Preview your flexible training plan from 4-48 weeks now. Start time and tracking. Ride easy, spin up all hlls and do not push HR over Z3. Youll need a bike to do the cycling leg. 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. 10' cd. Duathlon Training Plans (6-40wks) + Top Tips. To download Weeks 19-24 for FREE, 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. Then join our training group on Facebook. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. AFTER the bike: start out easy - get your bearings and pick up the pace gradually. If youre feeling tired you could try cross training, a pilates or a yoga session once or twice a week. The other 15% of your training can be done at higher intensities. I have completed four races with three wins and one 2nd! Four weeks is not a large amount of time to transition seamlessly into a duathlon but as long as you've been training regularly through the summer, and don't have any underlying injuries, then it's long enough. Very happy! (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. You need to give your body a chance to heal and make the muscle repairs that it needs. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! 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. The plan is written so that each session is easy to understand and . 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. 1. Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. Thank you Phil! Luckily, there are only a few race regulations that youll 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. Be sure to consult your doctor prior to beginning any new exercise program. There are a few standardized duathlon distances. After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. If youre planning to compete in more duathlon or triathlon events, its definitely worth buying this kit. . Then ride a 30 minute time trial all out, race effort. My program is amazing and I am improving all the time. It will have you ready to do your best once the racing season rolls along. This is likely biking if youre reading this article on a running blog. I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. 2007 - Present16 years. Gym access not required. Each one has been excellent in terms of read moreThis was the third plan that I have purchased from Phil. . There is no way that this cannot be done with what Zwift already has in place. In this article, we cover what you need to know to prepare for your first duathlon. Just like triathlon distances, the variety of duathlon distances make it a great race for beginners, advanced athletes, and anyone in between. Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. The training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman triathlon and/or an Ironman 70.3 triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training. It's supposed too! After you are settled in, use the bike portion to fuel and hydrate. Brands. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. Push the uphills and recover on the downhills. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. My program is amazing and I am improving all the time. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? After the race get a 10' cool down. And a helmet is a must-have for safety. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. A pacing only workout - no concern for speed. 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. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. Remember, you can also always ask race officials to answer any questions for you in advance too. The plans include: Daily workouts for 10-12 weeks 4 Week Duathlon Training Plan for Sprint (5km run-20km bike-2.5km run) or Standard Distance (10km run-40km bike-5km run) Good for novice and intermediate level duathletes. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. 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 . I can highly recommend Phils training plans . So our goal here is to get you from a minimal fitness level to crossing the finish line. Customer services:0300 330 3322 (845) 859-9206. Our experienced cardiac nurses are here to help answer your questions or concerns. 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. General Questions and Answers on Silver/Gold Plans, Training Plan Terms and RPE/HR Zone Chart, Weight Training and Core Strength Information and Links, Lactate Threshold Heart-Rate Zone Testing Protocol. This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. - I'm in top form and looking forward to my A race of IM Vichy later this year! I can highly recommend Phils training plans . If you want, you can then adjust the plan length to start it on a different day. I am feeling great. Your plan kept me motivated and helped me improve my results. Learn more below. WHAT'S IN THE PLANS The duathlon training plans include the following distances: Sprint (5km run , 20km bike, 2.5km run) Standard/Olympic Distance (10km run, 40km bike, 5km run) USAT Long Distance (2 mile run, 56 mile bike, 13.1 mile run) 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. Warm up for at least 10' before the first stride. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd. During that time, we will slowly build up the length of your training week and the length of your long workouts. Riding after a run feels harder than normal, so its good to practice it first. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. 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. Also record distance covered or average speed. Your body needs to be given time to adjust so dont do too much too soon. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. Once on your bike, youll ride according to the race route. Find out more, Our magazine is full of lifestyle advice, recipes, activities and support to help you live well. Strides are quick bursts that are as fast as 5k pace. Think of the super-sprint as the "5k" of triathlon. Training. Then 20' tempo run at LT or 5k could be substituted. This is unwise. After wu, do 4x20" fast with a full recovery between each. Phil's FREE Duathlon Strength and Conditioning 12-Week Plan (for . 10' cool down. (Thats not just a suggestion either race organizers will not let you participate in any duathlon without a helmet). Each cycle will be composed of 3 weeks of building followed by a 1-week recov-ery. For your recovery, you can walk back to the starting point. 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 . Very happy! Race rules for listening to music can vary when youre running, but its often not allowed. 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. 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 The last thing you want is to be stressed at the start line. Go over your race day plan in your head. That tri race is only swimming and biking, no running. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down. For a very simple beginner approach, aim to workout 4-6 days per week. It's important to listen to your body and find a good balance between training, rest, work and play. All rights reserved. Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. Run #2 is after Bike #2. I trained with your Intermediate plan for Marathon and managed to better my time Hello, A huge thank you! Youll start with a run and finish with a run. Garrison, NY 10524 Premium. Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. 10 minutes into the time trial punch the lap button on yo. Keep things simple. It's good to divide your time equally between the two disciplines. Choose your event for specific tips and to preview our plans now, plans in beginner, intermediate or advanced, w, our plans can be activated multiple times for free), Browse by category or search (90+ articles). These 12-week duathlon training plans are aimed at either getting round, or racing harder. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site 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.