cycling Goals because your body or the environment won't allow it. But most
often, you'll have issues as a competitive Duathlete because you want too much too soon and do not respond to the warning signals of

and  Overtraining. I hear from a lot of Duathletes who are unsure of what to do next or who are dealing with frequent injuries.

Your Personalized Duathlon Training Program will help you set the right
Goals in your training that will keep you focused on these
warning signals.

To Succeed at anything in Life, you must have Clear and Realistic Goals. My Duathlon Accomplishments would never have developed
without setting
Goals. Whatever your Goals in 2018 may be, I will help you achieve those Goals through building your confidence and
mental strength, fostering sustainable training, and providing you with a smart and deliberate plan of action, specific and effective
workouts to help you reach your Goals while staying
Healthy, Happy, and Injury-free.

Personalized Training Program

PR² Duathlon offers You the following 2 Personalized Training Programs, customized to your fitness level, injuries, background, life
schedule, and goals:

  • PR²  Men's Duathlon Training Program
  • PR²  Women's Duathlon Training Program

Having a quality Duathlon Training Program (DTP) is crucial to having a successful season. PR² Duathlon specializes in training tools
for Duathletes to make that challenge easier and faster.

PR² Duathlon Training Program (DTP) brings intelligent and systematic training in Cycling and Running to You, customized to your
abilities, tailored to your level of fitness and structured so You achieve your goals.

Coach Bob's PR² DTP embraces the philosophy that your body needs to build a solid aerobic base, then later adds anaerobic
workouts as your progress dictates. This program prepares you for a successful competitive Duathlon season by creating a Training
Schedule with the perfect variety of Running and Cycling workouts, designed to specifically improve your fitness and race times without

Establishing a strong
BASE is extremely important because everything you do the rest of the season depends upon and builds from
that Base. If you are starting from scratch, the Base period allows you to get used to the daily demands of cycling and running.

If this is your first season as a Duathlete, allow up to 12 weeks of good, solid Base preparation before you "graduate" to the  
STRENGTH Phase of training. If you are an experienced Duathlete, you may find that eight weeks is sufficient time to reestablish the
Base you lost during the off-season. One great saving grace about endurance training is that once you have been fit, it is a lot easier to
get that fitness back than it was getting there the first time. Toward the middle of your Base period, you can expect to incorporate a
strength training program two days a week to prepare for the demands that will soon be placed on your legs and arms in the next
phases of your training.

During the Strength Phase. The primary goals here are to work on raising your
Maximum Aerobic Capacity (V02 MAX), as well as
Anaerobic Threshold (AT) and your ability to sustain a high level of work output for long periods of time. During this time it is also
important to maximize muscle strength in your weight training program.

The final working phase of training leading up to your first racing peak is called the
SPEED Phase.  The speed phase is designed to
put the finishing touches on your racing fitness by increasing your lactate tolerance. And the final part is the
TAPER, which is a vital part
to any Duathlon Racing Strategy.

The fine line between adaptation and breakdown is precisely where
Coach Bob wants your training to occur. Coach Bob will create just
enough stress to cause a positive adaptation, yet not so much that breakdown occurs through overtraining. There are three general
Coach Bob will use to determine what is enough and what is too much. It is the unique mix of workload (Intensity), how long
your workouts or interval sessions last (
Duration), and how often you do them (Frequency), that provides the basis for an effective
training strategy that goes into the design of your own
PR² Duathlon Training Program.

Coach Bob has helped Duathletes of all abilities improve their times without overtraining! The PR² Duathlon Training Program helps
Duathletes of all fitness levels experience the joy of reaching their potential.

When you're Training and Competing at your best and feeling like nothing can bring or slow you down, that's when the personal
attention of
Coach Bob and your personalized PR² Duathlon Training Program helps you to stay focused. But when you are feeling
down, you also need that personal attention to get out of that space and continue to work successfully at your Goals. Everyone needs a
coach who understands his or hers individual Goals and Motivation.

Coach Bob personally Handbuilds each and every Personalized DuathlonTraining Program. Too often, generic computer programs
and training apps do not adjust for real life circumstances: working late, last-minute travel, kid's activities or family issues. Your
Duathlon Training Program
is not a generic or cookie cutter training program and takes all of this into account as well as taking the
confusion out of training. And always remember that old but ever so true saying, "You get what you pay for!"
  • Compete in your 1st Duathlon.

  • Break the Cycle of Injury and Overtraining.

  • Increase Aerobic Stamina, Endurance, Strength and Speed.

  • Excitement & Motivation with your own customized workouts.

  • Merging Performance Nutrition into your Personalized Running Training Program.

  • Improve Leg Strength and Speed.

  • Set new PRs in Running and Cycling segments.

  • Improve Transition Times.

  • Run your 1st Speed Workout on the track.

  • Improve Running/Cycling Form.

  • A Faster, Healthier and Happier YOU!
Some of the Goals that Duathletes, like you, have Set and Accomplished with PR² Duathlon, under the guidance of Coach Bob:
Join Team PR² of Faster, Injury Free,
Confident Duathletes!
Online Personal Duathlon Coaching!
Improve your Running/Cycling and performance and reduce
your risk
of injury with your own
PR² Personalized Training Program!
"Train with Confidence, Run/Cycle Injury Free & Race Faster!"
Customized Online Duathlon Training Programs
for Duathletes of All Fitness Levels.
  • A complete Personalized Duathlon Training Program from start to finish (no more going alone).

  • Customized Workouts and paces so you know exactly what to do and Daily mileage totals with your
    weekly Running/Cycling volume laid out for you ahead of time.

  • Workouts to Increase your Aerobic Endurance, Lactate Threshold, Anaerobic Threshold,
      Anaerobic Capacity and VO2 Max.

  • Advice on Injury Prevention and techniques at pain-free Running and Cycling.

  • Focused Recovery, Injury Prevention, Strength Training Exercises.

  • Performance Nutrition to Maximize Training and Performance.

  • Strength and Flexibility routines to help you stay healthy and prevent injuries.

  • Warm-up routines to begin each and every day of your training.

  • Email and phone support.
Your Personalized PR² Duathlon Training Program will Include:
Pates Running and Racing
Coach Bob's Duathlon Coaching Program is kick
ass. He's trained and raced amongst the best in the
sport. I always look forward to my running training,
especially my weekly brick workouts. I have never
felt so strong and so confident at transitioning off my
bike to the final run. I am so stoked to compete in
the  2016 USAT Duathlon Race Series The goal is
Top 3 in my age group. Thanks Coach!          
Sean, San Diego, CA   
Due to getting burned and injured by following other coaches   
and their Duathlon generic workout plans, I felt very nervous
and apprehensive during my initial phone interview with Coach
Bob. But oh my gosh, in no time at all he put my mind at ease
and made me feel so comfortable. He is always available and
100% completely supportive of my training and feelings. After
6 months, I am stronger on the bike, faster on the run, injury
free and very happy and satisfied with the entire experience.
Thank you Coach Bob.
                 Vicki, Gatlinburg, TN