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Cycling for 10k or 20k in running shorts should be no big deal. 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. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! This was the third plan that I have purchased from Phil. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. Between the reps in the main set, rest for about 10-15 seconds. Edinburgh Duathlon held in East . This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. The first thing you should do is put your helmet on so you dont forget it. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Brands. As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st. This duathlon training plan is 8 weeks, assumes that you have no running or biking background. We have an exciting group of leaders for this event and we look forward to providing this opportunity for youth to gain confidence in riding while having fun with a group of their peers. Our annual prices are going up by $4 per month, or $48 per year. Nutrition, Hydration and Accessories for . This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Plan for your event in the TrainingPeaks calendar. Remember, you can also always ask race officials to answer any questions for you in advance too. This can also be done on the trainer. PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot WU: 10' then 6x400 at 10k race pace. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. You 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. Low intensity training boosts your fitness, and is kind on your body too, meaning youre less likely to get injured. 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) Typically, it will be two seasons. I co-own and operate a consulting firm specializing in capacity building and support including . And a new overall PB by six minutes, yay!!!". A minimum of twelve weeks of training is required before a Duathlon race. Verywell Fit's content is for informational and educational purposes only. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. 10' wu, 10' cd. Stretching and Foam Rolling Videos are also included to optimise recovery. As a runner, you know the importance of pacing yourself well at the beginning of a race. In mutlisport races, though, drafting is almost always illegal. However, in shorter distance duathlons, it may be the same length as the second run. These funds allow us to keep the site up and continue to write great articles. If youre thinking about doing your first duathlon, you might feel a little nervous about the logistics. beginner duathlon training plan getting started Goal of this plan. This table provides a brief overview of which level might be right for you, to help you get the most out of your 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 . It's important to listen to your body and find a good balance between training, rest, work and play. 10' cd. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. For the Sunday brick workouts, you want to immediately switch from one discipline to another. 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. I also bought your Ultra marathon plan and can't wait to start it soon. 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. Our experienced cardiac nurses are here to help answer your questions or concerns. Olympic Triathlon Training Plan: 16 Weeks - Triathlete Once you start, just move those legs and find your stride! After you finish the run, youll race to the transition area to get ready to bike. 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. Eating on a bike is far easier than trying to fuel during a run. Allison: My coach will plan the program for me through training peaks. Heart-Rate training This plan uses heart-rate training zones for intensity specific training. 12 Week Olympic Triathlon Training Plan (Beginner Friendly)! I have many runners who use an 8/2 method. 10x1' sprints - start standing and then sit, with 2' recovery. 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. Duathlon Training plans. Simple to understand but comprehensive in execution. 2023 Dotdash Media, Inc. All rights reserved. Petersburg, Florida Area. The training plan gives me a more balanced life and no niggles !!! PDF 8-week duathlon training plan - platinumracing.ca for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit read moreTHANK YOU!.. Plan Overview The training plan breaks down the 10-week training schedule into the following periods (note: time However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. Just make sure that it works for both biking and running (especially the bottoms). Ride easy, spin up all hlls and do not push HR over Z3. News. Whenever you are holding onto your bike, you need to have your helmet on. Use a flat, out and back course. If you're new to a duathlon, plan to train for 12 weeks. I've used a number of different plans Hi Phil, Just wanted to say great job on your training plan. Tick off your sessions and keep motivated with plans that fit around your lifestyle. 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. Many indoor trainers enable you to use cycling software like Zwift, which makes it more fun. Enter your email to receive our weekly newsletter! The Race Hard plan is for the more This is the last leg, so give it everything you have! To download Weeks 19-24 for FREE, Each cycle will be composed of 3 weeks of building followed by a 1-week recov-ery. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. I consent to have the information submitted being stored on your server and displayed on your site. If its your first ever duathlon, we recommend starting off with a sprint distance event. Currently, training plans are set for events coming up in 12 weeks or 16 weeks for a full distance duathlon. 8-week duathlon training plan - 220 Triathlon Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. A pacing only workout - no concern for speed. Duathlon training plan: The ultimate preparation guide - Red Bull Do not get on it until you reach that area. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. In this article, we cover what you need to know to prepare for your first duathlon. Sprint Duathlon Plan 12 weeks | Training Plan | TrainingPeaks 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. Thats perfectly fine. 10 week beginner's duatholon training plan | Duathlon training, Half 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. 10' cd. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. Registration is now open for our pilot Youth Spokes Program! 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. . 5 days ago Web Specific Training Tips For Duathlons Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Bluewater Triathlon / Duathlon, 2565 Hamilton Road, Sarnia, ON (2023) 8x1 minute sprint, with 2' recovery. Off the bike, start out easy - get your bearings and pick up the pace gradually. To download Weeks 13-18 for FREE, Click Here! I can highly recommend Phils training plans . Aim to run twice per week, or more if youre experienced. 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. Menu. This was the third plan that I have purchased from Phil. 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. Will look into a longer plan for next year. 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. Again, these workouts include both running and biking to get prepared for race day. So, leave your tunes at home. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. FREE Beginner Sprint Duathlon Training Plan - 8 Weeks - RUN247 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. (845) 859-9206. You can run continuously for 30-45 minutes. A pacing only workout - no concern for speed. 2023 The Wired Runner. 6x5' at LT w/1' recovery. 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. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. RI: 1'. I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. The program should be fairly balanced between core and strength training. Triathlon News. You are not allowed to ride your bike out of the transition area. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. 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. If youre feeling tired you could try cross training, a pilates or a yoga session once or twice a week. PDF Beginner Duathlon Training Plan - the5krunner They designate Monday as a rest day; I have added strength training in this plan on Mondays. We cant thank everyone enoughfor all your support! While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Pat yourself on the back and celebrate with your family and friends that came to watch you. With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? Cycling fitness is much different than running fitness, and race day is not the time to discover this very important distinction. This plan is designed to get you in great shape for a Sprint Distance Duathlon. 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. 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. Keep HR in Zone 1-2. All Events Think of the super-sprint as the "5k" of triathlon. Duathlon Training plans - Training - TrainerRoad 5x5' at LT w/3' recovery. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. Get the Perfect Duathlon Training Plan For Your Skill Level. This should be done at a comfortable pace. HR on the uphills can hit low Z4. You should be able to bike at least 90 minutes and be able to run at least 45 minutes. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Duathlon workout plans can be found everywhere online but you should always make sure you're getting them from a reputable source. Soft surfaces are generally better than hard ones for reducing injury rates. Phil's FREE Duathlon Strength and Conditioning 12-Week Plan (for . Take off your helmet once your bike is racked, and change back into your running shoes. 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. 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. 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. Frequency: 2-3 times per week. The objective of this training plan is to provide the EXPERIENCED AGE GROUP duathlete with a 10-week structured and periodized plan to successfully prepare for a Long Course Duathlon (typically 10K Run / 150K Bike / 30K Run). 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. I have been on a training plan for the last year with exceptional results , Im not new to the sport 16 years and now in the masters category. If its your first duathlon, you dont have to buy a fancy new bike. The first step of the plan starts with, acclimating. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. 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. 15' wu. However, if you feel that this plan is significantly below your training abilities, its best to find a plan developed for more advanced athletes. 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