The plan is written so that each session is easy to understand and . Apply. The last thing you want is to be stressed at the start line. Youll start with a run and finish with a run. As with running, there is certain clothing and gear that you need to have in order to be successful. The Olympic triathlon training plan is 16 weeks in length. However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . 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. Allison: My coach will plan the program for me through training peaks. Be sure to consult your doctor prior to beginning any new exercise program. Duathlon workout plans can be found everywhere online but you should always make sure you're getting them from a reputable source. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. 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 . The plans include: Daily workouts for 10-12 weeks This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. 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. Youll just expend a bit more energy (but youve got it in you)! I have been on a training plan for the last year read moreI can highly recommend Phils training plans . You must dismount in the proper area and walk it to the transition area. The Race Hard plan is for the more Tampa/St. 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. These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. Check tire pressure and set your bike in the right gear for the start of the race. Its ok if you have to use the run/walk method for the running (more on that below). 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans Practice your transitions during your brick workouts, too. 10' cd. Ride #1 is 60' ride on a hilly course. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Menu. Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. 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. My program is amazing and I am improving all the time. Your training should be a mix of longer steady rides, and shorter workouts with higher intensity efforts. . Remember to push yourself but avoid overexerting yourself during the first run. 15' wu. How to save a life, Visit our eBay store to discover a treasure trove of unique gifts, clothing, furniture and so much more. The plan is divided into 3 stages that will take you from winter base training into the racing season. Get exclusive advice, tips, and news so you can run at your best. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. The base phase is six weeks long and the build and peak phases five weeks apiece. This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. 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.". The more you enjoy it, the longer youll stick with it. You are not allowed to ride your bike out of the transition area. 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. 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. 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 >. Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. For a warm-up, you should plan to run instead of bike to avoid pre-race bike malfunctions. 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. If you want, you can then adjust the plan length to start it on a different day. Youll need a bike to do the cycling leg. Remove. Again, as you switch from biking to running, there will be a particular area to dismount. Also record distance covered or average speed. These 12-week duathlon training plans are aimed at either getting round, or racing harder. Mountain Bike: This is designed to be used for off-road cycling and challenging terrain. Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. Jan less -3 years ago, Thank you Phil! As a runner, you know the importance of pacing yourself well at the beginning of a race. You can run continuously for 30-45 minutes. 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. No matter how experienced you are, be cautious about progressing your speed and distance, to avoid injury. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? 15' wu. 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. In mutlisport races, though, drafting is almost always illegal. And a helmet is a must-have for safety. Well tell you everything that you need to know about training for and competing in your first duathlon. I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. It's important to listen to your body and find a good balance between training, rest, work and play. 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. These funds allow us to keep the site up and continue to write great articles. Low intensity training boosts your fitness, and is kind on your body too, meaning youre less likely to get injured. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. You still have a bike ride and another run to do, so dont push too hard in this section. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. 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. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. It will be harder and take more energy with the first two, but they are legal for the race. It can be daunting, especially the open-water swimming portion. In this article, we cover what you need to know to prepare for your first duathlon. I 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. 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. Rather than instead of them. 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 . Set up a fake transition area and practice switching from run to bike and then from bike to run. Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. (845) 859-9206. 10' wu, 10' cd. However, some races are draft-legal, so make sure you know the rules of your race before race day. Fitness adaptations take weeks and months to occur, rather than days. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Race day has finally arrived. 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. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace 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. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! Click here to learn about our review process and affiliate structure. Then ride a 30 minute time trial all out, race effort. I consent to have the information submitted being stored on your server and displayed on your site. Duathlons have some unique rules that you might not have experienced at a running race. You need to give your body a chance to heal and make the muscle repairs that it needs. Think about how youd like to lay out your gear in your area. All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. Preview your flexible training plan from 4-48 weeks now. This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. Thats perfectly fine. Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. All it requires is a little motivation and consistent training. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Activate your free TrainingPeaks account Congratulations! I also bought your Ultra marathon plan and can't wait to start it soon. In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. With the right training, you will get used to the feeling, no matter how hard you push it in the bike leg. To download Weeks 1-12 for FREE, Click Here! You dont need any of this gear, but it could make your race and training that much more comfortable. Do most of your running at chatting pace, even if it means you include some walking. A typical event might look something like this: Sometimes, though, both run legs are equal distances. 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. Supersapiens is the. Plan schedule. Calendar. Youll want high-quality sneakers to help with your best running form and stride. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. I am currently a senior product manager at Lendi which is Australia's leading online home loan platform.<br><br>Financial services, integration, cloud and Agile product<br><br> I have over 15 years . 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. If not already USAT annual members, each person MUST purchase a USAT 1-day pass on Step 2 for $15. Each one has been excellent in terms of read moreThis was the third plan that I have purchased from Phil. This plan was based upon a 20-week training schedule. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Ride on a flat course. Simple to understand but comprehensive in execution. Nutrition, Hydration and Accessories for . 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Find out more, Our magazine is full of lifestyle advice, recipes, activities and support to help you live well. The workouts in this plan fit a framework of 5-8 hours per week. 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. This should be done at a comfortable pace. The Superstars was a televised sporting event featuring ten top athletes from ten different sports competing in events that were not their own. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Unlike triathlon, though, only two disciplines are involved. Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. By Chrissy Carroll, RD, MPH If its your first ever duathlon, we recommend starting off with a sprint distance event. We work closely with university partners to offer affordable, quality . Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. 15' cd. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. Fortunate Feet Its especially important for a duathlon. Even though you might love to run, you need to have at least one full rest day a week of no training activity. triathlon with this 12-week swimming, cycling and running plan. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. 10' wu, 10' cd. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. 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. duathlon, choosing-a-plan. I trained with your Intermediate plan for Marathon and managed to better my time Hello, A huge thank you! Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Practice racking and unracking your bike, if possible. I also bought your Ultra marathon plan and can't wait to start it soon. 5' cd. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. Youve probably heard of a triathlon, the famous all-around fitness test of swimming, cycling, and running in one event. 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) 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. 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. Your best bet for clothing is a triathlon (or tri) suit. 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. If youre planning to run a lot of duathlons/triathlons, its worth investing in a pair. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. 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. Its a piece of clothing that is either one or two pieces and dries quickly. Gym access not required. "All you need is a bike, helmet, water bottle and running . CD = Cool down. 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. But, Looking to take on an IRONMAN 140.6? Customer services:0300 330 3322 Jan 2017 - Mar 20173 months. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Finally, leave your bike in low gear for an easy start on the second leg. You can either cycle outdoors in good weather, or indoors using a static trainer. 10' CD. Congratulations! Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. 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. Remember to check whatequipment you will need to get started. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike but thats not the case at all. URS Corporation, An AECOM Company. Hi Phil, Just wanted to say great job on your training plan. 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! Youll likely want to start doing run-to-bike brick workouts, and then do bike-to-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. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Exit the transition area in the designated direction, and power through your last run of the event! The first step of the plan starts with, acclimating. Do this 6x. This was the third plan that I have purchased from Phil. Duathlon Training Plans (6-40wks) + Top Tips. If youre a fit beginner, you could kick off your training by running two miles each time, increasing by one mile per month. For safety reasons, you will not be allowed to participate if you do not have a helmet. Train For Your First Sprint Triathlon With Our 12-Week Plan Beginner Cross-Training Recovery Road Trail Home Training Beginner Beginner 12-Week Plan To Your First Sprint Tri Train for a sprint-distance (aka short!) when you click on some of the links in this post. Petersburg, Florida Area. 5' cd. 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. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. At 64 im racing as I did in my 40s . Typically, duathlons in the United States start with everyone at the same time. This has a bearing on the difficulty level you choose. You did it! MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Soft surfaces are generally better than hard ones for reducing injury rates. Run #2 is after Bike #2. is good or the spirnt/olympic plans on TR. Add Premium. A pacing only workout - no concern for speed. Race rules for listening to music can vary when youre running, but its often not allowed. Well also give you some suggestions about nice-to-have gear too. 15' wu. BT: Long warm-up of at least 15-20 minutes. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). As the name implies, a duathlon is two events rather than the three events of a triathlon. It is the last leg, so give it everything you have! Elite; Age Group; Paratriathlon; Events; Events. You need to let other riders know that youre passing by saying, On your left!, In the UK and other countries with similar highway laws, youll ride on the left side and pass on the right. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. Do this 7x. Phil's FREE Duathlon Strength and Conditioning 12-Week Plan (for . 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. 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. Hello, A huge thank you! The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. All rights reserved. The program should be fairly balanced between core and strength training. 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. 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