Once you exit the transition, youll find a designated area to mount your bike. 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). Its especially important for a duathlon. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? RI: 1'. Web links also very helpful for the old amateur. Duathlon Training Plans (6-40wks) + Top Tips. Enter your email to receive our weekly newsletter! I can highly recommend Phils training plans . This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE). These include: When thinking about a training plan, consider if you're a stronger runner or cyclist - and then consider stacking your workouts towards the weaker side. Not for the newbies out there, these training schedules are designed for the super experienced. The show was sold to ABC which aired it as a two-hour ABC Sports special in the winter of 1973.. By the end of 1973, a similar event appeared in Great . After 10' you should be at race pace - remember to hydrate and run even paced. The purpose of this plan is to complete a short course duathlon. Will look into a longer plan for next year. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. Your body needs to be given time to adjust so dont do too much too soon. Triathlon News. Very happy! You must have three items in order to compete in the race: running shoes, a bike, and a helmet. Discounted TrainingPeaks Premium (optional). 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. Track your weight, sleep, hours, fatigue and stress while you train. 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. The plan breaks down into three basic segments: Base: The first few weeks of the program focuses on muscle and movement prep and includes limited growth in volume or intensity. 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. 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. Cycling for 10k or 20k in running shorts should be no big deal. Beginners may need multiple rest days per week. Keep HR in Zone 1-2. The program will run on Sunday's from 2-4pm for 6 weeks starting June 19th and running until July . The training plan gives me a more balanced life and no niggles !!! 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 . I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. To download Weeks 19-24 for FREE, 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! - I'm in top form and looking forward to my A race of IM Vichy later this year! This includes common race distances, the breakdown of the race, some training and race day tips, and clothes and gear you might want to purchase. This beginner-friendly training plan is grounded in the principle of consistency. 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.". iCal Calendar. It's supposed too! Then unrack your bike and walk it (not ride it) out of transition. Its important to get the transition time down pat, so you should practice it. Your best bet for clothing is a triathlon (or tri) suit. Phone lines are openMon - Fri 9am-5pm, Heart Helpline - for medical enquiries:0300 330 3311 5x5' at LT w/3' recovery. Its generally better to follow a pre-planned workout, rather than just riding along aimlessly. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. 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. Try to run race pace for at least 10-12 minutes. There are normally two 40-minute strength and conditioning sessions per week with our duathlon plans. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Just like triathlon distances, the variety of duathlon distances make it a great race for beginners, advanced athletes, and anyone in between. Ride on a flat course. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. The base phase is six weeks long and the build and peak phases five weeks apiece. 20' run with 6x30" strides. A flexible calendar, targeted training zones, trackable progress and so much more on any device. I have a desire to help athletes reach their full potential whether it be to maintain an active and healthy lifestyle or to compete internationally. After wu, do 4x20" fast with a full recovery between each. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. It will be harder and take more energy with the first two, but they are legal for the race. Menu. Luckily, there are only a few race regulations that youll need to know in order to ensure a successful event: These rules can seem overwhelming, but don't let that scare you from registering for a race. 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 >. 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 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. These schedules will be suitable for anyone who has already completed a duathlon or triathlon and are looking to improve either their technique or finishing time. Okehampton, Devon. 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). Running Sessions vary from 30min - 50min. Brands. Currently, training plans are set for events coming up in 12 weeks or 16 weeks for a full distance duathlon. 10 minutes into the time trial punch the lap button on yo. 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. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. The ultimate 12 week triathlon training programme A A Hoeft Triathlon Training Schedule Training Plan Running On Treadmill Running Workouts Duathlon Training For the Oct. 26th race! Web links also very helpful for the old amateur. WU includes 4x20" strides. Our experienced cardiac nurses are here to help answer your questions or concerns. If youre competing in a duathlon in the US, youll be riding on the right side of the road and passing on the left. less -3 years ago, Go for it, you will not be disappointed. LONG DISTANCE 1. URS Corporation, An AECOM Company. Youll feel amazing when you cross the finish line. 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. Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the . 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. Build up slowly and don't over do it! Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. Run #2 is after Bike #2. In the United States, the format is frequently flipped with a shorter first run and longer second run. Allison: My coach will plan the program for me through training peaks. Exit the transition area in the designated direction, and power through your last run of the event! The race has officially started! Typically, it will be two seasons. 