Home Strength Sessions are 45min, and include videos of the exercises. 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. Also record distance covered or average speed. Menu. WU: 10' then 6x400 at 10k race pace. 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. Phil is my first port of call for a plan and the person I would recommend first to others. Youll feel amazing when you cross the finish line. It tries to give you the best of all worlds. To download Weeks 19-24 for FREE, There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones. Jan. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Supersapiens is the. 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. There is no way that this cannot be done with what Zwift already has in place. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. The Get Round plan is for the novice duathlete, perhaps a runner, biker or fitness enthusiast having their first foray into multisport who, already in regular training, is able to commit to 5-6hrs per week (four workouts). Upload completed workouts from your favorite tracking app or device. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. Bodyfeed Add to cart; Unlimited Training Plans $ 39.99 / month. A duathlon is an event where you race running followed by cycling and finishing with another running leg. So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). This will hurt. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. No bigger compliment! 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. Our annual prices are going up by $4 per month, or $48 per year. Triathlon and duathlon - Training schedules - BHF Thank you Phil! Exeperienced cyclists know that the best way to conserve energy during a ride or race is to draft. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. Include regular recovery days and easy weeks, so that it never feels like a drag. It is just running and biking with no swimming section. When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. City farm raises 100,000 in six weeks. We cant thank everyone enoughfor all your support! At 64 im racing as I did in my 40s . They designate Monday as a rest day; I have added strength training in this plan on Mondays. 10' CD. It is a great sport to start if you want to challenge yourself and are curious about endurance sports. 10' cd. This is unwise. The idea was developed by Dick Button who shopped the idea to all three U.S. television networks. 1. Stretch when done and add in Core 1, 2 or 3. Paul Bradford - Owner - Howl Brewery | LinkedIn If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. BT: Long warm-up of at least 15-20 minutes. Simple to understand but comprehensive in execution. Completed workouts sync with popular apps like Garmin and Wahoo. 10x1' sprints - start standing and then sit, with 2' recovery. Off the bike, start out easy - get your bearings and pick up the pace gradually. WU: 10' then 4x400 at 10k race pace. 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. A flexible calendar, targeted training zones, trackable progress and so much more on any device. 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. 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. Registration is now open for our pilot Youth Spokes Program! 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. Note that you can still work in other, smaller races during your plan too! Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. This is the last leg, so give it everything you have! Go right into the run brick. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Youll want high-quality sneakers to help with your best running form and stride. Don't forget to plan your duathlon race day in [] Typically, duathlons in the United States start with everyone at the same time. Keep HR in Zone 1-2. (845) 859-9206. In the United States, the format is frequently flipped with a shorter first run and longer second run. Distances vary depending on the location and race organizer. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Preview your flexible training plan from 4-48 weeks now. Keep HR in Zone 1-2 otherwise. 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. A two week taper in the training plan insures that you are fresh and fast on race day. Set up a fake transition area and practice switching from run to bike and then from bike to run. 10' WU. You can also purchase tri shorts if you just want the bottom half and plan to wear one of your anti-wicking running shirts. You ride close behind another rider, or tucked into a pack, to greatly reduce the energy spent moving air out of the way. Do not get on it until you reach that area. Very happy! Frequency: 2-3 times per week. So thanks Phil , I'm looking forward to my next race ! Sprint Duathlon Plan 12 weeks | Training Plan | TrainingPeaks An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. Add Premium. 5' cd. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. - I'm in top form and looking forward to my A race of IM Vichy later this year! It can be daunting, especially the open-water swimming portion. The Beginners Guide To Duathlon Training - Running Outfitters PDF The Plan AUTUMN DUATHLON - Amazon Web Services, Inc. - I'm in top form and looking forward to my A race of IM Vichy later this year! With the right training, you will get used to the feeling, no matter how hard you push it in the bike leg. Brands. Take the first 5 miles out easy, and ease into the ride. Plus, get free email support along the way! Hi Phil, Just wanted to say great job on your training plan. PDF the5krunner - Endurance Tech, Fitness + Health Tech and getting faster WU: 10' then 12x400 at 10k race pace. is good or the spirnt/olympic plans on TR. After 10' you should be at race pace - remember to hydrate and run even paced. 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. Plan 2: Here is a sub-38min 10k training plan which I would say was appropriate to that ability level: < 10k 8-week training plan template >. 