Youll start with a run and finish with a run. I have many runners who use an 8/2 method. Between the reps in the main set, rest for about 10-15 seconds. If you are struggling to run the entire time during any run workout, its completely OK to include walking breaks as needed. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. NOTES: The Base Phase will take you through three 4-week cycles. The program should be fairly balanced between core and strength training. We suggest you only do strength work in addition to at least two runs and two cycles per week. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. . 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. This is a best practice to make sure you dont accidentally forget it and have to go back, wasting time. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. Its generally better to follow a pre-planned workout, rather than just riding along aimlessly. 2007 - Present16 years. (Thats not just a suggestion either race organizers will not let you participate in any duathlon without a helmet). Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. Will look into a longer plan for next year. Again, these workouts include both running and biking to get prepared for race day. Gym access not required. 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. 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. 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. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. Ride on a flat course. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Here are a couple tips that youll want to keep in mind. Stretch when done and add in Core 1, 2 or 3. News. Just make sure that it works for both biking and running (especially the bottoms). 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. 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. The race has officially started! 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. 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. I can highly recommend Phils training plans . Try to run race pace for at least 10-12 minutes. Its ok if you have to use the run/walk method for the running (more on that below). Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Upload completed workouts from your favorite tracking app or device. Our 10-week duathlon training plan is designed for the beginner duathlete that wants to prepare properly for their first event. 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. 12 Week Olympic Triathlon Training Plan (beginner to intermediate) - This 12 week plan includes six workouts per week - two swim workouts, two bike workouts, and two run workouts. Ride easy, spin up all hlls and do not push HR over Z3. For duathlons, its not allowed at all, including the run part and not just on the bike part. RI: 1'. As you get nearer your target event, its a good idea to practice running straight after cycling. These schedules will be suitable for anyone who has already completed a duathlon or triathlon and are looking to improve either their technique or finishing time. However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. 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. Edinburgh Council employs a voluntary body to oversee the project to plan for Gorgie Farm's future. These funds allow us to keep the site up and continue to write great articles. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. For very large events, wave starts help prevent congestion in the initial few minutes of the race. Our online training plans include speed sessions, easier aerobic workouts and regular recovery periods, so you improve consistently throughout. Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. Run 60' on a hilly course or treadmill. Typically, duathlons in the United States start with everyone at the same time. For a very simple beginner approach, aim to workout 4-6 days per week. A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. In weeks 10 and 14, a bike-run brick workout takes the place of Sunday's run. 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. Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. The duration of your runs and rides will depend on your current fitness level and the type of duathlon youre training for. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. This plan was based upon a 20-week training schedule. Tampa/St. If its your first ever duathlon, we recommend starting off with a sprint distance event. 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. 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. Beginners may need multiple rest days per week. Then ride a 30 minute time trial all out, race effort. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. URS Corporation, An AECOM Company. In other words, the first run replaces the swimming slot for a triathlon. Cycling fitness is much different than running fitness, and race day is not the time to discover this very important distinction. Very happy! Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. Whether youre a new athlete that just signed up for your first race, or youre a triathlete looking to mix up your event calendar duathlon can be an exciting multisport challenge. Very happy! 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.". Exit the transition area in the designated direction, and power through your last run of the event! Phil's FREE Duathlon Strength and Conditioning 12-Week Plan (for . Once you exit the transition, youll find a designated area to mount your bike. Edinburgh Duathlon held in East . 10' wu, 10' cd. Phil is my first port of call for a plan and the person I would recommend first to others. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Run on a flat course or treadmill. less -3 years ago, Go for it, you will not be disappointed. 8x1 minute sprint, with 2' recovery. Practice your transitions during your brick workouts, too. 10' wu, 10' cd. It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity . As the name implies, a duathlon is two events rather than the three events of a triathlon. Plus, get free email support along the way! This was the third plan that I have purchased from Phil. The first step of the plan starts with, acclimating. Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the . MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. 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. Plan 3: Detailed Plan Intro . 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. You can run continuously for 30-45 minutes. Then 6x2' up a hill at 65-70 RPMS. Finally, leave your bike in low gear for an easy start on the second leg. This can save you valuable seconds in the transition area, making them well worth the investment. This plan is for you if. Preview your flexible training plan from 4-48 weeks now. 15' cd. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. 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 >. less -3 years ago, Hello, A huge thank you! Running and cycling are completed in three stages: run-bike-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. WU includes 4x20" strides. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. WU: 10' then 10x400 at 10k race pace. AFTER the bike: start out easy - get your bearings and pick up the pace gradually. To download Weeks 1-12 for FREE, Click Here! This ensures youre used to the feel and handling of your race-day bike. Keep HR in Zone 1-2. 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 base phase is six weeks long and the build and peak phases five weeks apiece. Rest and recovery is just as important as training. All it requires is a little motivation and consistent training. This program is provided in 3 parts. 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 . Our experienced cardiac nurses are here to help answer your questions or concerns. I promise to never sell your information or send you spam. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. In the end, a duathlon is a great gateway event to the triathlon, as you just have to incorporate a biking section in between two runs. RI: 1'. Keep things simple. I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. 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. A minimum of twelve weeks of training is required before a Duathlon race. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. This is a very hard effort. Nudity in the transition area isnt allowed, so you shouldnt be trying to change clothes. Practice racking and unracking your bike, if possible. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. Remember, you can also always ask race officials to answer any questions for you in advance too. PO Box 526 The consistency of biking and running regularly is far more important than the speed at which youre moving. Stretching and Foam Rolling Videos are also included to optimise recovery. However, in shorter distance duathlons, it may be the same length as the second run. 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. All Events A duathlon is an event where you race running followed by cycling and finishing with another running leg. Don't forget to plan your duathlon race day in [] Race pace: 9min 10sec/mile. Subject to terms and conditions. Distances vary depending on the location and race organizer. If youre feeling tired you could try cross training, a pilates or a yoga session once or twice a week. It will be harder and take more energy with the first two, but they are legal for the race. With the right training, you will get used to the feeling, no matter how hard you push it in the bike leg. Running Sessions vary from 30min - 50min. Keep HR in Zone 1-2 otherwise. Go over your race day plan in your head. $105.00 Earlybird (through 2/28 at 11:59 PM EST) $115.00 Registration (through 4/30 at 11:59 PM EST) Google Calendar. Its important to get the transition time down pat, so you should practice it. Your training should be a mix of longer steady rides, and shorter workouts with higher intensity efforts. 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. The Ideal Challenge 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. HR on the uphills can hit low Z4. Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). This is the last leg, so give it everything you have! Youll also probably have eyes on other athletes and be able to follow them too. After you finish the run, youll race to the transition area to get ready to bike. Premium. 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. Go right into the run brick. A typical event might look something like this: Sometimes, though, both run legs are equal distances.
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