From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. Once on your bike, youll ride according to the race route. And a helmet is a must-have for safety. The first step is determining how you will ap- 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. Sprint Duathlon Training Plan 06 Weeks (2.5 hrs/wk - 16 hrs) Heart Rate Base $ 45.00. Everyone should be following them! As with all endurance training, its important to progress your workouts over time, with periodic recovery days and easier weeks. Keep HR in Zone 1-2 otherwise. 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. Dont ride it. 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. Youve probably heard of a triathlon, the famous all-around fitness test of swimming, cycling, and running in one event. The race has officially started! Premium. Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the . General Questions and Answers on Silver/Gold Plans, Training Plan Terms and RPE/HR Zone Chart, Weight Training and Core Strength Information and Links, Lactate Threshold Heart-Rate Zone Testing Protocol. This normally involves harder efforts with frequent rests, once youve done a good warm up. 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. (Thats not just a suggestion either race organizers will not let you participate in any duathlon without a helmet). No bigger compliment! In the United States, the format is frequently flipped with a shorter first run and longer second run. In this article, we cover what you need to know to prepare for your first duathlon. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. The workouts in this plan fit a framework of 5-8 hours per week. Training Plan: "3 Run 13.1 Lite" This plan offers the same level of intensity as the 3 Run 13.1 but over a shorter time period. This 12 week sprint distance level duathlon training plan is designed to help get you in shape for a duathlon of the following distance 5km Run 20km Bike 2.5km Run You'll start training in zone 2 and gradually progress over the weeks into zone 3 and zone 4 and racing pace sessions. 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. 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. 15' wu. 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 . After you finish the run, youll race to the transition area to get ready to bike. The Wired Runner is a participant in the Amazon Services LLC Associates Program. 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 between circuits. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . My program is amazing and I am improving all the time. Some races dont allow exposed torsos, meaning that males cant run with their shirts off if they get hot and women cant run in sports bras. This is an advanced version of our 10 week duathlon training plan for those that are missing racing and the focus training it gives you. Typically, duathlons in the United States start with everyone at the same time. is good or the spirnt/olympic plans on TR. 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. This greatly increases the power you put into the pedals. Do most of your running at chatting pace, even if it means you include some walking. $89.25. No bigger compliment! 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. If youre competing in a duathlon in the US, youll be riding on the right side of the road and passing on the left. Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. The World Triathlon hosts the Duathlon World Championships each year, which is a standard distance race consisting of a 6.2 mile (10K) run, 24.8 mile (40K) bike, and a 3.1 mile (5K) run. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. You must dismount in the proper area and walk it to the transition area. 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. Dont mount your bike until you reach the designated area where you are allowed to do so. Be sure to get off your bike here you do not want to ride into transition. If youre planning to compete in more duathlon or triathlon events, its definitely worth buying this kit. Preview your flexible training plan from 4-48 weeks now. 10 minutes into the time trial punch the lap button on yo. 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. 15' cd. Your plan kept me motivated and helped me improve my results. 10' cd. Congratulations! This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE). At 64 im racing as I did in my 40s . 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! As soon as you reach your bike, put your helmet on first. Sprint Duathlon Training Plan 06 Weeks (2.5 hrs/wk - 16 hrs) Heart Rate Base $ 45.00; . We cant thank everyone enoughfor all your support! 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. The longer plans start easier and progress more gradually. beginner duathlon training plan getting started Goal of this plan. 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. The idea was developed by Dick Button who shopped the idea to all three U.S. television networks. BT: Long warm-up of at least 15-20 minutes. 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. Phil is my first port of call for a plan and the person I would recommend first to others. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. 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. You can obviously push a little bit harder in this section because you have one run down, but dont overdo it because that last run could be killer. triathlon with this 12-week swimming, cycling and running plan. 10' cd. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. 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. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. You must walk it and mount your bike in the proper area. 10' CD. In full transparency, we may collect a small commission (at no cost to you!) A typical event might look something like this: 1.5 mile run 12 mile bike 3 mile run Sometimes, though, both run legs are equal distances. For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Its also good to include some harder efforts, interspersed with plenty of easy stuff. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. 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 appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. The earlier you start training for your target event, the more time you can build up your fitness gradually. I can highly recommend Phils training plans . Join our community below! 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. Congratulations! The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. The last thing you want is to be stressed at the start line. Quickly view upcoming workouts in the TrainingPeaks app. Simple to understand but comprehensive in execution. 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. We review training, gear you'll need, plus getting ready on race day. Blue Dot Media Safety Training. For safety reasons, you will not be allowed to participate if you do not have a helmet. If you are deficient in the sports. Duathlon Training Plans (6-40wks) + Top Tips. (845) 859-9206. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. About me<br><br> I have over 20 years experience in Australasia and the UK evolving financial services products and solutions to help customers and stakeholders get the outcomes they seek. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. These are best if done on a slight downhill on a dirt path. 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. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. Heres a step-by-step breakdown of race day: When you first get to the event, youll want to set up your gear in the transition area. duathlon, choosing-a-plan. Dont overdo it on the first run leg; go easy as you get used to the race and get your body warmed up. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. But if you are serious about multisport races, these machines are the gold standard for individual speed. 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. 2. It is a great sport to start if you want to challenge yourself and are curious about endurance sports. Will look into a longer plan for next year. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. Ride on a flat course. Click here to learn about our review process and affiliate structure. In many international duathlon events, the race format is similar, with the first run being longer than the second run. For runners who want to ease into another event or triathletes who want an option for the colder winter months when its hard to get in open water, its a great option. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. Loving the program. 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. Simple to understand but comprehensive in execution. I also bought your Ultra marathon plan and can't wait to start it soon. It's important to listen to your body and find a good balance between training, rest, work and play. Sets: 2 to 5 ideally, with 3 working sets. A duathlon is an event where you race running followed by cycling and finishing with another running leg. Include regular recovery days and easy weeks, so that it never feels like a drag. $119.00. At 64 im racing as I did in my 40s . Push the uphills and recover on the downhills. WU: 10' then 4x400 at 10k race pace. Low intensity training boosts your fitness, and is kind on your body too, meaning youre less likely to get injured. City farm raises 100,000 in six weeks. - after read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. I am feeling great. If that means you need to walk for a while during a run, thats fine. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. Supersapiens is the. URS Corporation, An AECOM Company. 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 new athlete, your goal is to get from a base aerobic fitness level to the level needed to cross the finish line. 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. Plan 2: Here is a sub-38min 10k training plan which I would say was appropriate to that ability level: < 10k 8-week training plan template >. A two week taper in the training plan insures that you are fresh and fast on race day. 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. 5x5' at LT w/3' recovery. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Registration is now open for our pilot Youth Spokes Program! This helps you get used to the heavy-legs feeling and is also a time efficient way to train. For the Sunday brick workouts, you want to immediately switch from one discipline to another. Eating on a bike is far easier than trying to fuel during a run. The Complete Guide to Duathlon Training for Beginners. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. But once you start riding longer distances, you will appreciate the comfort cycling shorts or multisport shorts provide. Sunglasses are helpful for running when its super sunny outside, but when youre cycling, they can provide an added benefit of protection from flying bugs and other debris. For duathlons, its not allowed at all, including the run part and not just on the bike part. Finally, leave your bike in low gear for an easy start on the second leg. 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. However, its sensible to do at least some of your training outside on the bike you intend to use during your triathlon. Race day has finally arrived. The maximum volume is around 9 hours toward the end of the 12 weeks and most of the weeks are around 8-9 hours with some lower volumes thrown in there in the beginning and toward your race at the end.

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