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. I've used a number of different plans Hi Phil, Just wanted to say great job on your training plan. These 12-week duathlon training plans are aimed at either getting round, or racing harder. Sprint Triathlon Training Plan 12 Weeks (3 hrs/wk - 38 hours) HR - ekeller@bodyfeed.com $ 65.00; About. 25% off your annual subscription. So, leave your tunes at home. 10x1' sprints - start standing and then sit, with 2' recovery. 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 recommended Phil's plans to other triathletes who have all reported equally positive experiences. 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. All it requires is a little motivation and consistent training. Rest and recovery is just as important as training. This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. Build up slowly and don't over do it! "All you need is a bike, helmet, water bottle and running . 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. Mountain Bike: This is designed to be used for off-road cycling and challenging terrain. Stay seated in the beginning and look to increase the total duration at 50-60rpm each week. This ensures youre used to the feel and handling of your race-day bike. This is a very hard effort. the5krunner - Endurance Tech, Fitness + Health Tech and getting faster Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. Unsubscribe any time. The maximum volume is around 7.5 hours toward the middle the 12 weeks and most of the weeks are around 5-7 hours with some lower volumes thrown in there in the beginning and toward your race at the end. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Try to run race pace for at least 10-12 minutes. The earlier you start training for your target event, the more time you can build up your fitness gradually. Exit the transition area in the designated direction, and power through your last run of the event! 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. You still have two more legs of the race after this! 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. In this article, we cover what you need to know to prepare for your first duathlon. Run #2 is after Bike. RI: 1'. During that time, we will slowly build up the length of your training week and the length of your long workouts. 15' wu. The Superstars was a televised sporting event featuring ten top athletes from ten different sports competing in events that were not their own. 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. If you are deficient in the sports. 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 was based upon a 20-week training schedule. 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 . Take off your helmet once your bike is racked, and change back into your running shoes. Plan 3: Detailed Plan Intro . 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. In this article, we cover what you need to know to prepare for your first duathlon. For example, have a jacket and gloves ready in the transition area for the bike portion if the weather suddenly drops in temperature or is super windy. 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 . 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. Supersapiens is the. 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! This normally involves harder efforts with frequent rests, once youve done a good warm up. This is a very hard effort. 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. 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 . Allison: My coach will plan the program for me through training peaks. 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. Read our latest articles, Leaving a gift to the BHF in your Will will help fund groundbreaking research into cures and treatments for heart and circulatory diseases. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. 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. Just make sure that it works for both biking and running (especially the bottoms). WU: 10' then 6x400 at 10k race pace. 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. We suggest you only do strength work in addition to at least two runs and two cycles per week. For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. PO Box 526 Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. Very happy! Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). You know Duathlon!!! 2023 Dotdash Media, Inc. All rights reserved. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. Enter your email to receive our weekly newsletter! Zwift has running. 10' wu. 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Subject to terms and conditions. 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. It is the last leg, so give it everything you have! Menu. Keep HR in Zone 1-2. If youre thinking about doing your first duathlon, you might feel a little nervous about the logistics. 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. Think about how youd like to lay out your gear in your area. . danieljcrossley October 12, 2018, 7:58am #1. The more you enjoy it, the longer youll stick with it. Duathlon Training Plan Note that you can still work in other, smaller races during your plan too! Okehampton, Devon. While this is likely not your first inclination, youll want to practice the sport that youre less comfortable with. A pacing only workout - no concern for speed. Loving the program. Even though you might love to run, you need to have at least one full rest day a week of no training activity. Similarly, you cant ride back into the transition area. Youll also probably have eyes on other athletes and be able to follow them too. 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. 2023 Beginner Triathlete. Thank you Phil! It will have you ready to do your best once the racing season rolls along. $89.25. 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. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. This is likely biking if youre reading this article on a running blog. 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. LONG DISTANCE 1. Learn more here, The Wired Runner 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. 5' hard (at LT), 3' easy (zone 2). Youll just expend a bit more energy (but youve got it in you)! After you are settled in, use the bike portion to fuel and hydrate. In the mixed relay, teams of four (two women, two men), combine to race, with each member completing a super-sprint . This will hurt. Then ride a 30 minute time trial all out, race effort. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. Thank you Phil! It's important to listen to your body and find a good balance between training, rest, work and play. 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! Youll need a bike to do the cycling leg. - I'm in top form and looking forward to my A race of IM Vichy later this year! I have completed four races with three wins and one 2nd! Brands. 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. Add Premium. You should aim to train twice per week for each discipline, or more. Also record distance covered or average speed. Include regular recovery days and easy weeks, so that it never feels like a drag. 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. This is the last leg, so give it everything you have! Nutrition, Hydration and Accessories for . The Race Hard plan is for the more In order to start this plan, you should be able to run for 15-20 minutes without stopping and be able to bike for 30 minutes continuously. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. For free. Low intensity training boosts your fitness, and is kind on your body too, meaning youre less likely to get injured. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. Youve probably heard of a triathlon, the famous all-around fitness test of swimming, cycling, and running in one event. If this plan feels too easy, you can add in speed or hill intervals during one of your weekly run workouts and/or one of your weekly bike workouts. You still have a bike ride and another run to do, so dont push too hard in this section. Check tire pressure and make sure handlebars, stem, skewers are all tight. There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. A minimum of twelve weeks of training is required before a Duathlon race. 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 >. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. 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. Each cycle will be composed of 3 weeks of building followed by a 1-week recov-ery. Practice your transitions during your brick workouts, too. Go right into the run brick. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. 10' wu, 10' cd. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. Calendar. Run on a flat course or treadmill. Use a flat, out and back course. Jan less -3 years ago, Thank you Phil! There are different duathlon distances depending on the specific race, the area/course, and the race organizer. WU: 10' then 4x400 at 10k race pace. less -3 years ago, THANK YOU!.. between circuits. 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). Congratulations! This plan is for you if. CD = Cool down. URS Corporation, An AECOM Company. Its not the most comfortable posture, and controlling a bike in an aero position takes practice. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. It's good to divide your time equally between the two disciplines. 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. A pacing only workout - no concern for speed. This was the third plan that I have purchased from Phil. Again, as you switch from biking to running, there will be a particular area to dismount. Elite; Age Group; Paratriathlon; Events; Events. 10' wu, 10' cd. We cant thank everyone enoughfor all your support! This run is easy, low Z2, focus on form. The Twelve-Week Race Plan Race distance: Sprint Athlete level: Intermediate level with at least two years of sprint or Olympic distance racing experience Hours per week: five to six This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. Then 6x2' up a hill at 65-70 RPMS. 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. Keep HR in Zone 1-2 otherwise. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. 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. 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. My program is amazing and I am improving all the time. Once on your bike, youll ride according to the race route. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. is good or the spirnt/olympic plans on TR. It is just running and biking with no swimming section. Finally, leave your bike in low gear for an easy start on the second leg. Running Sessions vary from 30min - 50min.