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. For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Aside from the essential gear above, there are a few “nice-to-have” items that can either improve your performance or improve comfort. Here is a little plan that you can follow or at least get an idea what training would be good to do. Thank you, {{}}, for signing up. This is a very insightful book that gives plenty of detail on training plans… For a very simple beginner approach, aim to … As long as you are basically healthy, … Free 8-week duathlon training plan This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km … Tempo runs are a great duathlon training tool to add to your plan. 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 / … Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Duathlon Training Plans, Triathlon Training programs and 5k running plans aggregated from all over the net. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Once you exit the transition, you’ll find a designated area to mount your bike. The Complete Guide to Duathlon Training for Beginners, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, 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", Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. For example, if you’re 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’s important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. We spoke to Got To Tri ’s Santi Brage, a level 2 British Triathlon coach who runs triathlon training camps in Mallorca, to get his advice on how to train for your first duathlon. You should aim to train twice per week for each discipline, or more. Training Plan. Duathlon … Once on your bike, you’ll ride according to the race route. 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. Duathlon. 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. This plan will get you to the finish line feeling strong and having fun… This helps the body with muscle repair and recovery and prevents overtraining. Brick workouts include training from two disciplines. The purpose of this plan is to complete a short course duathlon. There are two race outfit options that work well in duathlon: Tri suits come in either one-piece or two-piece sets. Sign up and become a better runner today! 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. This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). It incorporates strength and endurance exercises to bring you up to speed by the time of your main event. These are mostly other people’s training plans shown below with their source, I’ve … duathlon, choosing-a-plan. That’s perfectly fine. In other words, everything you need to increase your race … Be sure to get off your bike here – you do not want to ride into transition. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. Do not get on it until you reach that area. You’ll want high-quality sneakers to help with your best running form and stride. Now you can remove your helmet. The purpose of this plan is to prepare diligently for the Blitz Duathlon. Beginners duathlon training plan ; Beginners triathlon training plan ; Intermediate training schedules. Thanks! Exit the transition area in the designated direction, and power through your last run of the event! As a consequence my training … As soon as you reach your bike, put your helmet on first. I bought this book as there are not many duathlon books that I could find on the market. The races on this page are examples of sprint distance duathlons, which take most people 1-2 1/2 hours. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. By using Verywell Fit, you accept our, How Macronutrients Can Make for Better Running Performance, The 8 Best Triathlon Watches to Help You Reach Your Full Potential, The Complete Beginner's Guide to Sprint Triathlon Training, The 7 Best Online Cycling Classes of 2021, The 21 Best Peloton Bike Accessories of 2021, How to Train for a Half-Marathon That's Only a Month Away, Equipment and 12-Week Training Plan for Cycling 100 Miles in a Day, more run-focused training in order to improve your performance. Once you start, just move those legs and find your stride! Once your helmet is on, you can switch into cycling shoes if you’re using them. Allison, Yee Phui Se. You’ll feel amazing when you cross the finish line. Add to Cart. Easy to understand workouts included, with either heart rate or RPE based training zones. ent training plan for the Mile-High Duathlon Series. In general, about 70-80% of an athlete’s workouts should be comfortably paced, with 20-30% focusing on developing speed. You’ll just expend a bit more energy (but you’ve got it in you)! You’ll also probably have eyes on other athletes and be able to follow them too. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. Once off your bike, walk it into the transition area and re-rack it in the correct spot. Bio: 23 year-old Malaysian, Student/Athlete/Entrepreneur. 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. 15-20 minutes) within the total time. The workouts in this plan fit a framework of 5-8 hours per week. The plan also includes a training … Unlike triathlon, though, only two disciplines are involved. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. 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. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. Then unrack your bike and walk it (not ride it) out of transition. SKU: Free-Beginner-Duathlon-Training-Plan Categories: Free Training, Training Tags: Free Training, Running Training Plan, Training Plan. But also try and include recovery days in between these duathlon sessions, vary the routes where you do longer and steadier bike and run sessions, and always include a cool-down after training sessions with some stretching. The Structured Duathlon Training Plan is geared toward the athlete who is more performance oriented, or who prefers to have set workouts on set days. Duathlon is a run-bike-run combination. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. For a very simple beginner approach, aim to workout 4-6 days per week. Distances vary depending on the location and race organizer. Luckily, there are only a few race regulations that you’ll need to know in order to ensure a successful event: These rules can seem overwhelming, but don't let that scare you from registering for a race. You’ve no doubt heard the term ‘brick’, but if you’re still unsure it’s a multiple training session with disciplines, usually bike and run, completed immediately after each other. Sign in to manage your newsletter preferences. You still have two more legs of the race after this! If you’re thinking about doing your first duathlon, you might feel a little nervous about the logistics. The “Winning Duathlon” plan includes two programs, one for five to seven hours per … Training. Example: 5 km run + 30 km bike + 5 km run. Free Beginner Duathlon Training Plan quantity. In the United States, the format is frequently flipped with a shorter first run and longer second run. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). Remember to push yourself but avoid overexerting yourself during the first run. For very large events, wave starts help prevent congestion in the initial few minutes of the race. And a helmet is a must-have for safety. Despite the necessary modifications, is it likely that these modifications to an 80/20 triathlon plan will provide superior results to a 3rd-party duathlon plan … In what format do I receive this plan? Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. Who is the … The event begins with running, and this may be a mass start or a wave start depending on the size of the event. Start Now Free Duathlon Training Plans Following a structured training plan will increase your chances of success by 100% Sprint, Standard, Middle and Long Distance Duathlon Plans Novice, Intermediate & Advanced Training Duathlon Plans Training Plans for Duathlon What are the duathlon race distances? Keep in mind you don’t 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. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. The schedule consists of 3 workouts per week in each sport. 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. It is a 10 week long programme … For the beginner that wants an easy to follow plan … Duathlon Training Plan FAQs 1. If you’re a solid runner, try weighing the scales towards a little extra cycling in your training plan. Take a deep breath, though – once you brush up on the race-day format and rules, you’ll feel confident about tackling your first race. However, if you feel that this plan is significantly below your training abilities, it’s best to find a plan developed for more advanced athletes. This duathlon training plan is an 8-week competitive build to race day for a powerman sprint distance duathlon. This 12-week plan is ideal for an athlete with at least 1 year of previous duathlon/triathlon/running experience, who will be attempting to complete an olympic-distance. After purchase you will immediately get this document in downloadable PDF format which you can view on your computer or print for easy viewing. For the Sunday brick workouts, you want to immediately switch from one discipline to another. This plan … Build up slowly and don't over do it! 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. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike – but that’s not the case at all. Allison is a full time … It is meant for athletes who have … This will help you figure out the best way to set up your area for race day and make a list of any of the gear you’d like to have that day. This plan would be great for other distances that vary, more or less by a few km for each leg, from the given example. For the inexperienced athlete or beginner, our 16 week duathlon training plan will take you from scratch to completing the (10k/40k/5k) distance in 16 weeks. Our exclusive duathlon training plans from Triathlon Plus will help you start and end your triathlon season in style. The maximum volume is around 7.5 hours toward the middle the 12 weeks and … For the competitive athletes, tri suits are useful as they reduce drag compared to other clothing options. 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. The following training plan is based on 7.5k run 30k cycle 7.5k run, trained for over six months. Download the plan below and click here for three duathlon-specific training sessions…. You can add extra kilometres to the distances specified especially if you are training for other endurance sports. 1. We will now analyze your answers to those questions and use them to design your 6-month training plan. Beginners may need multiple rest days per week. Here’s a step-by-step breakdown of race day: When you first get to the event, you’ll want to set up your gear in the transition area. For T1, you’ll run into the designated section of the transition area and head to your bike. The consistency of biking and running regularly is far more important than the speed at which you’re moving. Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. three duathlon-specific training sessions…, Top duathlon age grouper Samuel Pictor on training and competing, Collagen: What it is, what it does and why athletes should consider taking it. September 1, 2020 by Tom Lowe This beginners duathlon training plan has been designed by former leading duathlete & UK IRONMAN record holder Tom Lowe. You can adjust the amount of rest time and reps according to your … Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. This is a best practice to make sure you don’t accidentally forget it and have to go back, wasting time. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence. The International Triathlon Union (ITU) hosts the Duathlon World Championships each year, which is a standard distance race consisting of a 6.2 mile (10K) run, 24.8 mile (40K) bike, and a 3.1 mile (5K) run. 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. (That’s not just a suggestion either – race organizers will not let you participate in any duathlon without a helmet). 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. Get the Perfect Duathlon Training Plan For Your Skill Level. You can unsubscribe at any time. The plans … This beginner-friendly training plan is grounded in the principle of consistency. Whether you’re a new athlete that just signed up for your first race, or you’re a triathlete looking to mix up your event calendar – duathlon can be an exciting multisport challenge. Remember, you can also always ask race officials to answer any questions for you in advance too. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. Click the links on the left to download our exclusive duathlon training plans There comes a point where the idea of jumping in a freezing lake loses its appeal and it’s then that your racing focus should switch to duathlon. Duathlon Training Plan. Just remember you only have one body so listen to it and treat it well. Conveniently, the 80/20 Sprint and Olympic plans already utilize a run-bike-run format, which will provide excellent specificity to your short course duathlon training. I had just completed my first duathlon in 2015 and wanted do more. All it requires is a little motivation and consistent training.