Its important to get the transition time down pat, so you should practice it. 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! Each one has been excellent in terms of read moreThis was the third plan that I have purchased from Phil. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. 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. So, leave your tunes at home. Our online training plans include speed sessions, easier aerobic workouts and regular recovery periods, so you improve consistently throughout. 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. You can set up a mock transition area where you can practice switching from one discipline to the next. This plan was based upon a 20-week training schedule. To download Weeks 19-24 for FREE, May 17, 2017 Meredith Atwood 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. when you click on some of the links in this post. There is no way that this cannot be done with what Zwift already has in place. These 12-week duathlon training plans are aimed at either getting round, or racing harder. Between the reps in the main set, rest for about 10-15 seconds. As you get nearer your target event, its a good idea to practice running straight after cycling. This run is easy, low Z2, focus on form. Duathlon is a multisport event for athletes of all abilities. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. Customer services:0300 330 3322 Do not get on it until you reach that area. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. Then 6x2' up a hill at 65-70 RPMS. 20' run with 6x30" strides. Phil is my first port of call for a plan and the person I would recommend first to others. This 12 week sprint triathlon training plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15-minute swim (with breaks as needed), a 30-minute bike, and a 30-minute run/walk. Your training workouts should start off relatively short and build up gradually over a period of weeks and months, so that your body gradually adapts to the loads placed upon it. It involves 6hours 30min to 8hours of training per week and 1 rest day per week. The Ideal Challenge 2. Once off your bike, walk it into the transition area and re-rack it in the correct spot. You should also note your current fitness levels and how many times you have done this event before. 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. Typically, it will be two seasons. LONG DISTANCE 1. After 10' you should be at race pace - remember to hydrate and run even paced. Employed as a maintenance planner, responsible for the storage and maintenance planning for a fleet of more than 1000 US Army vehicles in long term storage. 1. Remember, you can also always ask race officials to answer any questions for you in advance too. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. During that time, we will slowly build up the length of your training week and the length of your long workouts. Masters triathlon win win ! The first couple times, it can be a bit of a shock. 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. Go right into the run brick. 10' wu, 10' cd. I am feeling great. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. General Adaptation Phase. The race has officially started! The event begins with running, and this may be a mass start or a wave start depending on the size of the event. 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. 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. Cycling for 10k or 20k in running shorts should be no big deal. The plan is divided into 3 stages that will take you from winter base training into the racing season. 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. 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. 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. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. Strides are quick bursts that are as fast as 5k pace. All Events Good Luck in your Intermediate Distance Duathlon!Train Smart,Mike Ricciwww.D3Multisport.comUSAT Level II CoachUSAC Expert Coach. 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). Thank you Phil! 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. - 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. Track your weight, sleep, hours, fatigue and stress while you train. Allison: My coach will plan the program for me through training peaks. Try to run race pace for at least 10-12 minutes. I have gained valuable experience over the years competing both locally and internationally. Cycling fitness is much different than running fitness, and race day is not the time to discover this very important distinction. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. The first thing you should do is put your helmet on so you dont forget it. This should be done at a comfortable pace. 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. This beginner-friendly training plan is grounded in the principle of consistency. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans Try to run race pace for at least 25-35 minutes. Stretch when done and add in Core 1, 2 or 3. I am looking forward to coaching you in this process and I am confident that if you follow the program I've outlined, use it as a blueprint for success and train with focus, dedication and a sense of purpose, you'll achieve great results! There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. Thats perfectly fine. Find out more, Our magazine is full of lifestyle advice, recipes, activities and support to help you live well. The plan is written so that each session is easy to understand and . 6x5' at LT w/1' recovery. 2023 Beginner Triathlete. 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. The more you enjoy it, the longer youll stick with it. If its your first duathlon, you dont have to buy a fancy new bike. I promise to never sell your information or send you spam. Training. As soon as you reach your bike, put your helmet on first. Phil is my first port of call for a plan and the person I would recommend first to others. 10' wu, 10' cd. Unlike triathlon, though, only two disciplines are involved. 10' cool down. A typical event might look something like this: Sometimes, though, both run legs are equal distances. 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. 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. But if you are serious about multisport races, these machines are the gold standard for individual speed. This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. Once you start, just move those legs and find your stride! All Rights Reserved. Content is reviewed before publication and upon substantial updates. Enter your email to receive our weekly newsletter! 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. These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. 15' wu. Duathlon Registration (Individual) 2-3 person Triathlon Team - Shirt size guaranteed through August 18. 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). 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. In other words, the first run replaces the swimming slot for a triathlon. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. 10' cd. $89.25. In full transparency, we may collect a small commission (at no cost to you!) Keep HR in Zone 1-2 otherwise. Check tire pressure and make sure handlebars, stem, skewers are all tight. This can also be done on the trainer. Upload completed workouts from your favorite tracking app or device. To download Weeks 13-18 for FREE, Click Here! An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. Also record distance covered or average speed. So thanks Phil , I'm looking forward to my next race ! WU: 10' then 6x400 at 10k race pace. You need a good level of basic fitness before you begin on a training schedule. Keep HR in Zone 1-2. 2023 Dotdash Media, Inc. All rights reserved. Calendar. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. Similarly, you cant ride back into the transition area. In this article, we cover what you need to know to prepare for your first duathlon. I am feeling great. For example, if youre a strong cyclist, you may want to lean towards more run-focused training in order to improve your performance in those parts of the race. 