Completed workouts sync with popular apps like Garmin and Wahoo. 10 week beginners duathlon training program WK DAY OF WEEK 1 SUNDAY 1 Core/Flexibility MONDAY 2 Bike 30 mins TUESDAY 3 Run 15 mins . 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. Unsubscribe any time. I am feeling great. 15' wu. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Practice racking and unracking your bike, if possible. For your recovery, you can walk back to the starting point. Blue Dot Safety was created to meet the needs of student and rookie journalists who were operating in hostile regions without any form of Hostile Environment Training as it was prohibitively expensive. Thank you very much for your help. The idea was developed by Dick Button who shopped the idea to all three U.S. television networks. We work closely with university partners to offer affordable, quality . If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Strides are quick bursts that are as fast as 5k pace. 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. I have gained valuable experience over the years competing both locally and internationally. If its your first duathlon, you dont have to buy a fancy new bike. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3. Typically, it will be two seasons. Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. I can highly recommend Phils training plans . Feel strong and confident. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Bike-Intervals 20min (8-10) + Bike-WF 20min (6) . $89.25/yr for the first year. Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. Keep HR in Zone 1-2 otherwise. 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. Off the bike, start out easy - get your bearings and pick up the pace gradually. These funds allow us to keep the site up and continue to write great articles. 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. Youll start with a run and finish with a run. Now you can remove your helmet. Okehampton, Devon. A flexible calendar, targeted training zones, trackable progress and so much more on any device. Hi Phil, Just wanted to say great job on your training plan. If you are struggling to run the entire time during any run workout, its completely OK to include walking breaks as needed. Learn more about us. beginner duathlon training plan the workout Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run/walk: 30 Off/Stretch Bike:60 Run/walk: 20 Bike: 20 Off/Stretch Bike: 60 . We raise money to research cures and treatments for the worlds biggest killers. Thank you Phil! Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Heart-Rate training 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. 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. Plan for your event in the TrainingPeaks calendar. WU: 10' then 6x400 at 10k race pace. - 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. Running Sessions vary from 30min - 50min. Your plan kept me motivated and helped me improve my results. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Not for the newbies out there, these training schedules are designed for the super experienced. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. 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. Edinburgh Duathlon held in East . This is a very hard effort. 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. This can also be done on the trainer. If youre competing in a duathlon in the US, youll be riding on the right side of the road and passing on the left. 6' hard (at LT), 2' easy (zone 2). Start time and tracking. 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. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. Preview your flexible training plan from 4-48 weeks now. Customer services:0300 330 3322 Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. Gym access not required. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. 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. I have many runners who use an 8/2 method. Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. Menu. But if you are serious about multisport races, these machines are the gold standard for individual speed. Plus, get free email support along the way! 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 . Edinburgh Council employs a voluntary body to oversee the project to plan for Gorgie Farm's future. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. All rights reserved. Frequency: 2-3 times per week. 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. If you are deficient in the sports. A pacing only workout - no concern for speed. All Events 1. Thats perfectly fine. For duathlons, its not allowed at all, including the run part and not just on the bike part. As with all endurance training, its important to progress your workouts over time, with periodic recovery days and easier weeks. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Brick workouts include training from two disciplines. As you get nearer your target event, its a good idea to practice running straight after cycling. 10' wu, 10' cd. If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. I have completed four races with three wins and one 2nd! The Base Phase will take you through three 4-week cycles. You can also purchase tri shorts if you just want the bottom half and plan to wear one of your anti-wicking running shirts. Keep things simple. It's important to listen to your body and find a good balance between training, rest, work and play. Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. Pat yourself on the back and celebrate with your family and friends that came to watch you. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. I had a great race, read moreThank you Phil! I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. A minimum of twelve weeks of training is required before a Duathlon race. Activate your free TrainingPeaks account The earlier you start training for your target event, the more time you can build up your fitness gradually. Again, as you switch from biking to running, there will be a particular area to dismount. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Blue Dot Media Safety Training. These 12-week duathlon training plans are aimed at either getting round, or racing harder. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. triathlon with this 12-week swimming, cycling and running plan. 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 . RI: 1'. If youre thinking about doing your first duathlon, you might feel a little nervous about the logistics. As a new athlete, your goal is to get from a base aerobic fitness level to the level needed to cross the finish line. HR on the uphills can hit low Z4. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! Its important that you start to train your legs to transition from biking to run and avoid the heavy leg feeling that can be common for duathletes and triathletes. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. Masters triathlon win win ! This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. After you are settled in, use the bike portion to fuel and hydrate. This run is easy, low Z2, focus on form. Run 40' after Bike #1. Tampa/St. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Race day has finally arrived. The program will run on Sunday's from 2-4pm for 6 weeks starting June 19th and running until July . Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. 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. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. AFTER the bike: start out easy - get your bearings and pick up the pace gradually. Think about how youd like to lay out your gear in your area. At 64 im racing as I did in my 40s . The first thing you should do is put your helmet on so you dont forget it. Its similar to triathlon in that there are three legs of the event. This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. 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) Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. 15' wu. