This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. 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'. The Race Hard plan is for the more However, some races are draft-legal, so make sure you know the rules of your race before race day. Remember to check whatequipment you will need to get started. Track your performance with robust data tracking and detailed graphs. 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. These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. You need a good level of basic fitness before you begin on a training schedule. Well also give you some suggestions about nice-to-have gear too. 1. 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. 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. While this is likely not your first inclination, youll want to practice the sport that youre less comfortable with. Dec 2018 - Present4 years 4 months. For a very simple beginner approach, aim to workout 4-6 days per week. So thanks Phil , I'm looking forward to my next race ! Later in your training cycle, you need to start incorporating the all-important brick workout. The more you enjoy it, the longer youll stick with it. 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. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. 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. The rigid shoes then become the platform you are pushing down on, rather than the pedal itself. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. There is no way that this cannot be done with what Zwift already has in place. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Sprint Duathlon Distance: 5km run, 20km bike, 2.5km run Standard Duathlon Distance: 10km run, 40km bike, 5km run Middle Distance Duathlon: 10km run, 60km bike, 10km run Jan 2017 - Mar 20173 months. 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. Keep HR in Zone 1-2 otherwise. Jan. Keep HR in Zone 1-2 otherwise. Don't forget to plan your duathlon race day in [] *on average athletes use their plantwice (our plans can be activated multiple times for free), ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. Get the Perfect Duathlon Training Plan For Your Skill Level. 10' cd. the5krunner - Endurance Tech, Fitness + Health Tech and getting faster For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Its important to know them and keep them in mind. Ride easy, spin up all hlls and do not push HR over Z3. Thank you so much for a great training plan. Find out more, Our magazine is full of lifestyle advice, recipes, activities and support to help you live well. If youre thinking about doing your first duathlon, you might feel a little nervous about the logistics. These are best if done on a slight downhill on a dirt path. It's important to listen to your body and find a good balance between training, rest, work and play. Discounted TrainingPeaks Premium (optional). 10' WU. 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. Youll need a bike to do the cycling leg. Dont overdo it on the first run leg; go easy as you get used to the race and get your body warmed up. Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. These funds allow us to keep the site up and continue to write great articles. 15-20 minutes) within the total time. For longer distance duathlons, the first run is longer than the second run. Once you start, just move those legs and find your stride! So, leave your tunes at home. WU: 10' then 10x400 at 10k race pace. Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! As with running, there is certain clothing and gear that you need to have in order to be successful. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Premium. 2023 The Wired Runner. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Sprint Duathlon Training Plan 06 Weeks (2.5 hrs/wk - 16 hrs) Heart Rate Base $ 45.00. A pacing only workout - no concern for speed. 10' wu. This helps the body with muscle repair and recovery and prevents overtraining. - I'm in top form and looking forward to my A race of IM Vichy later this year! Try to run race pace for at least 25-35 minutes. READ Mumbles Duathlon - UPDATED 2021 - Distances, Photos & More Once you have spent 6-8 weeks on this phase you can start to look to include some threshold work into your plan. For safety reasons, you will not be allowed to participate if you do not have a helmet. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site $89.25. . uch as, during the off-season, or anytime youre taking a break from racing. 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. The Wired Runner is a participant in the Amazon Services LLC Associates Program. Whenever you are holding onto your bike, you need to have your helmet on. I have a desire to help athletes reach their full potential whether it be to maintain an active and healthy lifestyle or to compete internationally. 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. Ride on a flat course. It's good to divide your time equally between the two disciplines. The workouts in this plan fit a framework of 5-8 hours per week. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. This has a bearing on the difficulty level you choose. Plan schedule. Typically, it will be two seasons. After wu, do 4x20" fast with a full recovery between each. 15' cd. This will hurt. In many international duathlon events, the race format is similar, with the first run being longer than the second run. 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. Each one has been excellent in terms of read moreThis was the third plan that I have purchased from Phil. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . 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. Once off your bike, walk it into the transition area and re-rack it in the correct spot. Then change into cycling shoes if youre using them and walk your bike out of the transition area. This was the third plan that I have purchased from Phil. I have completed four races with three wins and one 2nd! Once you exit the transition, youll find a designated area to mount your bike. We work closely with university partners to offer affordable, quality . Plan 3: Detailed Plan Intro . 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. All Events Sprint Triathlon Training Plan 12 Weeks (3 hrs/wk - 38 hours) HR - ekeller@bodyfeed.com $ 65.00; About. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . If you take the time to train properly and make the most of the transition time, youre sure to have a great time at your first duathlon. Exeperienced cyclists know that the best way to conserve energy during a ride or race is to draft. This 10-week plan puts together all the fundamentals of a structured training plan. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. Supersapiens is the. Then join our training group on Facebook. 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. Keep things simple. Phone lines are open Mon - Fri 9am - 5pm, Catecholaminergic polymorphic ventricular tachycardia, Implantable cardioverter defibrillator (ICD), TAVI (Transcatheter aortic valve implantation), Volunteer and power our lifesaving research, Cross Party Group Inquiry into Atrial Fibrillation in Scotland, Cross Party Group Inquiry into High Blood Pressure in Scotland, Book a free furniture and electrical goods collection, Donate safely to our clothing and book shops, Donate safely using our house clearance service, Operating a safe delivery service for our home stores, We work with patients and the public for better health and care, We fund research to save and improve lives, CureHeart a future cure for inherited heart muscle diseases, Research Excellence and Accelerator Awards, Turning back the tide on heart and circulatory diseases, Intermediate ten-week duathlon training plan, Intermediate ten-week triathlon training plan, Advanced ten-week triathlon training plan, Triathlon and duathlon training schedules. Try to run race pace for at least 10-12 minutes. 10 June 2016. . 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. I have been on a training plan for the last year read moreI can highly recommend Phils training plans . less -3 years ago, THANK YOU!.. This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. The 4 week duathlon training plan here is based on the intermediate triathlete who has a foundation of training hours in the bank. Run on a flat course or treadmill. This was the third plan that I have purchased from Phil. As the name implies, a duathlon is two events rather than the three events of a triathlon. The first thing you should do is put your helmet on so you dont forget it. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. 75' ride on a hilly course. Duathlon Training Plans (6-40wks) + Top Tips. Practice your transitions during your brick workouts, too. The training plan gives me a more balanced life and no niggles !!! Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. The consistency of biking and running regularly is far more important than the speed at which youre moving. RI: 1'. Heart-Rate training This plan uses heart-rate training zones for intensity specific training. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. Your best bet for clothing is a triathlon (or tri) suit. You must walk it and mount your bike in the proper area. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. We suggest you only do strength work in addition to at least two runs and two cycles per week. Pat yourself on the back and celebrate with your family and friends that came to watch you. It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity . Our annual prices are going up by $4 per month, or $48 per year. Just make sure that it works for both biking and running (especially the bottoms). Simple to understand but comprehensive in execution. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. 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. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Remember, you can also always ask race officials to answer any questions for you in advance too. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. So thanks Phil , I'm looking forward to my next race ! Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. . Employed as a maintenance planner, responsible for the storage and maintenance planning for a fleet of more than 1000 US Army vehicles in long term storage. 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. 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. Good Luck in your Intermediate Distance Duathlon!Train Smart,Mike Ricciwww.D3Multisport.comUSAT Level II CoachUSAC Expert Coach. 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. Run #2 is after Bike. These include: When thinking about a training plan, consider if you're a stronger runner or cyclist - and then consider stacking your workouts towards the weaker side. 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. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. 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. The program should be fairly balanced between core and strength training. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. If its a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). I have many runners who use an 8/2 method. Its not designed as much for a triathlon/duathlon and speed. My program is amazing and I am improving all the time. Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? To download Weeks 1-12 for FREE, Click Here! This beginner-friendly training plan is grounded in the principle of consistency. Feel strong and confident. Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. It tries to give you the best of all worlds. Start time and tracking. PO Box 526 This normally involves harder efforts with frequent rests, once youve done a good warm up. Its also good to include some harder efforts, interspersed with plenty of easy stuff. Do most of your running at chatting pace, even if it means you include some walking. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. For runners who want to ease into another event or triathletes who want an option for the colder winter months when its hard to get in open water, its a great option. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Set up a fake transition area and practice switching from run to bike and then from bike to run. 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. Fortunate Feet Hello, A huge thank you! Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). A two week taper in the training plan insures that you are fresh and fast on race day. The Get Round plan is for the novice duathlete, perhaps a runner, biker or fitness enthusiast having their first foray into multisport who, already in regular training, is able to commit to 5-6hrs per week (four workouts). This plan is designed to get you in great shape for a Sprint Distance Duathlon. These 12-week duathlon training plans are aimed at either getting round, or racing harder. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. Again, as you switch from biking to running, there will be a particular area to dismount. Join our community below! This run is easy, low Z2, focus on form. How to save a life, Visit our eBay store to discover a treasure trove of unique gifts, clothing, furniture and so much more. Petersburg, Florida Area. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.
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