Again, as you switch from biking to running, there will be a particular area to dismount. This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . 2007 - Present16 years. 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'. Triathlon Bike: This bike is specifically designed to give you an aerodynamic posture that will reduce wind resistance (read: increase speed), since drafting is usually not allowed. Do this 6x. AFTER the bike: start out easy - get your bearings and pick up the pace gradually. I can highly recommend Phils training plans . All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. The first thing you should do is put your helmet on so you dont forget it. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. - 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. They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. - I'm in top form and looking forward to my A race of IM Vichy later this year! This was the third plan that I have purchased from Phil. 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. In other words, the first run replaces the swimming slot for a triathlon. 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! Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. $105.00 Earlybird (through 2/28 at 11:59 PM EST) $115.00 Registration (through 4/30 at 11:59 PM EST) Google Calendar. If youre new to a duathlon, plan to train for 12 weeks. Blue Dot Media Safety Training. 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. Jan 2017 - Mar 20173 months. I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. TUESDAY 10 Bike 30 mins & Run 15 mins WEDNESDAY 11 Bike 60 mins THURSDAY 12 Rest day FRIDAY 13 Run 30 mins SATURDAY 14 Bike 40 mins 3 SUNDAY 15 Core/Flexibility MONDAY 16 Bike 40 mins TUESDAY 17 Run 20 mins . . If you do fall into this category make sure you have consulted with a physician that you are in good enough health to tackle a training protocol! After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. Activate your free TrainingPeaks account Will look into a longer plan for next year. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. You should aim to train twice per week for each discipline, or more. These are best if done on a slight downhill on a dirt path. 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. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Your plan kept me motivated and helped me improve my results. 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. 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. Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. Typically, duathlons in the United States start with everyone at the same time. 10' wu, 10' cd. Gym access not required. 10' cd. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Aim to cycle at least twice per week if you want to consistently improve. This is likely biking if youre reading this article on a running blog. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. The Complete Guide to Duathlon Training for Beginners. Masters triathlon win win ! Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. 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. 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. This greatly increases the power you put into the pedals. You must dismount in the proper area and walk it to the transition area. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. Beginners may need multiple rest days per week. You know Duathlon!!! Practice racking and unracking your bike, if possible. Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. I have many runners who use an 8/2 method. There is no way that this cannot be done with what Zwift already has in place. 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. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. We review training, gear you'll need, plus getting ready on race day. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Once off your bike, walk it into the transition area and re-rack it in the correct spot. You must have three items in order to compete in the race: running shoes, a bike, and a helmet. It can be daunting, especially the open-water swimming portion. Check tire pressure and set your bike in the right gear for the start of the race. *on average athletes use their plantwice (our plans can be activated multiple times for free), ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Just remember to start off easy, follow the rules especially during the biking section (like no drafting), and finish strong! You still have two more legs of the race after this! If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. 15-20 minutes) within the total time. Track your weight, sleep, hours, fatigue and stress while you train. Ride #2: Push the uphills and recover on the downhills. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. 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. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. 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. 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. Rest and recovery is just as important as training. In this training article, I will share you a sample 4-week training plan that will help you prepare for a duathlon event in one month. Youll need a bike to do the cycling leg. If its your first duathlon, you dont have to buy a fancy new bike. 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. 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. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. Phil is my first port of call for a plan and the person I would recommend first to others. Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. Join our community below! Eating on a bike is far easier than trying to fuel during a run. After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. May 17, 2017 Meredith Atwood 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. - 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. Preview your flexible training plan from 4-48 weeks now. So, leave your tunes at home. Between the reps in the main set, rest for about 10-15 seconds. Training. 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. 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. Go over your race day plan in your head. For duathlons, its not allowed at all, including the run part and not just on the bike part. 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. Keep things simple. Garrison, NY 10524 Once your helmet is on, you can switch into cycling shoes if youre using them. "All you need is a bike, helmet, water bottle and running . Cool down for at least 15 minutes. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. 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. URS Corporation, An AECOM Company. 10' cd. While this is likely not your first inclination, youll want to practice the sport that youre less comfortable with. Use a flat, out and back course. Warm up for at least 10' before the first stride. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Keep HR in Zone 1-2 otherwise. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. A two week taper in the training plan insures that you are fresh and fast on race day. That tri race is only swimming and biking, no running. 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. Congratulations! Unsubscribe any time. All Events Plan Overview The training plan breaks down the 10-week training schedule into the following periods (note: time 20' run with 6x30" strides. Nutrition, Hydration and Accessories for . Thank you very much for your help. At 64 im racing as I did in my 40s . 8x1 minute sprint, with 2' recovery. Recover on the downhills. And the 42.2km run is four loops around town. It tries to give you the best of all worlds. It's good to divide your time equally between the two disciplines. 