Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Bike-Intervals 20min (8-10) + Bike-WF 20min (6) . Just remember to start off easy, follow the rules especially during the biking section (like no drafting), and finish strong! With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. A pacing only workout - no concern for speed. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Thank you Phil! Jan less -3 years ago, Thank you Phil! Dec 2018 - Present4 years 4 months. Dont mount your bike until you reach the designated area where you are allowed to do so. It can be daunting, especially the open-water swimming portion. 1. Join our community below! This normally involves harder efforts with frequent rests, once youve done a good warm up. They designate Monday as a rest day; I have added strength training in this plan on Mondays. If you have not taken part in another cycling, running or swimming event you'll find it really beneficial to incorporate doing so in your training. PO Box 526 If you want, you can then adjust the plan length to start it on a different day. 10 minutes into the time trial punch the lap button on yo. Its ok if you have to use the run/walk method for the running (more on that below). 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. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. Your body needs to be given time to adjust so dont do too much too soon. Just like triathlon distances, the variety of duathlon distances make it a great race for beginners, advanced athletes, and anyone in between. The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. 10' CD. WEIGHT TRAINING ADAPTATION PHASE | D3 Multisport Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. FREE Duathlon Training Plan 5K 10k Triathlon Sprint Olympic Standard Duathlons have some unique rules that you might not have experienced at a running race. 10' cd. News. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. The training plan gives me a more balanced life and no niggles !!! The plans include: Daily workouts for 10-12 weeks 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. Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. This 10-week plan puts together all the fundamentals of a structured training plan. How to save a life, Visit our eBay store to discover a treasure trove of unique gifts, clothing, furniture and so much more. Add Premium. After wu, do 4x20" fast with a full recovery between each. Well also give you some suggestions about nice-to-have gear too. Remove. 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. Aim to cycle at least twice per week if you want to consistently improve. Fortunate Feet Will look into a longer plan for next year. While you might feel super comfortable about . Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. I can highly recommend Phils training plans . Click here to learn about our review process and affiliate structure. This is a very hard effort. . 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. It involves 6hours 30min to 8hours of training per week and 1 rest day per week. when you click on some of the links in this post. Youll start with a run and finish with a run. I can highly recommend Phils training plans . Its not designed as much for a triathlon/duathlon and speed. You can unsubscribe at any time. It's important to listen to your body and find a good balance between training, rest, work and play. And again, let others know that youre passing by saying, On your right!. Keep HR in Zone 1-2 otherwise. 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. 10' cool down. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. Exit the transition area in the designated direction, and power through your last run of the event! The more you enjoy it, the longer youll stick with it. Heart-Rate training PDF 8-week duathlon training plan - platinumracing.ca I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. 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. Duathlon Training Plan - Feature Requests - Zwift Forums My program is amazing and I am improving all the time. Once you start, just move those legs and find your stride! You're going to want to run at least 2 hours a week even for a sprint du, so that would put you at a MINIMUM 12 hours per week following that ratio. All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. 2023 Dotdash Media, Inc. All rights reserved. It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity . Take off your helmet once your bike is racked, and change back into your running shoes. Push the uphills and recover on the downhills. As soon as you reach your bike, put your helmet on first. Youll also probably have eyes on other athletes and be able to follow them too. Ride #2: Push the uphills and recover on the downhills. Loving the program. 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. Youll want high-quality sneakers to help with your best running form and stride. Keep HR in Zone 1-2 otherwise. Coach's Corner: How to Train for a Duathlon - AsiaTRI.com 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 . The Beginners Guide To Duathlon Training - Running Outfitters 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. Recover on the downhills. During that time, we will slowly build up the length of your training week and the length of your long workouts. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. The plan is divided into 3 stages that will take you from winter base training into the racing season. For longer distance duathlons, the first run is longer than the second run. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. There are two race outfit options that work well in duathlon: Tri suits come in either one-piece or two-piece sets. Our online training plans include speed sessions, easier aerobic workouts and regular recovery periods, so you improve consistently throughout. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. FREE Beginner Sprint Triathlon Training Plan - 8 Weeks You can either cycle outdoors in good weather, or indoors using a static trainer. 6x5' at LT w/1' recovery. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. No matter how experienced you are, be cautious about progressing your speed and distance, to avoid injury. Be sure to consult your doctor prior to beginning any new exercise program. The longer plans start easier and progress more gradually. Here are a couple tips that youll want to keep in mind. 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. Petersburg, Florida Area. Triathlon News. Build up slowly and don't over do it! For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Cycling fitness is much different than running fitness, and race day is not the time to discover this very important distinction. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Heart-Rate training This plan uses heart-rate training zones for intensity specific training. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. The Complete Guide to Duathlon Training for Beginners. The consistency of biking and running regularly is far more important than the speed at which youre moving. Youll likely want to start doing run-to-bike brick workouts, and then do bike-to-run. Remember to push yourself but avoid overexerting yourself during the first run. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! 15' cd. This greatly increases the power you put into the pedals. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? There are normally two 40-minute strength and conditioning sessions per week with our duathlon plans. WU: 10' then 12x400 at 10k race pace. Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. 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.". So thanks Phil , I'm looking forward to my next race ! The first step is determining how you will ap- Don't forget to plan your duathlon race day in [] for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit read moreTHANK YOU!.. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. At 64 im racing as I did in my 40s . You must have three items in order to compete in the race: running shoes, a bike, and a helmet. Run 15' BEFORE Bike. I also bought your Ultra marathon plan and can't wait to start it soon. 12 Weeks to Your Best Sprint Distance Duathlon - TrainingPeaks 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. Rest and recovery is just as important as training. Then unrack your bike and walk it (not ride it) out of transition. Use a flat, out and back course. AFTER the bike: start out easy - get your bearings and pick up the pace gradually. Verywell Fit articles are reviewed by nutrition and exercise professionals. 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. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. 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 . Have recently started doing duathlons in order to mix up some of my training for TT's and because the TT season in the UK is too short (only runs from March to September) whereas duathlons run all year. 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!) Typically, it will be two seasons. However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. 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. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. Duathlons are the same way in that there are really 5-6 components, depending on how you look at it: This is the time to set your stuff in the transition area. The race can be completed with a: A triathlon bike or road bike will be your best bet for the fastest speed during a duathlon. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. 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. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. You can start our Off-Season (Fitness Maintenance) plans anytime you like. 15' wu. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Duathlon Training Plan - Tips and Tricks To Improve Your Results - 2021 Once your helmet is on, you can switch into cycling shoes if youre using them. This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. Subject to terms and conditions. Sprint Duathlon Training Plan 06 Weeks (2.5 hrs/wk - 16 hrs) Heart Rate Base $ 45.00. Then 20' tempo run at LT or 5k could be substituted. 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.". Duathlon Advice and Tips for Beginners - Run and Become 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.