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News. uch as, during the off-season, or anytime youre taking a break from racing. 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. Congratulations! Cycling for 10k or 20k in running shorts should be no big deal. Run 60' on a hilly course or treadmill. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Here are a couple tips that youll want to keep in mind. Its important to get the transition time down pat, so you should practice it. Aim to run twice per week, or more if youre experienced. However, in shorter distance duathlons, it may be the same length as the second run. Can I Do An IRONMAN On Six Months Of Training? Get exclusive advice, tips, and news so you can run at your best. 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. Plan for your event in the TrainingPeaks calendar. A pacing only workout - no concern for speed. It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Youll just expend a bit more energy (but youve got it in you)! Apply. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Brage's first tip is not to get carried away by the sometimes-intimidating world of expensive duathlon kit. Remember even the super fit and experienced should build up slowly. This 12 week sprint triathlon training plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15-minute swim (with breaks as needed), a 30-minute bike, and a 30-minute run/walk. Congratulations! For the Sunday brick workouts, you want to immediately switch from one discipline to another. The duration of your runs and rides will depend on your current fitness level and the type of duathlon youre training for. 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. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Triathlon News. 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! MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. 10' wu. - 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 . 15' wu. Its generally better to follow a pre-planned workout, rather than just riding along aimlessly. Loving the program. $107.10 USD for the first year, billed yearly. You can either cycle outdoors in good weather, or indoors using a static trainer. You can run continuously for 30-45 minutes. 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I consent to have the information submitted being stored on your server and displayed on your site. A minimum of twelve weeks of training is required before a Duathlon race. Pay attention to your race numbers to know where to rack your bike and put other stuff. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. Read our latest articles, Leaving a gift to the BHF in your Will will help fund groundbreaking research into cures and treatments for heart and circulatory diseases. This was the third plan that I have purchased from Phil. . The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. This program is provided in 3 parts. These funds allow us to keep the site up and continue to write great articles. You can unsubscribe at any time. It is the last leg, so give it everything you have! If youre thinking about doing your first duathlon, you might feel a little nervous about the logistics. Its important to know them and keep them in mind. Take off your helmet once your bike is racked, and change back into your running shoes. 10' cd. Its ok if you have to use the run/walk method for the running (more on that below). Then change into cycling shoes if youre using them and walk your bike out of the transition area. This plan is designed to get you in great shape for a Sprint Distance Duathlon. 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 >. WU: 10' then 12x400 at 10k race pace. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. June 2nd, 2020 - after you get done with all 3 months of this training plan you should be fitter slimmer and ready to start a specific triathlon training program such as a sprint program strength training is not included in this plan yet see the article for details 12 3 7 6 7 free winter cycling with power sprint triathlon training plans . Thank you Phil! If you are struggling to run the entire time during any run workout, its completely OK to include walking breaks as needed. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. It's important to listen to your body and find a good balance between training, rest, work and play. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. However, some races are draft-legal, so make sure you know the rules of your race before race day. 5 days ago Web Specific Training Tips For Duathlons Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. Very happy! 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. Dulmen, Germany. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. 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). Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. Do not get on it until you reach that area. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. The Base Phase will last for 12 weeks. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. Be sure to get off your bike here you do not want to ride into transition. Choose your 4-40 week training plan With 300+ expertly-crafted plans in beginner, intermediate or advanced, we have a plan to suit you. These typically involve a 5km run, a 15km cycle and a 2.5km run. Phil's FREE Duathlon Strength and Conditioning 12-Week Plan (for . I would recommend you to anyone. Brands. Visit our eBay shop, If youre having a clear out this new year, donate your unwanted clothes, furniture and homeware to a BHF charity shop near you. Each cycle will be composed of 3 weeks of building followed by a 1-week recov-ery. 5' cd. 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. Its similar to triathlon in that there are three legs of the event. It is doubled to a 40-week training plan. Check tire pressure and set your bike in the right gear for the start of the race. Stretching and Foam Rolling Videos are also included to optimise recovery. Whenever you are holding onto your bike, you need to have your helmet on. Race day has finally arrived. Track your performance with robust data tracking and detailed graphs. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. I have represented South Africa in Triathlon, Duathlon and Biathle. Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. You can complete the race with a hybrid bike, a mountain bike, a road bike, or a triathlon bike. iCal Calendar. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. Youll feel amazing when you cross the finish line. Rest and recovery is just as important as training. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Try to run race pace for at least 25-35 minutes. For free. It's supposed too! 2. I can highly recommend Phils training plans . Just remember to start off easy, follow the rules especially during the biking section (like no drafting), and finish strong! You can start our Off-Season (Fitness Maintenance) plans anytime you like. Many indoor trainers enable you to use cycling software like Zwift, which makes it more fun. 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. Just like triathlon distances, the variety of duathlon distances make it a great race for beginners, advanced athletes, and anyone in between. 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. We review training, gear you'll need, plus getting ready on race day. Home Strength Sessions are 45min, and include videos of the exercises. If its a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). Sprint Triathlon Training Plan 12 Weeks (3 hrs/wk - 38 hours) HR - ekeller@bodyfeed.com $ 65.00; About. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans 15' wu. 8-week duathlon training plan the workout (with strength training lift sessions) If you currently lift in the gym I recommend continuing to do so until 2 weeks prior to the race. Responsible for the assisting the Program Manager with the initial planning of a new APS site. In full transparency, we may collect a small commission (at no cost to you!) Get the Perfect Duathlon Training Plan For Your Skill Level. Simple to understand but comprehensive in execution. 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. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). 10' cool down. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. Hi Phil, Just wanted to say great job on your training plan. 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.". If its your first ever duathlon, we recommend starting off with a sprint distance event. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. It will be harder and take more energy with the first two, but they are legal for the race. Jan. 4/27/2009 12:49:15 AM . After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. less -3 years ago, Phil is my first port of call for a plan and the person I would recommend first to others. There are normally two 40-minute strength and conditioning sessions per week with our duathlon plans. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. less -3 years ago, Hello, A huge thank you! This is a very hard effort. Also record distance covered or average speed. 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Edinburgh Duathlon held in East . Phil is my first port of call for a plan and the person I would recommend first to others. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit read moreTHANK YOU!.. 10' CD. 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). 10' cd. It tries to give you the best of all worlds. 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. (845) 859-9206. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Bike-Intervals 20min (8-10) + Bike-WF 20min (6) . WU: 10' then 4x400 at 10k race pace. You should also note your current fitness levels and how many times you have done this event before. is good or the spirnt/olympic plans on TR. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. Youll want high-quality sneakers to help with your best running form and stride. Jan less -3 years ago, Thank you Phil! Stretch when done and add in Core 1, 2 or 3. These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. The plan is divided into 3 stages that will take you from winter base training into the racing season. I trained with your Intermediate plan for Marathon and managed to better my time Hello, A huge thank you! Weight Training and Core StrengthThe program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. Build up slowly and don't over do it! 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. In this training article, I will share you a sample 4-week training plan that will help you prepare for a duathlon event in one month.