Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Don't forget to plan your duathlon race day in [] Stretch when done and add in Core 1, 2 or 3. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Recover on the downhills. RI: 1'. Practice your transitions during your brick workouts, too. 8x1 minute sprint, with 2' recovery. 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. Upload completed workouts from your favorite tracking app or device. The rigid shoes then become the platform you are pushing down on, rather than the pedal itself. 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. This is a very hard effort. All Events That tri race is only swimming and biking, no running. (845) 859-9206. There are a few standardized duathlon distances. Once your helmet is on, you can switch into cycling shoes if youre using them. You can run continuously for 30-45 minutes. This can also be done on the trainer. Aim to cycle at least twice per week if you want to consistently improve. 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). Web links also very helpful for the old amateur. Check tire pressure and set your bike in the right gear for the start of the race. For duathlons, its not allowed at all, including the run part and not just on the bike part. Ride #2: Push the uphills and recover on the downhills. Just make sure that it works for both biking and running (especially the bottoms). 10x1' sprints - start standing and then sit, with 2' recovery. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! So thanks Phil , I'm looking forward to my next race ! Keep HR in Zone 1-2 otherwise. How to save a life, Visit our eBay store to discover a treasure trove of unique gifts, clothing, furniture and so much more. Training. . These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. Phil is my first port of call for a plan and the person I would recommend first to others. Brands. Phone lines are openMon - Fri 9am-5pm, Heart Helpline - for medical enquiries:0300 330 3311 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. Activate your free TrainingPeaks account You still have two more legs of the race after this! This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. Learn more here, The Wired Runner 10' cd. If youre planning to run a lot of duathlons/triathlons, its worth investing in a pair. (Thats not just a suggestion either race organizers will not let you participate in any duathlon without a helmet). I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. 2023 The Wired Runner. The plans include: Daily workouts for 10-12 weeks I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. Think about form and running pretty. RI: 1'. Blue Dot Media Safety Training. Race rules for listening to music can vary when youre running, but its often not allowed. I consent to have the information submitted being stored on your server and displayed on your site. This plan is for you if. Duathlon Training Plan You still have a bike ride and another run to do, so dont push too hard in this section. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. 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. 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). 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. Many indoor trainers enable you to use cycling software like Zwift, which makes it more fun. Well tell you everything that you need to know about training for and competing in your first duathlon. A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. 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. Once on your bike, youll ride according to the race route. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. Try to run race pace for at least 25-35 minutes. This can save you valuable seconds in the transition area, making them well worth the investment. If its your first duathlon, you dont have to buy a fancy new bike. 15-20 minutes) within the total time. You must dismount in the proper area and walk it to the transition area. 20' run with 6x30" strides. Its also good to include some harder efforts, interspersed with plenty of easy stuff. This is unwise. Strides are quick bursts that are as fast as 5k pace. Now you can remove your helmet. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. Plan Overview The training plan breaks down the 10-week training schedule into the following periods (note: time 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. You can start our Off-Season (Fitness Maintenance) plans anytime you like. All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. You should also note your current fitness levels and how many times you have done this event before. After you are settled in, use the bike portion to fuel and hydrate. Keep HR in Zone 1-2. 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) These are best if done on a slight downhill on a dirt path. Its not the most comfortable posture, and controlling a bike in an aero position takes practice. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. iCal Calendar. However, if you feel that this plan is significantly below your training abilities, its best to find a plan developed for more advanced athletes. 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. Completed workouts sync with popular apps like Garmin and Wahoo. *on average athletes use their plantwice (our plans can be activated multiple times for free), ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. RI: 1'. And a new overall PB by six minutes, yay!!!". Hybrid Bike: This is a general-purpose bike that combines elements from road bikes, touring bikes, and mountain bikes. You can set up a mock transition area where you can practice switching from one discipline to the next. If youre a fit beginner, you could kick off your training by running two miles each time, increasing by one mile per month. 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. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. I have represented South Africa in Triathlon, Duathlon and Biathle. 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. It is doubled to a 40-week training plan. Plan 3: Detailed Plan Intro . This plan is designed to get you in great shape for a Sprint Distance Duathlon. 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. If youre feeling tired you could try cross training, a pilates or a yoga session once or twice a week. Unsubscribe any time. This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. All rights reserved. Sprint Duathlon Training Plan 06 Weeks (2.5 hrs/wk - 16 hrs) Heart Rate Base $ 45.00; . I am feeling great. So thanks Phil , I'm looking forward to my next race ! Carriage House Consulting. Then ride a 30 minute time trial all out, race effort. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. City farm raises 100,000 in six weeks. Pay attention to your race numbers to know where to rack your bike and put other stuff. Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. Be sure to get off your bike here you do not want to ride into transition. (8 sessions in total per week). the5krunner - Endurance Tech, Fitness + Health Tech and getting faster 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. 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. Remember even the super fit and experienced should build up slowly. The training plan gives me a more balanced life and no niggles !!! Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. For T1, youll run into the designated section of the transition area and head to your bike. beginner duathlon training plan getting started Goal of this plan. Its especially important for a duathlon. Its important to know them and keep them in mind. Ride easy, spin up all hlls and do not push HR over Z3. Learn more below. Garrison, NY 10524 The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. . For your recovery, you can walk back to the starting point. The purpose of this plan is to complete a short course duathlon. After 10' you should be at race pace - remember to hydrate and run even paced. This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. Bodyfeed Add to cart; Unlimited Training Plans $ 39.99 / month. I have been on a training plan for the last year read moreI can highly recommend Phils training plans . If not already USAT annual members, each person MUST purchase a USAT 1-day pass on Step 2 for $15. Allison: My coach will plan the program for me through training peaks. 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. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. when you click on some of the links in this post. 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. Thank you so much for a great training plan. There are normally two 40-minute strength and conditioning sessions per week with our duathlon plans. With the right training, you will get used to the feeling, no matter how hard you push it in the bike leg. 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. Jan 2017 - Mar 20173 months. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. Once you start, just move those legs and find your stride! Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). 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. 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! It can be daunting, especially the open-water swimming portion. This duathlon training plan is 8 weeks, assumes that you have no running or biking background. Remember to push yourself but avoid overexerting yourself during the first run. The first couple times, it can be a bit of a shock. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. I would recommend you to anyone. No bigger compliment! A minimum of twelve weeks of training is required before a Duathlon race. 5' hard (at LT), 3' easy (zone 2). General Adaptation Phase. 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. Stretch when done and add in Core 1, 2 or 3. HR on the uphills can hit low Z4. 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 was the third plan that I have purchased from Phil. 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. I coach many local and national champions. The training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman triathlon and/or an Ironman 70.3 triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. Ride #1 is 60' ride on a hilly course. 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 >. As the name implies, a duathlon is two events rather than the three events of a triathlon. You can either cycle outdoors in good weather, or indoors using a static trainer. 10' wu, 10' cd. The Race Hard plan is for the more 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. Verywell Fit articles are reviewed by nutrition and exercise professionals. This has a bearing on the difficulty level you choose. Once off your bike, walk it into the transition area and re-rack it in the correct spot. Rest and recovery is just as important as training. Jan. Duathlon Training Plan Feature Requests Forrest_Kieser (Forrest Kieser (Team ZF)) January 17, 2019, 3:43am #1 Zwift has cycling. 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! RW's 12-week sub-2:00 Half-Marathon training plan The ultimate schedule for the half By Steve Smythe Published: May 7, 2018 The half-marathon training plan for runners looking to finish in. URS Corporation, An AECOM Company. Edinburgh Council employs a voluntary body to oversee the project to plan for Gorgie Farm's future. 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. 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. 4/27/2009 12:49:15 AM . Customer services:0300 330 3322 As soon as you reach your bike, put your helmet on first. As a coach since 2000, and with a National Championship to my credit, I've crafted several different plans to get you to the finish line fast. Unlike triathlon, though, only two disciplines are involved. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. As with all endurance training, its important to progress your workouts over time, with periodic recovery days and easier weeks. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Warm up for at least 10' before the first stride. A pacing only workout - no concern for speed. Even though you might love to run, you need to have at least one full rest day a week of no training activity. 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. After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. A pacing only workout - no concern for speed. 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. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike but thats not the case at all. When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. Run 15' BEFORE Bike. Thats perfectly fine. Again, as you switch from biking to running, there will be a particular area to dismount. As with running, rest days are important. In this article, we cover what you need to know to prepare for your first duathlon. Finally, leave your bike in low gear for an easy start on the second leg. 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. Quickly view upcoming workouts in the TrainingPeaks app. If youre planning to compete in more duathlon or triathlon events, its definitely worth buying this kit. Tampa/St. As you get nearer your target event, its a good idea to practice running straight after cycling. I can highly recommend Phils training plans . Not for the newbies out there, these training schedules are designed for the super experienced. The Ideal Challenge Riding after a run feels harder than normal, so its good to practice it first. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. This was the third plan that I have purchased from Phil. Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. 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. Repetitions: 15-25. This will hurt. 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 . 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. 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.