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!) Our online training plans include speed sessions, easier aerobic workouts and regular recovery periods, so you improve consistently throughout. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. Triathlon Bike: This bike is specifically designed to give you an aerodynamic posture that will reduce wind resistance (read: increase speed), since drafting is usually not allowed. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. The plan breaks down into three basic segments: Base: The first few weeks of the program focuses on muscle and movement prep and includes limited growth in volume or intensity. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. Then 20' tempo run at LT or 5k could be substituted. This has a bearing on the difficulty level you choose. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Aside from the essential gear above, there are a few nice-to-have items that can either improve your performance or improve comfort. Stretching and Foam Rolling Videos are also included to optimise recovery. Start time and tracking. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. And again, let others know that youre passing by saying, On your right!. Well tell you everything that you need to know about training for and competing in your first duathlon. This is a best practice to make sure you dont accidentally forget it and have to go back, wasting time. Rebecca Speirs - Senior Product Manager - Lendi Group | LinkedIn Coach's Corner: How to Train for a Duathlon - AsiaTRI.com This plan was based upon a 20-week training schedule. Thank you Phil! 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. While this is likely not your first inclination, youll want to practice the sport that youre less comfortable with. iCal Calendar. During that time, we will slowly build up the length of your training week and the length of your long workouts. less -3 years ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. Soft surfaces are generally better than hard ones for reducing injury rates. Race rules for listening to music can vary when youre running, but its often not allowed. PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot In this article, we cover what you need to know to prepare for your first duathlon. Brands. No bigger compliment! Its not the most comfortable posture, and controlling a bike in an aero position takes practice. The plans include: Daily workouts for 10-12 weeks (Thats not just a suggestion either race organizers will not let you participate in any duathlon without a helmet). THANK YOU!.. FREE Beginner Sprint Triathlon Training Plan - 8 Weeks Get exclusive advice, tips, and news so you can run at your best. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. However, some races are draft-legal, so make sure you know the rules of your race before race day. 15' wu. Its ok if you have to use the run/walk method for the running (more on that below). All Rights Reserved. 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. Gym access not required. Jan 2017 - Mar 20173 months. You need to give your body a chance to heal and make the muscle repairs that it needs. Click here to learn about our review process and affiliate structure. 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. The Complete Guide to Duathlon Training for Beginners. Mountain Bike: This is designed to be used for off-road cycling and challenging terrain. I just thought I'd let you know that using your schedule, I managed to qualify for the World Duathlon Champs in Canada in Aug. To say I was pleased would be an understatement! Running Sessions vary from 30min - 50min. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. 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. . 5x5' at LT w/3' recovery. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. NOTES: Your best bet for clothing is a triathlon (or tri) suit. I have many runners who use an 8/2 method. Try to run race pace for at least 10-12 minutes. I have gained valuable experience over the years competing both locally and internationally. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. I had a great race, read moreThank you Phil! 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. CD = Cool down. After the race get a 10' cool down. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. Finally, leave your bike in low gear for an easy start on the second leg. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! 2. Enter your email to receive our weekly newsletter! This beginner-friendly training plan is grounded in the principle of consistency. You can unsubscribe at any time. Duathlon Training plans. I have completed four races with three wins and one 2nd! As a runner, you know the importance of pacing yourself well at the beginning of a race. In this article, we cover what you need to know to prepare for your first duathlon. The race has officially started! This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. The longer plans start easier and progress more gradually. 15' wu. A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Masters triathlon win win ! . You know Duathlon!!! We work closely with university partners to offer affordable, quality . Duathlon is an individual sport, and riding behind someone to make it easier for yourself isnt just poor sportsmanship its a rules violation that can incur time penalties. (8 sessions in total per week). MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Phil is my first port of call for a plan and the person I would recommend first to others. It will be harder and take more energy with the first two, but they are legal for the race. 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. After you are settled in, use the bike portion to fuel and hydrate. In mutlisport races, though, drafting is almost always illegal. There are a few standardized duathlon distances. You can run continuously for 30-45 minutes. Practice your transitions during your brick workouts, too. Pat yourself on the back and celebrate with your family and friends that came to watch you. The more you enjoy it, the longer youll stick with it. 