During training, you will learn very quickly how your legs react to getting off the bike and starting a run. Go right into the run brick. Loving the program. Phil is my first port of call for a plan and the person I would recommend first to others. Distances vary depending on the location and race organizer. 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. . less -3 years ago, THANK YOU!.. We raise money to research cures and treatments for the worlds biggest killers. 1. 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. Triathlon News. . Do this 6x. You need to give your body a chance to heal and make the muscle repairs that it needs. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. You can unsubscribe at any time. Low intensity training boosts your fitness, and is kind on your body too, meaning youre less likely to get injured. Very happy! Petersburg, Florida Area. 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. Unsubscribe any time. 15' wu. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. Run #2 is after Bike #2. Run on a flat course or treadmill. Preview your flexible training plan from 4-48 weeks now. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. THANK YOU!.. Build up slowly and don't over do it! Set up a fake transition area and practice switching from run to bike and then from bike to run. 10' wu, 10' cd. HR on the uphills can hit low Z4. You're going to want to run at least 2 hours a week even for a sprint du, so that would put you at a MINIMUM 12 hours per week following that ratio. As soon as you reach your bike, put your helmet on first. The Base Phase will last for 12 weeks. Hello, A huge thank you! A flexible calendar, targeted training zones, trackable progress and so much more on any device. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Bike-Intervals 20min (8-10) + Bike-WF 20min (6) . PO Box 526 Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans Apply. A typical event might look something like this: Sometimes, though, both run legs are equal distances. As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Plan for your event in the TrainingPeaks calendar. Sprint Triathlon Training Plan 12 Weeks (3 hrs/wk - 38 hours) HR - ekeller@bodyfeed.com $ 65.00; About. 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. The purpose of this plan is to complete a short course duathlon. Simple to understand but comprehensive in execution. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. It is a great sport to start if you want to challenge yourself and are curious about endurance sports. Web links also very helpful for the old amateur. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. less -3 years ago, Go for it, you will not be disappointed. In the mixed relay, teams of four (two women, two men), combine to race, with each member completing a super-sprint . 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. $119.00. Do this 7x. Your home for keeping your feet happy and pain-free! 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. Employed as a maintenance planner, responsible for the storage and maintenance planning for a fleet of more than 1000 US Army vehicles in long term storage. I have had marathoners use this method that run in the 3:00 range for 26.2 miles, so dont feel like you are less of a runner if you use this method. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. Web links also very helpful for the old amateur. Menu. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. Please read our advice and disclaimerhere. Add Premium. Good Luck in your Intermediate Distance Duathlon!Train Smart,Mike Ricciwww.D3Multisport.comUSAT Level II CoachUSAC Expert Coach. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Thank you, {{form.email}}, for signing up. CD = Cool down. Check tire pressure and make sure handlebars, stem, skewers are all tight. Everyone should be following them! 10' cool down. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. Ride #1 is 60' ride on a hilly course. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. 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!) If you want, you can then adjust the plan length to start it on a different day. 10' cool down. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. This should be done at a comfortable pace. Intermediate Standard Distance Duathlon plans Training plans for athletes training between 9 and 13 hours per week. Pay attention to your race numbers to know where to rack your bike and put other stuff. Some races dont allow exposed torsos, meaning that males cant run with their shirts off if they get hot and women cant run in sports bras. The Superstars was a televised sporting event featuring ten top athletes from ten different sports competing in events that were not their own. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Cycling fitness is much different than running fitness, and race day is not the time to discover this very important distinction. Practice your transitions during your brick workouts, too. Practice racking and unracking your bike, if possible. 10' wu, 10' cd. 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 >. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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 . 4/27/2009 12:49:15 AM . I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. The first step is determining how you will ap- Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. The ultimate 12 week triathlon training programme A A Hoeft Triathlon Training Schedule Training Plan Running On Treadmill Running Workouts Duathlon Training For the Oct. 26th race! The Complete Guide to Duathlon Training for Beginners. Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. You can either cycle outdoors in good weather, or indoors using a static trainer. Learn more below. After wu, do 4x20" fast with a full recovery between each. 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. This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE). 1. The program should be fairly balanced between core and strength training. Once you exit the transition, youll find a designated area to mount your bike. Duathlons are the same way in that there are really 5-6 components, depending on how you look at it: This is the time to set your stuff in the transition area. 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. 10' wu. 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. $105.00 Earlybird (through 2/28 at 11:59 PM EST) $115.00 Registration (through 4/30 at 11:59 PM EST) Google Calendar. These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. Heart-Rate training This plan uses heart-rate training zones for intensity specific training. Well tell you everything that you need to know about training for and competing in your first duathlon. danieljcrossley October 12, 2018, 7:58am #1. Here are a couple tips that youll want to keep in mind. We cant thank everyone enoughfor all your support! My program is amazing and I am improving all the time. In full transparency, we may collect a small commission (at no cost to you!) Youll just expend a bit more energy (but youve got it in you)! "All you need is a bike, helmet, water bottle and running . Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. Think about form and running pretty. You dont need any of this gear, but it could make your race and training that much more comfortable. Home Strength Sessions are 45min, and include videos of the exercises. Explore our research, Our vision is a world free from the fear of heart and circulatory diseases. Warm up for at least 10' before the first stride. Beginners may need multiple rest days per week. It is the last leg, so give it everything you have! Nutrition, Hydration and Accessories for . Our 10-week duathlon training plan is designed for the beginner duathlete that wants to prepare properly for their first event. For your harder days, you should follow pre-planned workouts, so youre more likely to complete a quality session. Each cycle will be composed of 3 weeks of building followed by a 1-week recov-ery. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. Your body needs to be given time to adjust so dont do too much too soon. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021. If you are wearing flexible-soled running shoes and riding with platform pedals, you will only be able to push down, and the flex in your shoes will rob you of pedaling power. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. By Chrissy Carroll, RD, MPH After 10' you should be at race pace - remember to hydrate and run even paced. I have been on a training plan for the last year read moreI can highly recommend Phils training plans . Be sure to get off your bike here you do not want to ride into transition. It will be harder and take more energy with the first two, but they are legal for the race. If you are struggling to run the entire time during any run workout, its completely OK to include walking breaks as needed. We review training, gear you'll need, plus getting ready on race day. 5x5' at LT w/3' recovery. Do not get on it until you reach that area. Typically, it will be two seasons. 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. We hope that you love our articles and find them useful and informative! So thanks Phil , I'm looking forward to my next race ! This is likely biking if youre reading this article on a running blog. Exit the transition area in the designated direction, and power through your last run of the event! It's possible that for the lucky few who have completed their first duathlon or triathlon in a brilliant time and felt like they could push themselves harder; these training schedules may also be suitable. For free. You must have three items in order to compete in the race: running shoes, a bike, and a helmet. You can obviously push a little bit harder in this section because you have one run down, but dont overdo it because that last run could be killer. At 64 im racing as I did in my 40s . The rigid shoes then become the platform you are pushing down on, rather than the pedal itself. Ride on a flat course. 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. 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. Similarly, you cant ride back into the transition area. A minimum of twelve weeks of training is required before a Duathlon race. Running and cycling are completed in three stages: run-bike-run. So our goal here is to get you from a minimal fitness level to crossing the finish line. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Nudity in the transition area isnt allowed, so you shouldnt be trying to change clothes. Once off your bike, walk it into the transition area and re-rack it in the correct spot. 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). - 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. While you might feel super comfortable about . I have gained valuable experience over the years competing both locally and internationally. I am currently a senior product manager at Lendi which is Australia's leading online home loan platform.<br><br>Financial services, integration, cloud and Agile product<br><br> I have over 15 years . triathlon with this 12-week swimming, cycling and running plan. 10' cd. Plan schedule. You did it! 10' cd. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. 2023 Dotdash Media, Inc. All rights reserved. Keep things simple. You ride close behind another rider, or tucked into a pack, to greatly reduce the energy spent moving air out of the way. We work closely with university partners to offer affordable, quality . Jan. Zwift has running. 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. And a new overall PB by six minutes, yay!!!". Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. - I'm in top form and looking forward to my A race of IM Vichy later this year! Its not designed as much for a triathlon/duathlon and speed. 10 minutes into the time trial punch the lap button on yo. Youll want high-quality sneakers to help with your best running form and stride. This plan is designed to get you in great shape for a Sprint Distance Duathlon. The race has officially started! This plan is for you if. A pacing only workout - no concern for speed. The consistency of biking and running regularly is far more important than the speed at which youre moving. In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. This can also be done on the trainer. The more you enjoy it, the longer youll stick with it. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. Race rules for listening to music can vary when youre running, but its often not allowed. Youll likely want to start doing run-to-bike brick workouts, and then do bike-to-run. 10' cd. I also bought your Ultra marathon plan and can't wait to start it soon. Then unrack your bike and walk it (not ride it) out of transition. May 17, 2017 Meredith Atwood Get the Perfect Duathlon Training Plan For Your Skill Level. Thank you so much for a great training plan. 8x1 minute sprint, with 2' recovery. This is unwise. Will look into a longer plan for next year. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. Verywell Fit's content is for informational and educational purposes only. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. Phone lines are open Mon - Fri 9am - 5pm, Catecholaminergic polymorphic ventricular tachycardia, Implantable cardioverter defibrillator (ICD), TAVI (Transcatheter aortic valve implantation), Volunteer and power our lifesaving research, Cross Party Group Inquiry into Atrial Fibrillation in Scotland, Cross Party Group Inquiry into High Blood Pressure in Scotland, Book a free furniture and electrical goods collection, Donate safely to our clothing and book shops, Donate safely using our house clearance service, Operating a safe delivery service for our home stores, We work with patients and the public for better health and care, We fund research to save and improve lives, CureHeart a future cure for inherited heart muscle diseases, Research Excellence and Accelerator Awards, Turning back the tide on heart and circulatory diseases, Intermediate ten-week duathlon training plan, Intermediate ten-week triathlon training plan, Advanced ten-week triathlon training plan, Triathlon and duathlon training schedules. This has a bearing on the difficulty level you choose. Duathlon workout plans can be found everywhere online but you should always make sure you're getting them from a reputable source. This run is easy, low Z2, focus on form. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. WU: 10' then 4x400 at 10k race pace. 5' wu. To download Weeks 13-18 for FREE, Click Here! Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. The Wired Runner is a participant in the Amazon Services LLC Associates Program. If its your first ever duathlon, we recommend starting off with a sprint distance event. 15-20 minutes) within the total time. I have completed four races with three wins and one 2nd! 15' cd. Keep HR in Zone 1-2 otherwise. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. AFTER the bike: start out easy - get your bearings and pick up the pace gradually. HR on the uphills can hit low Z4. If its a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). . - after read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Duathlon Registration (Individual) 2-3 person Triathlon Team - Shirt size guaranteed through August 18. A two week taper in the training plan insures that you are fresh and fast on race day. If you can complete the bike workouts, but you are a weak runner and you need to use a walk/run plan that is perfectly ok. Youll feel amazing when you cross the finish line. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. 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. As with running, rest days are important. Running Sessions vary from 30min - 50min. 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. Our experienced cardiac nurses are here to help answer your questions or concerns. Your training should be a mix of longer steady rides, and shorter workouts with higher intensity efforts. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . The plan is divided into 3 stages that will take you from winter base training into the racing season. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. 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. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Its ok if you have to use the run/walk method for the running (more on that below). You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. Elite; Age Group; Paratriathlon; Events; Events. 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'. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? . There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. This plan was based upon a 20-week training schedule. The World Triathlon 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. Start time and tracking. 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. Edinburgh Duathlon held in East . Join our community below! You can complete the race with a hybrid bike, a mountain bike, a road bike, or a triathlon bike. In other words, the first run replaces the swimming slot for a triathlon. 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. However, in shorter distance duathlons, it may be the same length as the second run. The longer plans start easier and progress more gradually. Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. Exeperienced cyclists know that the best way to conserve energy during a ride or race is to draft. 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! I trained with your Intermediate plan for Marathon and managed to better my time Hello, A huge thank you! When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. *on average athletes use their plantwice (our plans can be activated multiple times for free), ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. between circuits. For the Sunday brick workouts, you want to immediately switch from one discipline to another. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. 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. For a warm-up, you should plan to run instead of bike to avoid pre-race bike malfunctions. 15' wu. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. Repetitions: 15-25. Bodyfeed Add to cart; Sprint Triathlon Training Plan 12 Weeks (3 hrs/wk - 38 hours) HR - ekeller@bodyfeed.com $ 65.00. 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. If youre new to a duathlon, plan to train for 12 weeks. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Between the reps in the main set, rest for about 10-15 seconds. You can run continuously for 30-45 minutes. Also record distance covered or average speed. Youll also probably have eyes on other athletes and be able to follow them too. If youre competing in a duathlon in the US, youll be riding on the right side of the road and passing on the left. Target time: sub-2hr. Brick workouts include training from two disciplines. It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Its important to get the transition time down pat, so you should practice it. Feel strong and confident. I coach many local and national champions.