Learn more here, The Wired Runner 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 / 150K Bike / 30K Run). Target time: sub-2hr. Our experienced cardiac nurses are here to help answer your questions or concerns. Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. Thank you so much for a great training plan. Do this 7x. Recover on the downhills. You are not allowed to ride your bike out of the transition area. There are different duathlon distances depending on the specific race, the area/course, and the race organizer. 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. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. Soft surfaces are generally better than hard ones for reducing injury rates. This is the last leg, so give it everything you have! Plan 3: Detailed Plan Intro . Elite; Age Group; Paratriathlon; Events; Events. Brick workouts include training from two disciplines. Do this 6x. By Chrissy Carroll, RD, MPH Can I Do An IRONMAN On Six Months Of Training? Rest and recovery is just as important as training. A lot. Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. Brands. In this article, we cover what you need to know to prepare for your first duathlon. If you want, you can then adjust the plan length to start it on a different day. City farm raises 100,000 in six weeks. Keep things simple. There is no way that this cannot be done with what Zwift already has in place. 2007 - Present16 years. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. Masters triathlon win win ! To download Weeks 19-24 for FREE, 10 June 2016. . 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. 1. Then ride a 30 minute time trial all out, race effort. Set up a fake transition area and practice switching from run to bike and then from bike to run. Thank you Phil! I trained with your Intermediate plan for Marathon and managed to better my time Hello, A huge thank you! Edinburgh Council employs a voluntary body to oversee the project to plan for Gorgie Farm's future. Finally, leave your bike in low gear for an easy start on the second leg. I have been on a training plan for the last year with exceptional results , Im not new to the sport 16 years and now in the masters category. Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. All Rights Reserved. Once your helmet is on, you can switch into cycling shoes if youre using them. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike but thats not the case at all. This plan is designed to get you in great shape for a Sprint Distance Duathlon. Petersburg, Florida Area. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! 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. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). 10' cool down. WU: 10' then 6x400 at 10k race pace. uch as, during the off-season, or anytime youre taking a break from racing. In the United States, the format is frequently flipped with a shorter first run and longer second run. Responsible for the assisting the Program Manager with the initial planning of a new APS site. Keep things simple. These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. If that means you need to walk for a while during a run, thats fine. All it requires is a little motivation and consistent training. Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. Hi Phil, Just wanted to say great job on your training plan. Then unrack your bike and walk it (not ride it) out of transition. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Its especially important for a duathlon. If you are struggling to run the entire time during any run workout, its completely OK to include walking breaks as needed. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. I consent to have the information submitted being stored on your server and displayed on your site. Tampa/St. Dec 2018 - Present4 years 4 months. This normally involves harder efforts with frequent rests, once youve done a good warm up. Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. I would recommend you to anyone. 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. Phil is my first port of call for a plan and the person I would recommend first to others. Activate your free TrainingPeaks account Run 60' on a hilly course or treadmill. Brands. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit read moreTHANK YOU!.. Remember, you can also always ask race officials to answer any questions for you in advance too. Youll start with a run and finish with a run. 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. 10' wu, 10' cd. If not already USAT annual members, each person MUST purchase a USAT 1-day pass on Step 2 for $15. 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. Run #2 is after Bike #2. 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. Youll feel amazing when you cross the finish line. The race has officially started! Thank you, {{form.email}}, for signing up. Your plan kept me motivated and helped me improve my results. If its your first duathlon, you dont have to buy a fancy new bike. Get off there and walk your bike to the transition area. It can be daunting, especially the open-water swimming portion. 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. (845) 859-9206. THANK YOU!.. If its your first ever duathlon, we recommend starting off with a sprint distance event. Upload completed workouts from your favorite tracking app or device. The 4 week duathlon training plan here is based on the intermediate triathlete who has a foundation of training hours in the bank. Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. Home Strength Sessions are 45min, and include videos of the exercises. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Track your weight, sleep, hours, fatigue and stress while you train. 10' wu, 10' cd. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. Its important that you start to train your legs to transition from biking to run and avoid the heavy leg feeling that can be common for duathletes and triathletes. For T1, youll run into the designated section of the transition area and head to your bike. You dont need any of this gear, but it could make your race and training that much more comfortable. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. Fortunate Feet I coach many local and national champions. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. . This is a workout that combines both disciplines, so that you get used to how your body feels jumping off a bike and starting a run. Then 6x2' up a hill at 65-70 RPMS. - I'm in top form and looking forward to my A race of IM Vichy later this year! 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. 15' cd. Click here to learn about our review process and affiliate structure. In the mixed relay, teams of four (two women, two men), combine to race, with each member completing a super-sprint . Race pace: 9min 10sec/mile. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Will look into a longer plan for next year. Subject to terms and conditions. Choose your 4-40 week training plan With 300+ expertly-crafted plans in beginner, intermediate or advanced, we have a plan to suit you. For duathlons, its not allowed at all, including the run part and not just on the bike part. We cant thank everyone enoughfor all your support! Practice racking and unracking your bike, if possible. For runners who are looking to compete in another event but arent quite ready to make the jump to a triathlon, a duathlon is a great option. I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. Even though you might love to run, you need to have at least one full rest day a week of no training activity. These are best if done on a slight downhill on a dirt path. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. - I'm in top form and looking forward to my A race of IM Vichy later this year! The plans include: Daily workouts for 10-12 weeks A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. I can highly recommend Phils training plans . - 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. It is just running and biking with no swimming section. While you might feel super comfortable about . Remember to check whatequipment you will need to get started. This should be done at a comfortable pace. If you already excel in one of the sports, If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well. 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. Nutrition, Hydration and Accessories for . However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline.