It can be daunting, especially the open-water swimming portion. If you want, you can then adjust the plan length to start it on a different day. It is doubled to a 40-week training plan. Keep HR in Zone 1-2 otherwise. (845) 859-9206. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. Elite; Age Group; Paratriathlon; Events; Events. Will look into a longer plan for next year. If youre a fit beginner, you could kick off your training by running two miles each time, increasing by one mile per month. The Base Phase will last for 12 weeks. Duathlon Training Plan between circuits. As with running, rest days are important. 2007 - Present16 years. All it requires is a little motivation and consistent training. Duathlon Training Plan Feature Requests Forrest_Kieser (Forrest Kieser (Team ZF)) January 17, 2019, 3:43am #1 Zwift has cycling. Please read our advice and disclaimerhere. 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. 10' wu, 10' cd. Content is reviewed before publication and upon substantial updates. If youre competing in a duathlon in the US, youll be riding on the right side of the road and passing on the left. As you get nearer your target event, its a good idea to practice running straight after cycling. It will be harder and take more energy with the first two, but they are legal for the race. There are normally two 40-minute strength and conditioning sessions per week with our duathlon plans. Think about how youd like to lay out your gear in your area. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! General Adaptation Phase. Ride on a flat course. Completed workouts sync with popular apps like Garmin and Wahoo. 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. Then join our training group on Facebook. 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) Youll feel amazing when you cross the finish line. Recover on the downhills. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Once your helmet is on, you can switch into cycling shoes if youre using them. Don't forget to plan your duathlon race day in [] Run on a flat course or treadmill. Keep things simple. However, in shorter distance duathlons, it may be the same length as the second run. *on average athletes use their plantwice (our plans can be activated multiple times for free), ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. 10' CD. Once on your bike, youll ride according to the race route. Read our, Nutrition Guidelines for Long Runs and Race Day, The Complete Beginner's Guide to Sprint Triathlon Training, The 10 Best Cycling Shoes of 2023, Tested and Reviewed, The 8 Best Indoor Cycling Bikes of 2023, Tested and Reviewed, How to Start Cycling: What You Need to Know, MYX's II Plus Exercise Bike Offers Total-Body Workouts for the At-Home Exerciser, The 22 Best Peloton Bike Accessories of 2023, Expert Picks Delivered to Your Inbox via ShopWell, more run-focused training in order to improve your performance. 10' cd. I've used a number of different plans Hi Phil, Just wanted to say great job on your training plan. 5' cd. 15' wu. As a runner, you know the importance of pacing yourself well at the beginning of a race. Note that you can still work in other, smaller races during your plan too! The workouts in this plan fit a framework of 5-8 hours per week. Stretch when done and add in Core 1, 2 or 3. If youre feeling tired you could try cross training, a pilates or a yoga session once or twice a week. 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. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. "All you need is a bike, helmet, water bottle and running . Premium. A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. This is a very hard effort. This should be done at a comfortable pace. 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. So thanks Phil , I'm looking forward to my next race ! 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. After the race get a 10' cool down. This greatly increases the power you put into the pedals. Well tell you everything that you need to know about training for and competing in your first duathlon. 10' wu, 10' cd. Calendar. 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. 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. Think of the super-sprint as the "5k" of triathlon. You are not allowed to ride your bike out of the transition area. Your body needs to be given time to adjust so dont do too much too soon. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. For Black Friday, we are also giving a bonus $20 off any new annual subscription! If you're new to a duathlon, plan to train for 12 weeks. In weeks 10 and 14, a bike-run brick workout takes the place of Sunday's run. A two week taper in the training plan insures that you are fresh and fast on race day. This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. BT: Long warm-up of at least 15-20 minutes. duathlon, choosing-a-plan. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. 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 program should be fairly balanced between core and strength training. 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. 1. $107.10 USD for the first year, billed yearly. Novice Duathlon Training Schedule K Kelli Murray Running For Beginners Sport Running Running Training Programs Running Workout Plan Running Food Workout Plans Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? 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. Eating on a bike is far easier than trying to fuel during a run. 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. 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. Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? Allison: My coach will plan the program for me through training peaks. Fortunate Feet You need a good level of basic fitness before you begin on a training schedule. 10' cool down. 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!) Once you start, just move those legs and find your stride! 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 >. less -3 years ago, Phil is my first port of call for a plan and the person I would recommend first to others. 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. I promise to never sell your information or send you spam. Once off your bike, walk it into the transition area and re-rack it in the correct spot. Edinburgh Duathlon held in East . This normally involves harder efforts with frequent rests, once youve done a good warm up. . If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. Finally, leave your bike in low gear for an easy start on the second leg. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. 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. 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. As with all endurance training, its important to progress your workouts over time, with periodic recovery days and easier weeks. We take your privacy seriously. Customer services:0300 330 3322 The purpose of this plan is to complete a short course duathlon. Run 60' on a hilly course or treadmill. 