4/27/2009 12:49:15 AM . 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. Quickly view upcoming workouts in the TrainingPeaks app. Carriage House Consulting. Keep HR in Zone 1-2. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). It involves 6hours 30min to 8hours of training per week and 1 rest day per week. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! 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 >. 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. All it requires is a little motivation and consistent training. I also bought your Ultra marathon plan and can't wait to start it soon. For very large events, wave starts help prevent congestion in the initial few minutes of the race. Track your weight, sleep, hours, fatigue and stress while you train. The first thing you should do is put your helmet on so you dont forget it. Now you can remove your helmet. 5' cd. 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. Remember even the super fit and experienced should build up slowly. Sprint Duathlon Distance: 5km run, 20km bike, 2.5km run Standard Duathlon Distance: 10km run, 40km bike, 5km run Middle Distance Duathlon: 10km run, 60km bike, 10km run This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. If you do fall into this category make sure you have consulted with a physician that you are in good enough health to tackle a training protocol! . So thanks Phil , I'm looking forward to my next 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. Good Luck in your Intermediate Distance Duathlon!Train Smart,Mike Ricciwww.D3Multisport.comUSAT Level II CoachUSAC Expert Coach. 10' cd. Stretch when done and add in Core 1, 2 or 3. 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. 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. Your training should be a mix of longer steady rides, and shorter workouts with higher intensity efforts. 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. Web links also very helpful for the old amateur. Do not get on it until you reach that area. Thank you so much for a great training plan. Stretching and Foam Rolling Videos are also included to optimise recovery. Once you exit the transition, youll find a designated area to mount your bike. Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. 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. Since this is a basic program and some athletes may not be able to complete the test outlined in this article above, I thought it would be best to leave out the testing in the program. 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. After wu, do 4x20" fast with a full recovery between each. There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. Blue Dot Safety was created to meet the needs of student and rookie journalists who were operating in hostile regions without any form of Hostile Environment Training as it was prohibitively expensive. Brands. Unsubscribe any time. 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. The first couple times, it can be a bit of a shock. Run 60' on a hilly course or treadmill. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. Plan for your event in the TrainingPeaks calendar. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. The plan is divided into 3 stages that will take you from winter base training into the racing season. Keep things simple. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. The program will run on Sunday's from 2-4pm for 6 weeks starting June 19th and running until July . I have completed four races with three wins and one 2nd! You must dismount in the proper area and walk it to the transition area. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site As with all endurance training, its important to progress your workouts over time, with periodic recovery days and easier weeks. All Rights Reserved. I have completed four races with three wins and one 2nd! Will look into a longer plan for next year. Do most of your running at chatting pace, even if it means you include some walking. Jan 2017 - Mar 20173 months. 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. 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. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. Supersapiens is the. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Beginners may need multiple rest days per week. The purpose of this plan is to complete a short course duathlon. Try to run race pace for at least 10-12 minutes. Ride easy, spin up all hlls and do not push HR over Z3. 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. Very happy! Race day has finally arrived. However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. 10' wu, 10' cd. Choose your 4-40 week training plan With 300+ expertly-crafted plans in beginner, intermediate or advanced, we have a plan to suit you. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. You can also purchase tri shorts if you just want the bottom half and plan to wear one of your anti-wicking running shirts. Its especially important for a duathlon. The Superstars was a televised sporting event featuring ten top athletes from ten different sports competing in events that were not their own. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. triathlon with this 12-week swimming, cycling and running plan. Repetitions: 15-25. Then 20' tempo run at LT or 5k could be substituted. Home Strength Sessions are 45min, and include videos of the exercises. Also record distance covered or average speed. It's important to listen to your body and find a good balance between training, rest, work and play. Brands. The Base Phase will take you through three 4-week cycles. Run 15' BEFORE Bike. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. less -3 years ago, THANK YOU!.. Plan schedule. For your harder days, you should follow pre-planned workouts, so youre more likely to complete a quality session. Verywell Fit's content is for informational and educational purposes only. This helps you get used to the heavy-legs feeling and is also a time efficient way to train. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans (8 sessions in total per week). The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. Keep HR in Zone 1-2 otherwise. 10 June 2016. . If you've completed a 10K event you'll be in a strong starting position. WU: 10' then 6x400 at 10k race pace. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3. 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. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. Please read our advice and disclaimerhere. Masters triathlon win win ! Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace 15-20 minutes) within the total time. Intermediate Standard Distance Duathlon plans Training plans for athletes training between 9 and 13 hours per week. 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. when you click on some of the links in this post. Preview your flexible training plan from 4-48 weeks now. 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. Exeperienced cyclists know that the best way to conserve energy during a ride or race is to draft. As any triathlete knows, there are actually more than three parts to the race if you factor in the transition times, which can make a huge difference in your overall finish time. 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. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. Once on your bike, youll ride according to the race route. - I'm in top form and looking forward to my A race of IM Vichy later this year! 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. 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 . In fact, a well-executed strength-training program can allow you to carve up to 25 percent out of your swim, bike and run volume while improving performance and enjoying better race-day results. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. 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.". All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. This is unwise. The 2023 Nutri-Grain IRONMAN New Zealand takes place on Saturday March 4 2023, with the 3.8km swim in the fresh waters of Lake Taup a one-lap clockwise loop followed by a bike course which is described as "rolling", the two circuits each featuring two steady climbs. Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. However, in shorter distance duathlons, it may be the same length as the second run. Phil is my first port of call for a plan and the person I would recommend first to others. This plan is designed to get you in great shape for a Sprint Distance Duathlon. Your body needs to be given time to adjust so dont do too much too soon. Run #2 is after Bike #2. But, Looking to take on an IRONMAN 140.6? This is a very hard effort. 5x5' at LT w/3' recovery. Keep things simple. A two week taper in the training plan insures that you are fresh and fast on race day. The base phase is six weeks long and the build and peak phases five weeks apiece. Your home for keeping your feet happy and pain-free! And a new overall PB by six minutes, yay!!!". For T1, youll run into the designated section of the transition area and head to your bike. Content is reviewed before publication and upon substantial updates. A pacing only workout - no concern for speed. 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. Stay seated in the beginning and look to increase the total duration at 50-60rpm each week. 10 minutes into the time trial punch the lap button on yo. You did it! But if you are serious about multisport races, these machines are the gold standard for individual speed. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. While you may see elite athletes cruising by on expensive bikes, you do not need any type of specialized bike to do your first duathlon. This was the third plan that I have purchased from Phil. 10' wu, 10' cd. Duathlon workout plans can be found everywhere online but you should always make sure you're getting them from a reputable source. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. As a coach since 2000, and with a National Championship to my credit, I've crafted several different plans to get you to the finish line fast. Cycling for 10k or 20k in running shorts should be no big deal. 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. I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. You need to give your body a chance to heal and make the muscle repairs that it needs. These funds allow us to keep the site up and continue to write great articles.