For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Keep HR in Zone 1-2 otherwise. The plans include: Daily workouts for 10-12 weeks Menu. Get the Perfect Duathlon Training Plan For Your Skill Level. The program should be fairly balanced between core and strength training. The 2023 Nutri-Grain IRONMAN New Zealand takes place on Saturday March 4 2023, with the 3.8km swim in the fresh waters of Lake Taup a one-lap clockwise loop followed by a bike course which is described as "rolling", the two circuits each featuring two steady climbs. For safety reasons, you will not be allowed to participate if you do not have a helmet. . Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! Dec 2018 - Present4 years 4 months. And again, let others know that youre passing by saying, On your right!. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Track your performance with robust data tracking and detailed graphs. Will look into a longer plan for next year. The plan is divided into 3 stages that will take you from winter base training into the racing season. Riding after a run feels harder than normal, so its good to practice it first. - 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. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. AFTER the bike: start out easy - get your bearings and pick up the pace gradually. The longer plans start easier and progress more gradually. If youre new to a duathlon, plan to train for 12 weeks. Also record distance covered or average speed. Calendar. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. The rigid shoes then become the platform you are pushing down on, rather than the pedal itself. In this article, we cover what you need to know to prepare for your first duathlon. Be sure to consult your doctor prior to beginning any new exercise program. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. It is the last leg, so give it everything you have! 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. WHAT'S IN THE PLANS The duathlon training plans include the following distances: Sprint (5km run , 20km bike, 2.5km run) Standard/Olympic Distance (10km run, 40km bike, 5km run) USAT Long Distance (2 mile run, 56 mile bike, 13.1 mile run) Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. Visit our eBay shop, If youre having a clear out this new year, donate your unwanted clothes, furniture and homeware to a BHF charity shop near you. Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. I have completed four races with three wins and one 2nd! Include regular recovery days and easy weeks, so that it never feels like a drag. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. RI: 1'. Keep HR in Zone 1-2. Aside from the essential gear above, there are a few nice-to-have items that can either improve your performance or improve comfort. This helps you get used to the heavy-legs feeling and is also a time efficient way to train. Its important that you start to train your legs to transition from biking to run and avoid the heavy leg feeling that can be common for duathletes and triathletes. A pacing only workout - no concern for speed. Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. However, its sensible to do at least some of your training outside on the bike you intend to use during your triathlon. Drills = swimming while specifically focusing on different aspects that will help improve form (see below) Main set = The bulk of your swim workout, typically working on endurance or speed. Carriage House Consulting. The purpose of this plan is to complete a short course duathlon. 10' cd. Completed workouts sync with popular apps like Garmin and Wahoo. Just like triathlon distances, the variety of duathlon distances make it a great race for beginners, advanced athletes, and anyone in between. Discounted TrainingPeaks Premium (optional). In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. The earlier you start training for your target event, the more time you can build up your fitness gradually. All Events $89.25/yr for the first year. Duathlon Training Plan Its not the most comfortable posture, and controlling a bike in an aero position takes practice. Remove. Check tire pressure and set your bike in the right gear for the start of the race. Thank you, {{form.email}}, for signing up. If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. - I'm in top form and looking forward to my A race of IM Vichy later this year! THANK YOU!.. The objective of this training plan is to provide the EXPERIENCED AGE GROUP duathlete with a 10-week structured and periodized plan to successfully prepare for a Long Course Duathlon (typically 10K Run / 150K Bike / 30K Run). Very happy! Keep HR in Zone 1-2 otherwise. 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. iCal Calendar. Elite; Age Group; Paratriathlon; Events; Events. You know Duathlon!!! Please note: duathlon is quite different thing from the aquabike. Virtually all serious cyclists ride with clipless pedals and stiff cycling-specific shoes. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. I just thought I'd let you know that using your schedule, I managed to qualify for the World Duathlon Champs in Canada in Aug. To say I was pleased would be an understatement! Dont overdo it on the first run leg; go easy as you get used to the race and get your body warmed up. If you do fall into this category make sure you have consulted with a physician that you are in good enough health to tackle a training protocol! Content is reviewed before publication and upon substantial updates. READ Mumbles Duathlon - UPDATED 2021 - Distances, Photos & More Once you have spent 6-8 weeks on this phase you can start to look to include some threshold work into your plan. Well also give you some suggestions about nice-to-have gear too. Brands. For free. Start time and tracking. Once you start, just move those legs and find your stride! I also bought your Ultra marathon plan and can't wait to start it soon. Your home for keeping your feet happy and pain-free! 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. Plan 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. 