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. A flexible calendar, targeted training zones, trackable progress and so much more on any device. It's supposed too! For a beginner who has some recent background in fitness or sport, give yourself 8 to 12 weeks to get fit and ready for a sprint duathlon. Later in your training cycle, you need to start incorporating the all-important brick workout. Nutrition, Hydration and Accessories for . For very large events, wave starts help prevent congestion in the initial few minutes of the race. Keep HR in Zone 1-2 otherwise. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. But once you start riding longer distances, you will appreciate the comfort cycling shorts or multisport shorts provide. Apply. 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). Menu. Duathlon Training plans. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. CD = Cool down. 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. Triathlon News. The base phase is six weeks long and the build and peak phases five weeks apiece. The Base Phase will last for 12 weeks. It's good to divide your time equally between the two disciplines. Target time: sub-2hr. The duration of your runs and rides will depend on your current fitness level and the type of duathlon youre training for. Join our community below! If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. For the Sunday brick workouts, you want to immediately switch from one discipline to another. Don't forget to plan your duathlon race day in [] Youll also probably have eyes on other athletes and be able to follow them too. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. If you are struggling to run the entire time during any run workout, its completely OK to include walking breaks as needed. Pay attention to your race numbers to know where to rack your bike and put other stuff. 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. 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. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Learn more about us. Many indoor trainers enable you to use cycling software like Zwift, which makes it more fun. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. While you might want to spend lots of time training for the runs, you need to be prepared for the bike section. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! Aside from the essential gear above, there are a few nice-to-have items that can either improve your performance or improve comfort. Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. 10' cool down. WU includes 4x20" strides. A pacing only workout - no concern for speed. 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. Run #2 is after Bike. For longer distance duathlons, the first run is longer than the second run. In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. That's a lot of training for a sprint I think this How much training volume does it take to maintain ~3w/kg? Run 40' after Bike #1. 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. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. However, some races are draft-legal, so make sure you know the rules of your race before race day. 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. Phil is my first port of call for a plan and the person I would recommend first to others. And a helmet is a must-have for safety. Responsible for the assisting the Program Manager with the initial planning of a new APS site. When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. I also bought your Ultra marathon plan and can't wait to start it soon. City farm raises 100,000 in six weeks. After you are settled in, use the bike portion to fuel and hydrate. Use a flat, out and back course. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. The Base Phase will take you through three 4-week cycles. Web links also very helpful for the old amateur. Jan 2017 - Mar 20173 months. For Black Friday, we are also giving a bonus $20 off any new annual subscription! Get exclusive advice, tips, and news so you can run at your best. Once you exit the transition, youll find a designated area to mount your bike. The plans include: Daily workouts for 10-12 weeks RI: 1'. . Explore our research, Our vision is a world free from the fear of heart and circulatory diseases. Thank you Phil! Once on your bike, youll ride according to the race route. If you can complete the bike workouts, but you are a weak runner and you need to use a walk/run plan that is perfectly ok. (8 sessions in total per week). 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. 10 minutes into the time trial punch the lap button on yo. Ride #1 is 60' ride on a hilly course. Rest and recovery is just as important as training. Registration is now open for our pilot Youth Spokes Program! I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Obviously, depending on how long this run is (due to the type of duathlon youre participating in), just make sure you have enough steam to get to the finish line. You dont need any of this gear, but it could make your race and training that much more comfortable. Stretch when done and add in Core 1, 2 or 3. Remove. Supersapiens is the. "All you need is a bike, helmet, water bottle and running . Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Get feedback, stay on top of your training and perform at your best. Feel strong and confident. This is a best practice to make sure you dont accidentally forget it and have to go back, wasting time. 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. RI: 1'. This can also be done on the trainer. 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. Intermediate Standard Distance Duathlon plans Training plans for athletes training between 9 and 13 hours per week. The training plan gives me a more balanced life and no niggles !!! Dec 2018 - Present4 years 4 months. Remember to check whatequipment you will need to get started. Learn more below. Do most of your running at chatting pace, even if it means you include some walking. Youll just expend a bit more energy (but youve got it in you)! (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. beginner duathlon training plan getting started Goal of this plan. 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. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. The workouts in this plan fit a framework of 5-8 hours per week. We work closely with university partners to offer affordable, quality . These are best if done on a slight downhill on a dirt path. The purpose of this plan is to complete a short course duathlon. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. Subject to terms and conditions. I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. To download Weeks 1-12 for FREE, Click Here! 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. Now you can remove your helmet. The Wired Runner is a participant in the Amazon Services LLC Associates Program. Very happy! Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. 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. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. Theyre designed to help you maintain a good level of fitness when youre not specifically targeting an event, such as, during the off-season, or anytime youre taking a break from racing. This is why it should be the first thing that you put on when you hit T1 and the last thing to take off when you hit T2. 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. (845) 859-9206. As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st. 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. Currently, training plans are set for events coming up in 12 weeks or 16 weeks for a full distance duathlon. . Heart-Rate training HR on the uphills can hit low Z4. You can run continuously for 30-45 minutes. is good or the spirnt/olympic plans on TR. Then join our training group on Facebook. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . Edinburgh Duathlon held in East . Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. 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. You can start our Off-Season (Fitness Maintenance) plans anytime you like. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Petersburg, Florida Area. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Rather than instead of them. . For the best outcome, input the date for your A target race and the tool will default to a plan that will fill that gap nicely. And the 42.2km run is four loops around town. Remember to push yourself but avoid overexerting yourself during the first run. Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule.

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