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. However, some races are draft-legal, so make sure you know the rules of your race before race day. $89.25. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Its not designed as much for a triathlon/duathlon and speed. Plan schedule. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike but thats not the case at all. 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. We review training, gear you'll need, plus getting ready on race day. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans when you click on some of the links in this post. 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 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. Dont mount your bike until you reach the designated area where you are allowed to do so. You should be able to bike at least 90 minutes and be able to run at least 45 minutes. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. Race pace: 9min 10sec/mile. 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 can be as simple as finding a hillier route to ride/run, challenging yourself to a few sprints during the workout, or attempting to ride/run at a slightly faster pace for a prolonged time frame (i.e. No matter how experienced you are, be cautious about progressing your speed and distance, to avoid injury. However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline. Track your weight, sleep, hours, fatigue and stress while you train. This 10-week plan puts together all the fundamentals of a structured training plan. 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. Warm up for at least 10' before the first stride. Remove. 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. 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. RI: 1'. For your recovery, you can walk back to the starting point. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. Cycling fitness is much different than running fitness, and race day is not the time to discover this very important distinction. Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). 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. You should also note your current fitness levels and how many times you have done this event before. When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. A duathlon is an event where you race running followed by cycling and finishing with another running leg. Bodyfeed Add to cart; Unlimited Training Plans $ 39.99 / month. 10x1' sprints - start standing and then sit, with 2' recovery. It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. Enter your email to receive our weekly newsletter! The last thing you want is to be stressed at the start line. 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. WU includes 4x20" strides. This duathlon training plan is 8 weeks, assumes that you have no running or biking background. Hybrid Bike: This is a general-purpose bike that combines elements from road bikes, touring bikes, and mountain bikes. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. Apply. For a beginner who has some recent background in fitness or sport, give yourself 8 to 12 weeks to get fit and ready for a sprint duathlon. My program is amazing and I am improving all the time. After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Check tire pressure and set your bike in the right gear for the start of the race. 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). For T1, youll run into the designated section of the transition area and head to your bike. Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the . Remember, you can also always ask race officials to answer any questions for you in advance too. Just make sure that it works for both biking and running (especially the bottoms). Come on guys it can't be that hard to create a training plan that has both incorporated! Triathlon News. Congratulations! Brands. Unsubscribe any time. But, Looking to take on an IRONMAN 140.6? - I'm in top form and looking forward to my A race of IM Vichy later this year! News. Unlike triathlon, though, only two disciplines are involved. This has a bearing on the difficulty level you choose. Try to run race pace for at least 10-12 minutes. Similarly, you cant ride back into the transition area. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd. This plan uses heart-rate training zones for intensity specific training. A flexible calendar, targeted training zones, trackable progress and so much more on any device. I would recommend you to anyone. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace At 64 im racing as I did in my 40s . Beginners may need multiple rest days per week. 2023 Dotdash Media, Inc. All rights reserved. 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. Join our community below! 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. Its ok if you have to use the run/walk method for the running (more on that below). 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). Be sure to get off your bike here you do not want to ride into transition. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. less -3 years ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. In other words, the first run replaces the swimming slot for a triathlon. Keep in mind you dont want to only focus on one or the other but an athlete doing five workouts a week might choose two in their stronger discipline and three in their weaker disciple. Obviously, depending on how long this run is (due to the type of duathlon youre participating in), just make sure you have enough steam to get to the finish line. While you might want to spend lots of time training for the runs, you need to be prepared for the bike section. However, if you feel that this plan is significantly below your training abilities, its best to find a plan developed for more advanced athletes. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. This is likely biking if youre reading this article on a running blog. I co-own and operate a consulting firm specializing in capacity building and support including . This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. Youll also probably have eyes on other athletes and be able to follow them too. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. And again, let others know that youre passing by saying, On your right!. 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. The Ideal Challenge Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. But once you start riding longer distances, you will appreciate the comfort cycling shorts or multisport shorts provide. This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down. Upload completed workouts from your favorite tracking app or device. This was the third plan that I have purchased from Phil. . Its also good to include some harder efforts, interspersed with plenty of easy stuff. The 4 week duathlon training plan here is based on the intermediate triathlete who has a foundation of training hours in the bank.