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Simple to understand but comprehensive in execution. Petersburg, Florida Area. It is doubled to a 40-week training plan. Duathlons are the same way in that there are really 5-6 components, depending on how you look at it: This is the time to set your stuff in the transition area. The purpose of this plan is to complete a short course duathlon. Sets: 2 to 5 ideally, with 3 working sets. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. Bodyfeed Add to cart; Unlimited Training Plans $ 39.99 / month. 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. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. 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! Do not get on it until you reach that area. Practice your transitions during your brick workouts, too. Remove. It is the last leg, so give it everything you have! If you already excel in one of the sports, If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well. Running and cycling are completed in three stages: run-bike-run. less -3 years ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. In the United States, the format is frequently flipped with a shorter first run and longer second run. 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. less -3 years ago, Phil is my first port of call for a plan and the person I would recommend first to others. This 10-week plan puts together all the fundamentals of a structured training plan. You dont need any of this gear, but it could make your race and training that much more comfortable. 8x1 minute sprint, with 2' recovery. It's important to listen to your body and find a good balance between training, rest, work and play. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. We hope that you love our articles and find them useful and informative! There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. 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. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. 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.". A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. 2023 The Wired Runner. In mutlisport races, though, drafting is almost always illegal. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. After 10' you should be at race pace - remember to hydrate and run even paced. I also bought your Ultra marathon plan and can't wait to start it soon. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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. "All you need is a bike, helmet, water bottle and running . 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. There are a few standardized duathlon distances. WU includes 4x20" strides. By Chrissy Carroll, RD, MPH This duathlon training plan is 8 weeks, assumes that you have no running or biking background. 5' hard (at LT), 3' easy (zone 2). Its important to get the transition time down pat, so you should practice it. 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! You need a good level of basic fitness before you begin on a training schedule. 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. Do most of your running at chatting pace, even if it means you include some walking. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. RI: 1'. Once you exit the transition, youll find a designated area to mount your bike. 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. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. It is a great sport to start if you want to challenge yourself and are curious about endurance sports. This was the third plan that I have purchased from Phil. Duathlons have some unique rules that you might not have experienced at a running race. Do this 6x. Jan. Riding after a run feels harder than normal, so its good to practice it first. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. You should also note your current fitness levels and how many times you have done this event before. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. As soon as you reach your bike, put your helmet on first. During training, you will learn very quickly how your legs react to getting off the bike and starting a run. Verywell Fit articles are reviewed by nutrition and exercise professionals. 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. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). 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. General Adaptation Phase. The Superstars was a televised sporting event featuring ten top athletes from ten different sports competing in events that were not their own. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. 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. Our 10-week duathlon training plan is designed for the beginner duathlete that wants to prepare properly for their first event. Duathlon Training Plan Feature Requests Forrest_Kieser (Forrest Kieser (Team ZF)) January 17, 2019, 3:43am #1 Zwift has cycling. RI: 1'. 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. Ride on a flat course. Premium. So, leave your tunes at home. In this article, we cover what you need to know to prepare for your first duathlon. 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. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. This was the third plan that I have purchased from Phil. 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. 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. Remember to check whatequipment you will need to get started. Once on your bike, youll ride according to the race route. However, its sensible to do at least some of your training outside on the bike you intend to use during your triathlon. Will look into a longer plan for next year. 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. Phil is my first port of call for a plan and the person I would recommend first to others. Congratulations! 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. Congratulations! $105.00 Earlybird (through 2/28 at 11:59 PM EST) $115.00 Registration (through 4/30 at 11:59 PM EST) Google Calendar. Push the uphills and recover on the downhills. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. 5' wu. 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. I co-own and operate a consulting firm specializing in capacity building and support including . Duathlon Registration (Individual) 2-3 person Triathlon Team - Shirt size guaranteed through August 18. 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. Heart-Rate training This plan uses heart-rate training zones for intensity specific training. Well also give you some suggestions about nice-to-have gear too. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. PO Box 526 However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. Intermediate Standard Distance Duathlon plans Training plans for athletes training between 9 and 13 hours per week. They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline. 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. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! Its also good to include some harder efforts, interspersed with plenty of easy stuff. Aim to cycle at least twice per week if you want to consistently improve. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. 10 June 2016. . This has a bearing on the difficulty level you choose. THANK YOU!.. While you might feel super comfortable about . 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. 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 >. Just make sure that it works for both biking and running (especially the bottoms). You still have two more legs of the race after this! Remember, you can also always ask race officials to answer any questions for you in advance too. Again, these workouts include both running and biking to get prepared for race day. Stretching and Foam Rolling Videos are also included to optimise recovery. A pacing only workout - no concern for speed. Virtually all serious cyclists ride with clipless pedals and stiff cycling-specific shoes. Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. 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). This is the last leg, so give it everything you have! I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. Its ok if you have to use the run/walk method for the running (more on that below). I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! 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.