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. If you have not taken part in another cycling, running or swimming event you'll find it really beneficial to incorporate doing so in your training. . WU: 10' then 10x400 at 10k race pace. 10' wu, 10' cd. Keep HR in Zone 1-2. Keep HR in Zone 1-2 otherwise. 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. Don't forget to plan your duathlon race day in [] Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike but thats not the case at all. HR on the uphills can hit low Z4. Do this 7x. Its ok if you have to use the run/walk method for the running (more on that below). This program is provided in 3 parts. 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. Similarly, you cant ride back into the transition area. As with running, rest days are important. Edinburgh Council employs a voluntary body to oversee the project to plan for Gorgie Farm's future. The Base Phase will last for 12 weeks. For safety reasons, you will not be allowed to participate if you do not have a helmet. less -3 years ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. Then 20' tempo run at LT or 5k could be substituted. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. The Olympic triathlon training plan is 16 weeks in length. Get feedback, stay on top of your training and perform at your best. If youre planning to compete in more duathlon or triathlon events, its definitely worth buying this kit. In this article, we cover what you need to know to prepare for your first duathlon. Thats perfectly fine. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. 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. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. 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). Riding after a run feels harder than normal, so its good to practice it first. triathlon with this 12-week swimming, cycling and running plan. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. As a runner, you know the importance of pacing yourself well at the beginning of a race. CD = Cool down. Run #2 is after Bike #2. You should also note your current fitness levels and how many times you have done this event before. Very happy! The training plan gives me a more balanced life and no niggles !!! Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness. Clipless is a bit of a misnomer at first glance, because your shoes actually clip onto your pedals, attaching your feet to your bike much like a ski binding. Duathlon Training Plan Feature Requests Forrest_Kieser (Forrest Kieser (Team ZF)) January 17, 2019, 3:43am #1 Zwift has cycling. Rather than instead of them. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. After you finish the run, youll race to the transition area to get ready to bike. Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. Duathlons have some unique rules that you might not have experienced at a running race. 10' cd. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . The first couple times, it can be a bit of a shock. 1. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. 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. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. Then ride a 30 minute time trial all out, race effort. 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! Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. The Base Phase will take you through three 4-week cycles. With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. danieljcrossley October 12, 2018, 7:58am #1. 10x1' sprints - start standing and then sit, with 2' recovery. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. 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. Learn more below. 2023 Dotdash Media, Inc. All rights reserved. This can also be done on the trainer. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. You can add extra kilometres to the distances specified especially if you are training for other endurance sports. This beginner-friendly training plan is grounded in the principle of consistency. Get the Perfect Duathlon Training Plan For Your Skill Level. I promise to never sell your information or send you spam. Responsible for the assisting the Program Manager with the initial planning of a new APS site. Practice your transitions during your brick workouts, too. Brands. Youll feel amazing when you cross the finish line. For Black Friday, we are also giving a bonus $20 off any new annual subscription! WU includes 4x20" strides. Youll start with a run and finish with a run. A pacing only workout - no concern for speed. Verywell Fit articles are reviewed by nutrition and exercise professionals. The Ideal Challenge 75' ride on a hilly course. This was the third plan that I have purchased from Phil. Keep HR in Zone 1-2 otherwise. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. I have been on a training plan for the last year read moreI can highly recommend Phils training plans . 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. Super approachable. beginner duathlon training plan getting started Goal of this plan. The first step of the plan starts with, acclimating. Keep HR in Zone 1-2. THANK YOU!.. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. It's supposed too! 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. Its generally better to follow a pre-planned workout, rather than just riding along aimlessly. Low intensity training boosts your fitness, and is kind on your body too, meaning youre less likely to get injured. This run is easy, low Z2, focus on form. HR on the uphills can hit low Z4. 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. Its similar to triathlon in that there are three legs of the event. In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. Upload completed workouts from your favorite tracking app or device. Premium. Phil is my first port of call for a plan and the person I would recommend first to others. 2023 Beginner Triathlete. You dont need any of this gear, but it could make your race and training that much more comfortable. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). Its important to know them and keep them in mind. Running and cycling are completed in three stages: run-bike-run. For your harder days, you should follow pre-planned workouts, so youre more likely to complete a quality session. We cant thank everyone enoughfor all your support! The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. While you might feel super comfortable about . 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. If you are struggling to run the entire time during any run workout, its completely OK to include walking breaks as needed. However, if you feel that this plan is significantly below your training abilities, its best to find a plan developed for more advanced athletes. 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. - I'm in top form and looking forward to my A race of IM Vichy later this year! Pay attention to your race numbers to know where to rack your bike and put other stuff. It's important to listen to your body and find a good balance between training, rest, work and play. This ensures youre used to the feel and handling of your race-day bike. Exit the transition area in the designated direction, and power through your last run of the event! Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. If you're new to a duathlon, plan to train for 12 weeks. My program is amazing and I am improving all the time. It's important to listen to your body and find a good balance between training, rest, work and play. Well also give you some suggestions about nice-to-have gear too. Triathlon News. You must walk it and mount your bike in the proper area. Run 15' BEFORE Bike. Dont mount your bike until you reach the designated area where you are allowed to do so. Loving the program. Try to run race pace for at least 10-12 minutes. Go right into the run brick. Web links also very helpful for the old amateur. There are different duathlon distances depending on the specific race, the area/course, and the race organizer.