In this article, we cover what you need to know to prepare for your first duathlon. However, some races are draft-legal, so make sure you know the rules of your race before race day. Sprint Duathlon Training Plan 06 Weeks (2.5 hrs/wk - 16 hrs) Heart Rate Base $ 45.00; . If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . You should aim to train twice per week for each discipline, or more. I coach many local and national champions. Try to run race pace for at least 25-35 minutes. 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. In order to start this plan, you should be able to run for 15-20 minutes without stopping and be able to bike for 30 minutes continuously. You know Duathlon!!! Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. Plus, get free email support along the way! Get feedback, stay on top of your training and perform at your best. Stay seated in the beginning and look to increase the total duration at 50-60rpm each week. 10' cd. The idea was developed by Dick Button who shopped the idea to all three U.S. television networks. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Exit the transition area in the designated direction, and power through your last run of the event! MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Bike-Intervals 20min (8-10) + Bike-WF 20min (6) . Duathlon Registration (Individual) 2-3 person Triathlon Team - Shirt size guaranteed through August 18. I have had marathoners use this method that run in the 3:00 range for 26.2 miles, so dont feel like you are less of a runner if you use this method. Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. 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. You can add extra kilometres to the distances specified especially if you are training for other endurance sports. 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. Its not the most comfortable posture, and controlling a bike in an aero position takes practice. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. Your body needs to be given time to adjust so dont do too much too soon. Race rules for listening to music can vary when youre running, but its often not allowed. Soft surfaces are generally better than hard ones for reducing injury rates. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Use a flat, out and back course. 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 . Well also give you some suggestions about nice-to-have gear too. Join our community below! Dont ride it. Then unrack your bike and walk it (not ride it) out of transition. While you might feel super comfortable about . Frequency: 2-3 times per week. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. Add Premium. 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. Then ride a 30 minute time trial all out, race effort. 15' wu. I have completed four races with three wins and one 2nd! It tries to give you the best of all worlds. 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. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. 2007 - Present16 years. 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. Brands. As you get nearer race day, you should precede a few of your cycles with a run. Duathlon workout plans can be found everywhere online but you should always make sure you're getting them from a reputable source. Use a flat, out and back course. 12 Week Olympic Triathlon Training Plan (beginner to intermediate) - This 12 week plan includes six workouts per week - two swim workouts, two bike workouts, and two run workouts. Heart-Rate training Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. You can set up a mock transition area where you can practice switching from one discipline to the next. This plan is for you if. This helps the body with muscle repair and recovery and prevents overtraining. In other words, the first run replaces the swimming slot for a triathlon. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. . There is no way that this cannot be done with what Zwift already has in place. Eating on a bike is far easier than trying to fuel during a run. You ride close behind another rider, or tucked into a pack, to greatly reduce the energy spent moving air out of the way. This plan is designed to get you in great shape for a Sprint Distance Duathlon. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Start time and tracking. You dont need any of this gear, but it could make your race and training that much more comfortable. 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. Very happy! Discounted TrainingPeaks Premium (optional). 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.". Then join our training group on Facebook. 10' cd. The race has officially started! This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE). If that means you need to walk for a while during a run, thats fine. 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. In weeks 10 and 14, a bike-run brick workout takes the place of Sunday's run. And a new overall PB by six minutes, yay!!!". The Complete Guide to Duathlon Training for Beginners. Edinburgh Council employs a voluntary body to oversee the project to plan for Gorgie Farm's future. So, leave your tunes at home. Tick off your sessions and keep motivated with plans that fit around your lifestyle. Cycling fitness is much different than running fitness, and race day is not the time to discover this very important distinction. These 12-week duathlon training plans are aimed at either getting round, or racing harder. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. beginner duathlon training plan getting started Goal of this plan. The duration of your runs and rides will depend on your current fitness level and the type of duathlon youre training for. Practice your transitions during your brick workouts, too. If its your first ever duathlon, we recommend starting off with a sprint distance event. After 10' you should be at race pace - remember to hydrate and run even paced. . The first step is determining how you will ap- - I'm in top form and looking forward to my A race of IM Vichy later this year! All Rights Reserved. Youll also probably have eyes on other athletes and be able to follow them too. 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. We hope that you love our articles and find them useful and informative! I have been on a training plan for the last year read moreI can highly recommend Phils training plans . 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. As you get nearer your target event, its a good idea to practice running straight after cycling. The purpose of this plan is to complete a short course duathlon. No bigger compliment! Zwift has running. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Ride #2: Push the uphills and recover on the downhills. NOTES: Later in your training cycle, you need to start incorporating the all-important brick workout. Jan 2017 - Mar 20173 months. Congratulations! 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. - after read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Youll need a bike to do the cycling leg. 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 plan uses heart-rate training zones for intensity specific training. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. Aim to cycle at least twice per week if you want to consistently improve. Verywell Fit's content is for informational and educational purposes only. If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. Similarly, you cant ride back into the transition area. 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. Push the uphills and recover on the downhills. A lot. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. A minimum of twelve weeks of training is required before a Duathlon race. News. If youre new to a duathlon, plan to train for 12 weeks. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Keep things simple. Take off your helmet once your bike is racked, and change back into your running shoes. These typically involve a 5km run, a 15km cycle and a 2.5km run. Strides are quick bursts that are as fast as 5k pace. However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. Can I Do An IRONMAN On Six Months Of Training? Your training should be a mix of longer steady rides, and shorter workouts with higher intensity efforts. In this article, we cover what you need to know to prepare for your first duathlon. For longer distance duathlons, the first run is longer than the second run. 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. 20' run with 6x30" strides. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. Once you start, just move those legs and find your stride! From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. Duathlon Training Plan Feature Requests Forrest_Kieser (Forrest Kieser (Team ZF)) January 17, 2019, 3:43am #1 Zwift has cycling. The program will run on Sunday's from 2-4pm for 6 weeks starting June 19th and running until July . Duathlon Training plans. This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. RI: 1'. This is likely biking if youre reading this article on a running blog. 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. iCal Calendar. No matter how experienced you are, be cautious about progressing your speed and distance, to avoid injury.