This is unwise. Brands. So, leave your tunes at home. 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. The first thing you should do is put your helmet on so you dont forget it. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. Frequency: 2-3 times per week. URS Corporation, An AECOM Company. A pacing only workout - no concern for speed. Dec 2018 - Present4 years 4 months. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. Then unrack your bike and walk it (not ride it) out of transition. However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline. This can also be done on the trainer. 8x1 minute sprint, with 2' recovery. And a new overall PB by six minutes, yay!!!". If its your first ever duathlon, we recommend starting off with a sprint distance event. Youll need a bike to do the cycling leg. The last thing you want is to be stressed at the start line. Aim to run twice per week, or more if youre experienced. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. $119.00. Then join our training group on Facebook. 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 >. Get feedback, stay on top of your training and perform at your best. Please note: duathlon is quite different thing from the aquabike. Its important to get the transition time down pat, so you should practice it. Loving the program. 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! 15' wu. 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. 10' cd. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. Also record distance covered or average speed. Its not designed as much for a triathlon/duathlon and speed. Stretch when done and add in Core 1, 2 or 3. Think of the super-sprint as the "5k" of triathlon. During that time, we will slowly build up the length of your training week and the length of your long workouts. Heart-Rate training You can unsubscribe at any time. RI: 1'. If you've completed a 10K event you'll be in a strong starting position. HR on the uphills can hit low Z4. We raise money to research cures and treatments for the worlds biggest killers. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. 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. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! 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. Upload completed workouts from your favorite tracking app or device. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. 15' cd. Phil is my first port of call for a plan and the person I would recommend first to others. Learn more about us. I have many runners who use an 8/2 method. 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. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? This was the third plan that I have purchased from Phil. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. Ride easy, spin up all hlls and do not push HR over Z3. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. Hi Phil, Just wanted to say great job on your training plan. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit read moreTHANK YOU!.. A minimum of twelve weeks of training is required before a Duathlon race. 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. 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. If this is the first multisport event youre participating in, you may not want to shell out money on a tri suit just yet. It is doubled to a 40-week training plan. For a very simple beginner approach, aim to workout 4-6 days per week. $105.00 Earlybird (through 2/28 at 11:59 PM EST) $115.00 Registration (through 4/30 at 11:59 PM EST) Google Calendar. When your feet are clipped to your bike, you can put power into both your upstroke and your downstroke. If you're new to a duathlon, plan to train for 12 weeks. This can also be done on the trainer. The plans include: Daily workouts for 10-12 weeks Triathlon News. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. - 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. Think about how youd like to lay out your gear in your area. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. Run #2 is after Bike #2. Your plan kept me motivated and helped me improve my results. Remove. Preview your flexible training plan from 4-48 weeks now. The base phase is six weeks long and the build and peak phases five weeks apiece. 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. Dont overdo it on the first run leg; go easy as you get used to the race and get your body warmed up. WU includes 4x20" strides. It is a great sport to start if you want to challenge yourself and are curious about endurance sports. Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. $89.25/yr for the first year. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. For safety reasons, you will not be allowed to participate if you do not have a helmet. It can be daunting, especially the open-water swimming portion. However, its sensible to do at least some of your training outside on the bike you intend to use during your triathlon. is good or the spirnt/olympic plans on TR. The Base Phase will last for 12 weeks. Your training should be a mix of longer steady rides, and shorter workouts with higher intensity efforts. Run 15' BEFORE Bike. For very large events, wave starts help prevent congestion in the initial few minutes of the race. However, if you feel that this plan is significantly below your training abilities, its best to find a plan developed for more advanced athletes. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. Phone lines are openMon - Fri 9am-5pm, Heart Helpline - for medical enquiries:0300 330 3311 The idea was developed by Dick Button who shopped the idea to all three U.S. television networks. Tampa/St. This was the third plan that I have purchased from Phil. 10' cd. Super approachable. It will have you ready to do your best once the racing season rolls along. The longer plans start easier and progress more gradually. You can run continuously for 30-45 minutes. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Even though you might love to run, you need to have at least one full rest day a week of no training activity. Pay attention to your race numbers to know where to rack your bike and put other stuff. Supersapiens is the. Whenever you are holding onto your bike, you need to have your helmet on. 25% off your annual subscription. Explore our research, Our vision is a world free from the fear of heart and circulatory diseases. To download Weeks 19-24 for FREE, For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. All Rights Reserved. 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. No matter how experienced you are, be cautious about progressing your speed and distance, to avoid injury. Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. We have an exciting group of leaders for this event and we look forward to providing this opportunity for youth to gain confidence in riding while having fun with a group of their peers. Keep HR in Zone 1-2 otherwise. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. 5' cd. Once you start, just move those legs and find your stride! Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. 15' wu. 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 >. the5krunner - Endurance Tech, Fitness + Health Tech and getting faster In the United States, the format is frequently flipped with a shorter first run and longer second run. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. 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. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. Cool down for at least 15 minutes. You will spin 4x10 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. If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. Elite; Age Group; Paratriathlon; Events; Events. 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. I am feeling great. 10' wu, 10' cd. This is the last leg, so give it everything you have! This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. While you might want to spend lots of time training for the runs, you need to be prepared for the bike section. Very happy! Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the . Masters triathlon win win ! 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. This will help you figure out the best way to set up your area for race day and make a list of any of the gear youd like to have that day. Nudity in the transition area isnt allowed, so you shouldnt be trying to change clothes. However, some races are draft-legal, so make sure you know the rules of your race before race day. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Responsible for the assisting the Program Manager with the initial planning of a new APS site. Intermediate Standard Distance Duathlon plans Training plans for athletes training between 9 and 13 hours per week. 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. So thanks Phil , I'm looking forward to my next race ! danieljcrossley October 12, 2018, 7:58am #1. If youre planning to run a lot of duathlons/triathlons, its worth investing in a pair. Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. Our off-season plans are designed to maintain your well-earned fitness whilst recovering from your season of racing and triathlon training. Good Luck in your Intermediate Distance Duathlon!Train Smart,Mike Ricciwww.D3Multisport.comUSAT Level II CoachUSAC Expert Coach. At 64 im racing as I did in my 40s . I trained with your Intermediate plan for Marathon and managed to better my time Hello, A huge thank you! WU: 10' then 12x400 at 10k race pace. This program is provided in 3 parts. 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. The 4 week duathlon training plan here is based on the intermediate triathlete who has a foundation of training hours in the bank. less -3 years ago, Hello, A huge thank you! Phil's FREE Duathlon Strength and Conditioning 12-Week Plan (for . Web links also very helpful for the old amateur. Duathlon Training Plan