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). A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. If its a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). My program is amazing and I am improving all the time. As with running, there is certain clothing and gear that you need to have in order to be successful. Finally, leave your bike in low gear for an easy start on the second leg. 10' wu. WU: 10' then 6x400 at 10k race pace. Distances vary depending on the location and race organizer. For runners who are looking to compete in another event but arent quite ready to make the jump to a triathlon, a duathlon is a great option. Loving the program. Do this 6x. If not already USAT annual members, each person MUST purchase a USAT 1-day pass on Step 2 for $15. Even though you might love to run, you need to have at least one full rest day a week of no training activity. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Learn more here, The Wired Runner Quickly view upcoming workouts in the TrainingPeaks app. less -3 years ago, Go for it, you will not be disappointed. For the competitive athletes, tri suits are useful as they reduce drag compared to other clothing options. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. Train For Your First Sprint Triathlon With Our 12-Week Plan Beginner Cross-Training Recovery Road Trail Home Training Beginner Beginner 12-Week Plan To Your First Sprint Tri Train for a sprint-distance (aka short!) Registration is now open for our pilot Youth Spokes Program! $107.10 USD for the first year, billed yearly. $89.25. You can either cycle outdoors in good weather, or indoors using a static trainer. If its your first ever duathlon, we recommend starting off with a sprint distance event. The other 15% of your training can be done at higher intensities. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. For a warm-up, you should plan to run instead of bike to avoid pre-race bike malfunctions. 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 . 5' hard (at LT), 3' easy (zone 2). 8-week duathlon training plan the workout (with strength training lift sessions) If you currently lift in the gym I recommend continuing to do so until 2 weeks prior to the race. Whenever you are holding onto your bike, you need to have your helmet on. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. 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. Youll need a bike to do the cycling leg. Remember to check whatequipment you will need to get started. You must walk it and mount your bike in the proper area. It's important to listen to your body and find a good balance between training, rest, work and play. For T1, youll run into the designated section of the transition area and head to your bike. Then unrack your bike and walk it (not ride it) out of transition. You can also purchase tri shorts if you just want the bottom half and plan to wear one of your anti-wicking running shirts. 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 must have three items in order to compete in the race: running shoes, a bike, and a helmet. Rather than instead of them. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. This plan uses heart-rate training zones for intensity specific training. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. A flexible calendar, targeted training zones, trackable progress and so much more on any device. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . Please read our advice and disclaimerhere. 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! $105.00 Earlybird (through 2/28 at 11:59 PM EST) $115.00 Registration (through 4/30 at 11:59 PM EST) Google Calendar. Running and cycling are completed in three stages: run-bike-run. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Sprint Duathlon Distance: 5km run, 20km bike, 2.5km run Standard Duathlon Distance: 10km run, 40km bike, 5km run Middle Distance Duathlon: 10km run, 60km bike, 10km run 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. Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. Its a piece of clothing that is either one or two pieces and dries quickly. There are different duathlon distances depending on the specific race, the area/course, and the race organizer. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Cycling for 10k or 20k in running shorts should be no big deal. As any triathlete knows, there are actually more than three parts to the race if you factor in the transition times, which can make a huge difference in your overall finish time. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site I co-own and operate a consulting firm specializing in capacity building and support including . The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. You still have two more legs of the race after this! Not for the newbies out there, these training schedules are designed for the super experienced. This should be done at a comfortable pace. For your recovery, you can walk back to the starting point. We take your privacy seriously. For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. We work closely with university partners to offer affordable, quality . Phil is my first port of call for a plan and the person I would recommend first to others. 2023 Dotdash Media, Inc. All rights reserved. In weeks 10 and 14, a bike-run brick workout takes the place of Sunday's run. 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. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. The race can be completed with a: A triathlon bike or road bike will be your best bet for the fastest speed during a duathlon. Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. 75' ride on a hilly course. 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. There are normally two 40-minute strength and conditioning sessions per week with our duathlon plans. Then change into cycling shoes if youre using them and walk your bike out of the transition area. June 2nd, 2020 - after you get done with all 3 months of this training plan you should be fitter slimmer and ready to start a specific triathlon training program such as a sprint program strength training is not included in this plan yet see the article for details 12 3 7 6 7 free winter cycling with power sprint triathlon training plans . Take the first 5 miles out easy, and ease into the ride. This run is easy, low Z2, focus on form. Get feedback, stay on top of your training and perform at your best. Once off your bike, walk it into the transition area and re-rack it in the correct spot. 5' wu. Currently, training plans are set for events coming up in 12 weeks or 16 weeks for a full distance duathlon. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. Gym access not required. Brands. