WU: 10' then 4x400 at 10k race pace. If you want, you can then adjust the plan length to start it on a different day. Run 60' on a hilly course or treadmill. In the end, a duathlon is a great gateway event to the triathlon, as you just have to incorporate a biking section in between two runs. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Brands. This ensures youre used to the feel and handling of your race-day bike. While this is likely not your first inclination, youll want to practice the sport that youre less comfortable with. This was the third plan that I have purchased from Phil. Duathlons have some unique rules that you might not have experienced at a running race. We have an exciting group of leaders for this event and we look forward to providing this opportunity for youth to gain confidence in riding while having fun with a group of their peers. I have been on a training plan for the last year with exceptional results , Im not new to the sport 16 years and now in the masters category. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. less -3 years ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. The Beginners Guide To Duathlon Training - Running Outfitters And a new overall PB by six minutes, yay!!!". I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Able to Bike 45 minutes, Run 30 minutes Also suitable for people training for a Super Sprint Duathlon or looking at 6 or 12 weeks plans, as you can miss the few two weeks or repeat the last 4 weeks. Triathlon News. Typically, duathlons in the United States start with everyone at the same time. Preview your flexible training plan from 4-48 weeks now. Enter your email to receive our weekly newsletter! Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. Blue Dot Safety was created to meet the needs of student and rookie journalists who were operating in hostile regions without any form of Hostile Environment Training as it was prohibitively expensive. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. He has not simply written generic plans and sat back to count the cash - I get a strong sense that he cares for athletes following his plans and has a genuine desire to see them be successful - whatever that looks like to them. Your plan kept me motivated and helped me improve my results. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. Paul Bradford - Owner - Howl Brewery | LinkedIn 12 Week Olympic Triathlon Training Plan (Beginner Friendly)! They designate Monday as a rest day; I have added strength training in this plan on Mondays. Read our latest articles, Leaving a gift to the BHF in your Will will help fund groundbreaking research into cures and treatments for heart and circulatory diseases. I had a great race, read moreThank you Phil! The consistency of biking and running regularly is far more important than the speed at which youre moving. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Its not designed as much for a triathlon/duathlon and speed. A pacing only workout - no concern for speed. TUESDAY 10 Bike 30 mins & Run 15 mins WEDNESDAY 11 Bike 60 mins THURSDAY 12 Rest day FRIDAY 13 Run 30 mins SATURDAY 14 Bike 40 mins 3 SUNDAY 15 Core/Flexibility MONDAY 16 Bike 40 mins TUESDAY 17 Run 20 mins . Content is reviewed before publication and upon substantial updates. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. It might seem like youre wasting time in the transition area changing shoes, but youll make up for all the lost time and then some with cycling shoes. I have gained valuable experience over the years competing both locally and internationally. between circuits. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. If youre planning to compete in more duathlon or triathlon events, its definitely worth buying this kit. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. For your harder days, you should follow pre-planned workouts, so youre more likely to complete a quality session. There is no way that this cannot be done with what Zwift already has in place. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! In full transparency, we may collect a small commission (at no cost to you!) Riding after a run feels harder than normal, so its good to practice it first. As a coach since 2000, and with a National Championship to my credit, I've crafted several different plans to get you to the finish line fast. 15' wu. 25% off your annual subscription. HR on the uphills can hit low Z4. Training. The more you enjoy it, the longer youll stick with it. The Superstars was a televised sporting event featuring ten top athletes from ten different sports competing in events that were not their own. Verywell Fit's content is for informational and educational purposes only. Keep HR in Zone 1-2 otherwise. It will have you ready to do your best once the racing season rolls along. Menu. Recover on the downhills. Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Repetitions: 15-25. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. Duathlon workout plans can be found everywhere online but you should always make sure you're getting them from a reputable source. However, if you feel that this plan is significantly below your training abilities, its best to find a plan developed for more advanced athletes. Ride on a flat course. Completed workouts sync with popular apps like Garmin and Wahoo. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. The Wired Runner is a participant in the Amazon Services LLC Associates Program. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Duathlon Training Plan Tips And Tricks To Improve Standard Distance Duathlon Training Plan: 10 Weeks - Wikiwiki Tribe Thank you Phil! Keep HR in Zone 1-2. I can highly recommend Phils training plans . 2023 Dotdash Media, Inc. All rights reserved. For a warm-up, you should plan to run instead of bike to avoid pre-race bike malfunctions. Phil is my first port of call for a plan and the person I would recommend first to others. 4 week duathlon training plan - 220 Triathlon The first step is determining how you will ap- 10' cd. Duathlon Training Plans | Duathlon.com - All About Duathlon 12-Week Sub-Two-Hour Half Marathon Training Plan | Coach - coachmaguk Not for the newbies out there, these training schedules are designed for the super experienced. The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. Your body needs to be given time to adjust so dont do too much too soon. The first step of the plan starts with, acclimating. In this training article, I will share you a sample 4-week training plan that will help you prepare for a duathlon event in one month. I can highly recommend Phils training plans . As you get nearer race day, you should precede a few of your cycles with a run. This is a workout that combines both disciplines, so that you get used to how your body feels jumping off a bike and starting a run. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. Most U.S. duathlon events are sprint-distance events, with each run in the 1-3 mile range and the cycling leg around 8-15 miles. While it is technically your responsibility to know the course, local races almost always have plenty of signs or volunteers to guide you at the turns. Run #2 is after Bike #2. No matter how experienced you are, be cautious about progressing your speed and distance, to avoid injury. Choose your event for specific tips and to preview our plans now, plans in beginner, intermediate or advanced, w, our plans can be activated multiple times for free), Browse by category or search (90+ articles). Train For Your First Sprint Triathlon With Our 12-Week Plan Then ride a 30 minute time trial all out, race effort. I have represented South Africa in Triathlon, Duathlon and Biathle. For a very simple beginner approach, aim to workout 4-6 days per week. All rights reserved. During that time, we will slowly build up the length of your training week and the length of your long workouts. Congratulations! The Get Round plan is for the novice duathlete, perhaps a runner, biker or fitness enthusiast having their first foray into multisport who, already in regular training, is able to commit to 5-6hrs per week (four workouts). RI: 1'. This normally involves harder efforts with frequent rests, once youve done a good warm up. However, its sensible to do at least some of your training outside on the bike you intend to use during your triathlon. Virtually all serious cyclists ride with clipless pedals and stiff cycling-specific shoes. BT: Long warm-up of at least 15-20 minutes. I am feeling great. Jan. Push the uphills and recover on the downhills. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd. Come on guys it can't be that hard to create a training plan that has both incorporated! If youre feeling tired you could try cross training, a pilates or a yoga session once or twice a week. With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? Then join our training group on Facebook. Olympic Triathlon Training Plan: 16 Weeks - Triathlete You should be able to bike at least 90 minutes and be able to run at least 45 minutes. Running Sessions vary from 30min - 50min. Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. For example, have a jacket and gloves ready in the transition area for the bike portion if the weather suddenly drops in temperature or is super windy. Your plan kept me motivated and helped me improve my results. LONG DISTANCE 1. For safety reasons, you will not be allowed to participate if you do not have a helmet. Stretch when done and add in Core 1, 2 or 3. Free Running and Triathlon Training Plans - Snacking in Sneakers After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Four weeks is not a large amount of time to transition seamlessly into a duathlon but as long as you've been training regularly through the summer, and don't have any underlying injuries, then it's long enough. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Don't forget to plan your duathlon race day in [] This can be as simple as finding a hillier route to ride/run, challenging yourself to a few sprints during the workout, or attempting to ride/run at a slightly faster pace for a prolonged time frame (i.e. After 10' you should be at race pace - remember to hydrate and run even paced. This should be done at a comfortable pace. Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. I have gradually improved technique and fitness for sure, but I have also learned a lot and that is an important part of the journey for me. Think of the super-sprint as the "5k" of triathlon. A flexible calendar, targeted training zones, trackable progress and so much more on any device. 15-20 minutes) within the total time. After the race get a 10' cool down. Go Girl Triathlon - Indianapolis registration information There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike but thats not the case at all. Thank you very much for your help. I also bought your Ultra marathon plan and can't wait to start it soon. While you might feel super comfortable about the run portion if youre a runner, you still need that time if youve never done a duathlon. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. For longer distance duathlons, the first run is longer than the second run. The Ideal Challenge I would recommend you to anyone. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. We suggest you only do strength work in addition to at least two runs and two cycles per week. Exeperienced cyclists know that the best way to conserve energy during a ride or race is to draft. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. 10' wu, 10' cd. Remember to check whatequipment you will need to get started. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. A lot. Jan less -3 years ago, Thank you Phil! Later in your training cycle, you need to start incorporating the all-important brick workout. Find out how to leave us a gift, Learn to do CPR and use a defibrillator in just 15 minutes on your mobile or tablet. While you might want to spend lots of time training for the runs, you need to be prepared for the bike section. Duathlon training plan: The ultimate preparation guide - Red Bull The program should be fairly balanced between core and strength training. Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. Again, as you switch from biking to running, there will be a particular area to dismount. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. As a new athlete, your goal is to get from a base aerobic fitness level to the level needed to cross the finish line. You can start our Off-Season (Fitness Maintenance) plans anytime you like. Brands. If you are deficient in the sports. Whether youre a new athlete that just signed up for your first race, or youre a triathlete looking to mix up your event calendar duathlon can be an exciting multisport challenge. THANK YOU!.. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Heart-Rate training If you are wearing flexible-soled running shoes and riding with platform pedals, you will only be able to push down, and the flex in your shoes will rob you of pedaling power. Cool down for at least 15 minutes. Once on your bike, youll ride according to the race route. If you take the time to train properly and make the most of the transition time, youre sure to have a great time at your first duathlon. You can complete the race with a hybrid bike, a mountain bike, a road bike, or a triathlon bike. Also record distance covered or average speed. 10' wu. The rigid shoes then become the platform you are pushing down on, rather than the pedal itself. So thanks Phil , I'm looking forward to my next race ! If its your first duathlon, you dont have to buy a fancy new bike. Very happy! Then 6x2' up a hill at 65-70 RPMS. Similarly, you cant ride back into the transition area. The idea was developed by Dick Button who shopped the idea to all three U.S. television networks. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. Its not the most comfortable posture, and controlling a bike in an aero position takes practice. 10' cd. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. To download Weeks 1-12 for FREE, Click Here! Elite; Age Group; Paratriathlon; Events; Events. If youre planning to run a lot of duathlons/triathlons, its worth investing in a pair. The other 15% of your training can be done at higher intensities. Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. $89.25/yr for the first year. And a helmet is a must-have for safety. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. beginner duathlon training plan getting started Goal of this plan. In a week, I will have 2 times of strength trainings, 3 to 4 times of training sessions, 1 to 2 track workouts, 1 to 2 swims, 1 long ride , 1 long run, a few times of simulations (brick workout with . Since this is a basic program and some athletes may not be able to complete the test outlined in this article above, I thought it would be best to leave out the testing in the program. Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. Verywell Fit articles are reviewed by nutrition and exercise professionals. In fact, a well-executed strength-training program can allow you to carve up to 25 percent out of your swim, bike and run volume while improving performance and enjoying better race-day results. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! Chrissy Carroll is a registered dietitian and USAT Level I Triathlon Coach, and the author of "Eat to Peak: Sports Nutrition for Runners and Triathletes.". After 10' you should be at race pace - remember to hydrate and run even paced. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. You're going to want to run at least 2 hours a week even for a sprint du, so that would put you at a MINIMUM 12 hours per week following that ratio. It is doubled to a 40-week training plan. Duathlon Training plans - Training - TrainerRoad This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). As with all endurance training, its important to progress your workouts over time, with periodic recovery days and easier weeks. Do this 7x. May 17, 2017 Meredith Atwood 5 days ago Web Specific Training Tips For Duathlons Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Typically, it will be two seasons. Use a flat, out and back course. If you've completed a 10K event you'll be in a strong starting position. You still have two more legs of the race after this! Think about how youd like to lay out your gear in your area. 10 week beginners duathlon training program WK DAY OF WEEK 1 SUNDAY 1 Core/Flexibility MONDAY 2 Bike 30 mins TUESDAY 3 Run 15 mins . Youll start with a run and finish with a run. Stretch when done and add in Core 1, 2 or 3. However, some races are draft-legal, so make sure you know the rules of your race before race day. If youre new to a duathlon, plan to train for 12 weeks. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. A duathlons, triathlons slightly less-daunting cousin, is a great introduction to multisport competition if the swim makes you nervous or you dont have a place to train in the water. This can save you valuable seconds in the transition area, making them well worth the investment. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. Zwift has running. Phil is my first port of call for a plan and the person I would recommend first to others. Duathlon Training Plan - Feature Requests - Zwift Forums Congratulations! It's supposed too! Add Premium. The maximum volume is around 7.5 hours toward the middle the 12 weeks and most of the weeks are around 5-7 hours with some lower volumes thrown in there in the beginning and toward your race at the end. Will look into a longer plan for next year. After you are settled in, use the bike portion to fuel and hydrate. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. While you might feel super comfortable about . 10' cd. All it requires is a little motivation and consistent training. Plan Overview The training plan breaks down the 10-week training schedule into the following periods (note: time 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. These are best if done on a slight downhill on a dirt path. 10 minutes into the time trial punch the lap button on yo. Carriage House Consulting. At 64 im racing as I did in my 40s . This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. Unsubscribe any time. Race day has finally arrived. We raise money to research cures and treatments for the worlds biggest killers. Here are a couple tips that youll want to keep in mind. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. No bigger compliment! If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. If you decide to do three workouts a week, do two in the sport that youre less comfortable with (for example, biking) and one in the sports that you feel more confident in (for example, running). FREE Beginner Sprint Duathlon Training Plan - 8 Weeks - RUN247