15' wu. This will help you figure out the best way to set up your area for race day and make a list of any of the gear youd like to have that day. On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. between circuits. RI: 1'. As with running, rest days are important. WU: 10' then 4x400 at 10k race pace. Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. However, its sensible to do at least some of your training outside on the bike you intend to use during your triathlon. Verywell Fit's content is for informational and educational purposes only. 1. 15' wu. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. . is good or the spirnt/olympic plans on TR. As you get nearer your target event, its a good idea to practice running straight after cycling. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. There are a few standardized duathlon distances. 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 Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. Then 20' tempo run at LT or 5k could be substituted. It is just running and biking with no swimming section. It will have you ready to do your best once the racing season rolls along. This was the third plan that I have purchased from Phil. As a new athlete, your goal is to get from a base aerobic fitness level to the level needed to cross the finish line. 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. As a runner, you know the importance of pacing yourself well at the beginning of a race. News. A pacing only workout - no concern for speed. Duathlon is a multisport event for athletes of all abilities. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. This should be done at a comfortable pace. 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. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. Target time: sub-2hr. Home Strength Sessions are 45min, and include videos of the exercises. Run 60' on a hilly course or treadmill. You ride close behind another rider, or tucked into a pack, to greatly reduce the energy spent moving air out of the way. Pay attention to your race numbers to know where to rack your bike and put other stuff. In this article, we cover what you need to know to prepare for your first duathlon. RI: 1'. (Thats not just a suggestion either race organizers will not let you participate in any duathlon without a helmet). Fitness adaptations take weeks and months to occur, rather than days. I've used a number of different plans Hi Phil, Just wanted to say great job on your training plan. Be sure to get off your bike here you do not want to ride into transition. A pacing only workout - no concern for speed. This run is easy, low Z2, focus on form. 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.". I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. $89.25/yr for the first year. Jan. We raise money to research cures and treatments for the worlds biggest killers. Take off your helmet once your bike is racked, and change back into your running shoes. Click here to learn about our review process and affiliate structure. Race pace: 9min 10sec/mile. As you get nearer race day, you should precede a few of your cycles with a run. If you're new to a duathlon, plan to train for 12 weeks. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. The Base Phase will take you through three 4-week cycles. Use a flat, out and back course. Registration is now open for our pilot Youth Spokes Program! 10' cd. But if you are serious about multisport races, these machines are the gold standard for individual speed. You need to give your body a chance to heal and make the muscle repairs that it needs. All Events These funds allow us to keep the site up and continue to write great articles. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. danieljcrossley October 12, 2018, 7:58am #1. CD = Cool down. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. 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. Its not the most comfortable posture, and controlling a bike in an aero position takes practice. Even though you might love to run, you need to have at least one full rest day a week of no training activity. 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 . City farm raises 100,000 in six weeks. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). Just remember to start off easy, follow the rules especially during the biking section (like no drafting), and finish strong! If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Duathlons have some unique rules that you might not have experienced at a running race. Soft surfaces are generally better than hard ones for reducing injury rates. Tampa/St. You will spin 4x10 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. And the 42.2km run is four loops around town. Nutrition, Hydration and Accessories for . 4/27/2009 12:49:15 AM . 75' ride on a hilly course. This is likely biking if youre reading this article on a running blog. You can either cycle outdoors in good weather, or indoors using a static trainer. After you are settled in, use the bike portion to fuel and hydrate. Practice your transitions during your brick workouts, too. They designate Monday as a rest day; I have added strength training in this plan on Mondays. The first step is determining how you will ap- This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! 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. 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. The plans include: Daily workouts for 10-12 weeks For free. uch as, during the off-season, or anytime youre taking a break from racing. 5' hard (at LT), 3' easy (zone 2). As soon as you reach your bike, put your helmet on first. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Thank you so much for a great training plan. Practice racking and unracking your bike, if possible. For your harder days, you should follow pre-planned workouts, so youre more likely to complete a quality session. "All you need is a bike, helmet, water bottle and running . A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. Its important to know them and keep them in mind. 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. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. The last thing you want is to be stressed at the start line. I have completed four races with three wins and one 2nd! This helps you get used to the heavy-legs feeling and is also a time efficient way to train. 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. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down.