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. It's possible that for the lucky few who have completed their first duathlon or triathlon in a brilliant time and felt like they could push themselves harder; these training schedules may also be suitable. Duathlon is an individual sport, and riding behind someone to make it easier for yourself isnt just poor sportsmanship its a rules violation that can incur time penalties. beginner duathlon training plan getting started Goal of this plan. - after read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Dont ride it. During training, you will learn very quickly how your legs react to getting off the bike and starting a run. Stretch when done and add in Core 1, 2 or 3. However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. Again, as you switch from biking to running, there will be a particular area to dismount. This can save you valuable seconds in the transition area, making them well worth the investment. This plan is for you if. 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. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. The training plan gives me a more balanced life and no niggles !!! Very happy! In the mixed relay, teams of four (two women, two men), combine to race, with each member completing a super-sprint . You can find many beginner duathlon training plans available for free (including ours below), or you can work with a coach to develop a personalized plan. Masters triathlon win win ! 4 Week Duathlon Training Plan for Sprint (5km run-20km bike-2.5km run) or Standard Distance (10km run-40km bike-5km run) Good for novice and intermediate level duathletes. However, in shorter distance duathlons, it may be the same length as the second run. You ride close behind another rider, or tucked into a pack, to greatly reduce the energy spent moving air out of the way. Weight Training and Core StrengthThe program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. Between the reps in the main set, rest for about 10-15 seconds. It is a great sport to start if you want to challenge yourself and are curious about endurance sports. This run is easy, low Z2, focus on form. The duration of your runs and rides will depend on your current fitness level and the type of duathlon youre training for. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. We review training, gear you'll need, plus getting ready on race day. Web links also very helpful for the old amateur. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. My program is amazing and I am improving all the time. 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. This is the last leg, so give it everything you have! All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. Running Sessions vary from 30min - 50min. Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. I coach many local and national champions. Keep HR in Zone 1-2 otherwise. WU includes 4x20" strides. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. For longer distance duathlons, the first run is longer than the second run. Keep in mind you dont want to only focus on one or the other but an athlete doing five workouts a week might choose two in their stronger discipline and three in their weaker disciple. This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE). . Simple to understand but comprehensive in execution. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. If that means you need to walk for a while during a run, thats fine. 10' wu, 10' cd. Clipless is a bit of a misnomer at first glance, because your shoes actually clip onto your pedals, attaching your feet to your bike much like a ski binding. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. I have gained valuable experience over the years competing both locally and internationally. Tampa/St. Run #2 is after Bike #2. Off the bike, start out easy - get your bearings and pick up the pace gradually. This helps the body with muscle repair and recovery and prevents overtraining. You can run continuously for 30-45 minutes. If youre running a duathlon in the summer, you dont need to worry, but if there is any case of the weather getting cold, be prepared. Use a flat, out and back course. Jan less -3 years ago, Thank you Phil! WU: 10' then 10x400 at 10k race pace. While you may see elite athletes cruising by on expensive bikes, you do not need any type of specialized bike to do your first duathlon. Its also good to include some harder efforts, interspersed with plenty of easy stuff. 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. Jan. I can highly recommend Phils training plans . I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! 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. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . 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. Here are a couple tips that youll want to keep in mind. Rest and recovery is just as important as training. 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. Run 60' on a hilly course or treadmill. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. Its similar to triathlon in that there are three legs of the event. Nudity in the transition area isnt allowed, so you shouldnt be trying to change clothes. These fast-tying laces are essential if youre going to wear cycling shoes because you want to make it easy to get your running shoes back on. 10' wu, 10' cd. 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. Have recently started doing duathlons in order to mix up some of my training for TT's and because the TT season in the UK is too short (only runs from March to September) whereas duathlons run all year. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Bike-Intervals 20min (8-10) + Bike-WF 20min (6) . when you click on some of the links in this post. 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 also be done on the trainer. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. 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 . Run on a flat course or treadmill. Strides are quick bursts that are as fast as 5k pace. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. 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. 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. You did it! While you might feel super comfortable about . It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Plan 1: Here is a "standard distance" 12-week Duathlon Training Plan which I used to kind of follow when I started out, it's OK: < 12-week duathlon training plan >.
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