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. This greatly increases the power you put into the pedals. beginner duathlon training plan getting started Goal of this plan. I am feeling great. READ Mumbles Duathlon - UPDATED 2021 - Distances, Photos & More Once you have spent 6-8 weeks on this phase you can start to look to include some threshold work into your plan. Choose your 4-40 week training plan With 300+ expertly-crafted plans in beginner, intermediate or advanced, we have a plan to suit you. Then ride a 30 minute time trial all out, race effort. These 12-week duathlon training plans are aimed at either getting round, or racing harder. You dont need any of this gear, but it could make your race and training that much more comfortable. Duathlon Training Plan Tips And Tricks To Improve Duathlon Training Plan Feature Requests Forrest_Kieser (Forrest Kieser (Team ZF)) January 17, 2019, 3:43am #1 Zwift has cycling. Sprint Duathlon Training Plan 06 Weeks (2.5 hrs/wk - 16 hrs) Heart Rate Base $ 45.00. 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! 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. All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. After wu, do 4x20" fast with a full recovery between each. Typically, it will be two seasons. Thank you so much for a great training plan. Here are a couple tips that youll want to keep in mind. This can be run on track the or measured course, BT: Long warm-up of at least 15-20 minutes. I can highly recommend Phils training plans . Very happy! There are different duathlon distances depending on the specific race, the area/course, and the race organizer. You must dismount in the proper area and walk it to the transition area. 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. General Adaptation Phase. And a helmet is a must-have for safety. You are not allowed to ride your bike out of the transition area. Wahoo SYSTM Adds Duathlon Training Plans - SMART Bike Trainers Stretch when done and add in Core 1, 2 or 3. That's a lot of training for a sprint I think this How much training volume does it take to maintain ~3w/kg? This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. The Superstars was a televised sporting event featuring ten top athletes from ten different sports competing in events that were not their own. 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. Its especially important for a duathlon. Come on guys it can't be that hard to create a training plan that has both incorporated! Training. 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. Then 6x2' up a hill at 65-70 RPMS. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. It's good to divide your time equally between the two disciplines. 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. Check tire pressure and set your bike in the right gear for the start of the race. 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. 5' wu. Your training should be a mix of longer steady rides, and shorter workouts with higher intensity efforts. After you finish the run, youll race to the transition area to get ready to bike. 10' wu, 10' cd. This run is easy, low Z2, focus on form. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. So, leave your tunes at home. The first step is determining how you will ap- HR on the uphills can hit low Z4. The purpose of this plan is to complete a short course duathlon. . Stretch when done and add in Core 1, 2 or 3. 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. 2023 Dotdash Media, Inc. All rights reserved. Check tire pressure and make sure handlebars, stem, skewers are all tight. Hal Higdon Interactive Training - Stay on Track for Race Day The plan is divided into 3 stages that will take you from winter base training into the racing season. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. PO Box 526 PDF EXPERIENCED ATHLETE 10-Week Long Course Duathlon Training Plan If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. Use a flat, out and back course. This should be done at a comfortable pace. 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. Subject to terms and conditions. Tampa/St. At 64 im racing as I did in my 40s . Multisport is more than swim, bike, run - teamusa.org Duathlon Training Plan - Predator Triathlon Club Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. If youre planning to compete in more duathlon or triathlon events, its definitely worth buying this kit. Good Luck in your Intermediate Distance Duathlon!Train Smart,Mike Ricciwww.D3Multisport.comUSAT Level II CoachUSAC Expert Coach. If its a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). 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. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site 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. Again, as you switch from biking to running, there will be a particular area to dismount. 2023 Beginner Triathlete. URS Corporation, An AECOM Company. A pacing only workout - no concern for speed. Duathlon Training Plan - Duathlon Training Schedule For Beginners Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. Zwift Training Plans | Zwift 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. 12-Week Sub-Two-Hour Half Marathon Training Plan | Coach - coachmaguk Tick off your sessions and keep motivated with plans that fit around your lifestyle. My program is amazing and I am improving all the time. Learn more below. *on average athletes use their plantwice (our plans can be activated multiple times for free), ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. 10' wu, 10' cd. Aim to cycle at least twice per week if you want to consistently improve. 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.". 10' cd. The other 15% of your training can be done at higher intensities. Do this 7x. 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. 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. Superstars (American TV program) - Wikipedia 2007 - Present16 years. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt).