Keep HR in Zone 1-2. RI: 1'. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Tampa/St. Plan Overview The training plan breaks down the 10-week training schedule into the following periods (note: time 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. After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Take the first 5 miles out easy, and ease into the ride. Your plan kept me motivated and helped me improve my results. Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. The plan is divided into 3 stages that will take you from winter base training into the racing season. Check tire pressure and set your bike in the right gear for the start of the race. Even in cycling, a team sport where drafting is standard operating procedure, doing too much of it can be seen as poor sportsmanship. 15' wu. Dont overdo it on the first run leg; go easy as you get used to the race and get your body warmed up. Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. RI: 1'. Plus, get free email support along the way! If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . Edinburgh Duathlon held in East . Frequency: 2-3 times per week. less -3 years ago, Hello, A huge thank you! Not for the newbies out there, these training schedules are designed for the super experienced. Just like triathlon distances, the variety of duathlon distances make it a great race for beginners, advanced athletes, and anyone in between. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down. 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. The workouts in this plan fit a framework of 5-8 hours per week. Its especially important for a duathlon. Simple to understand but comprehensive in execution. The plans include: Daily workouts for 10-12 weeks Soft surfaces are generally better than hard ones for reducing injury rates. Feel strong and confident. 2023 Beginner Triathlete. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. 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. With the right training, you will get used to the feeling, no matter how hard you push it in the bike leg. Brands. WU: 10' then 6x400 at 10k race pace. 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. I have completed four races with three wins and one 2nd! 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!) Advanced Standard Duathlon Plans Middle Distance Duathlon Plans 6x5' at LT w/1' recovery. 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. 10' cd. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. Similarly, you cant ride back into the transition area. If its your first duathlon, you dont have to buy a fancy new bike. Get feedback, stay on top of your training and perform at your best. Youll also probably have eyes on other athletes and be able to follow them too. Loving the program. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Calendar. We suggest you only do strength work in addition to at least two runs and two cycles per week. Target time: sub-2hr. 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 >. less -3 years ago, Go for it, you will not be disappointed. 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. For T1, youll run into the designated section of the transition area and head to your bike. Sprint Duathlon Distance: 5km run, 20km bike, 2.5km run Standard Duathlon Distance: 10km run, 40km bike, 5km run Middle Distance Duathlon: 10km run, 60km bike, 10km run You should be able to bike at least 90 minutes and be able to run at least 45 minutes. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. 8x1 minute sprint, with 2' recovery. Rest and recovery is just as important as training. Strides are quick bursts that are as fast as 5k pace. Once off your bike, walk it into the transition area and re-rack it in the correct spot. It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. I also bought your Ultra marathon plan and can't wait to start it soon. It's good to divide your time equally between the two disciplines. 10' wu, 10' cd. Later in your training cycle, you need to start incorporating the all-important brick workout. My program is amazing and I am improving all the time. And a helmet is a must-have for safety. 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. Duathlon Training Plan Feature Requests Forrest_Kieser (Forrest Kieser (Team ZF)) January 17, 2019, 3:43am #1 Zwift has cycling. Just remember to start off easy, follow the rules especially during the biking section (like no drafting), and finish strong! Nutrition, Hydration and Accessories for . If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. 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). Plan 3: Detailed Plan Intro . In the mixed relay, teams of four (two women, two men), combine to race, with each member completing a super-sprint . Eating on a bike is far easier than trying to fuel during a run. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. Can I Do An IRONMAN On Six Months Of Training? Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. Duathlon Registration (Individual) 2-3 person Triathlon Team - Shirt size guaranteed through August 18. There are different duathlon distances depending on the specific race, the area/course, and the race organizer. After 10' you should be at race pace - remember to hydrate and run even paced. WHAT'S IN THE PLANS The duathlon training plans include the following distances: Sprint (5km run , 20km bike, 2.5km run) Standard/Olympic Distance (10km run, 40km bike, 5km run) USAT Long Distance (2 mile run, 56 mile bike, 13.1 mile run) Running Sessions vary from 30min - 50min. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. This is the last leg, so give it everything you have! Practice racking and unracking your bike, if possible. Its generally better to follow a pre-planned workout, rather than just riding along aimlessly. I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! Ride #2: Push the uphills and recover on the downhills. You should aim to train twice per week for each discipline, or more. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. Jan less -3 years ago, Thank you Phil! This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. 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. Try to run race pace for at least 10-12 minutes. Duathlon Training plans. Brick workouts include training from two disciplines. Its important to get the transition time down pat, so you should practice it. 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. Again, these workouts include both running and biking to get prepared for race day. You can start our Off-Season (Fitness Maintenance) plans anytime you like. All rights reserved. $89.25. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. For your harder days, you should follow pre-planned workouts, so youre more likely to complete a quality session. So our goal here is to get you from a minimal fitness level to crossing the finish line. $89.25/yr for the first year. Our online training plans include speed sessions, easier aerobic workouts and regular recovery periods, so you improve consistently throughout. Think of the super-sprint as the "5k" of triathlon. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. Race day has finally arrived. Remove. Do this 6x. This should be done at a comfortable pace. The 2023 Nutri-Grain IRONMAN New Zealand takes place on Saturday March 4 2023, with the 3.8km swim in the fresh waters of Lake Taup a one-lap clockwise loop followed by a bike course which is described as "rolling", the two circuits each featuring two steady climbs. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. 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. 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. Triathlon News. Gym access not required. Don't forget to plan your duathlon race day in [] Verywell Fit articles are reviewed by nutrition and exercise professionals. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Duathlon is a multisport event for athletes of all abilities. Heart-Rate training This plan uses heart-rate training zones for intensity specific training. The race has officially started! $119.00. Supersapiens is the. Thank you Phil! Phil is my first port of call for a plan and the person I would recommend first to others. However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Subject to terms and conditions. 5x5' at LT w/3' recovery. Stretch when done and add in Core 1, 2 or 3. Then change into cycling shoes if youre using them and walk your bike out of the transition area. While this is likely not your first inclination, youll want to practice the sport that youre less comfortable with. 6' hard (at LT), 2' easy (zone 2). Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the . Unlike triathlon, though, only two disciplines are involved. Add Premium. 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. 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. In other words, the first run replaces the swimming slot for a triathlon. With 300+expertly-craftedplans in beginner, intermediate or advanced, we have a plan to suit you. WU: 10' then 4x400 at 10k race pace. 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. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. And a new overall PB by six minutes, yay!!!". 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. In this article, we cover what you need to know to prepare for your first duathlon. Thank you Phil! There is no way that this cannot be done with what Zwift already has in place. 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.". 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 not already USAT annual members, each person MUST purchase a USAT 1-day pass on Step 2 for $15. As a new athlete, your goal is to get from a base aerobic fitness level to the level needed to cross the finish line. May 17, 2017 Meredith Atwood News. . As with running, there is certain clothing and gear that you need to have in order to be successful. - I'm in top form and looking forward to my A race of IM Vichy later this year! . Use a flat, out and back course. However, some races are draft-legal, so make sure you know the rules of your race before race day. An optional fourth easy run is provided throughout the weeks for those who can give an extra hour per week. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. The maximum volume is around 7.5 hours toward the middle the 12 weeks and most of the weeks are around 5-7 hours with some lower volumes thrown in there in the beginning and toward your race at the end. But, Looking to take on an IRONMAN 140.6? I am looking forward to coaching you in this process and I am confident that if you follow the program I've outlined, use it as a blueprint for success and train with focus, dedication and a sense of purpose, you'll achieve great results! Congratulations! Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. Hal Higdon has trained millions of runners through his 50+ training plans for marathons, half-marathons, 5Ks, and more. In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. Simple to understand but comprehensive in execution. Note that you can still work in other, smaller races during your plan too! The 4 week duathlon training plan here is based on the intermediate triathlete who has a foundation of training hours in the bank. You still have a bike ride and another run to do, so dont push too hard in this section. Beginners may need multiple rest days per week. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Everyone should be following them! 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. 10 June 2016. . Typically, it will be two seasons. Race pace: 9min 10sec/mile. (8 sessions in total per week). Exit the transition area in the designated direction, and power through your last run of the event! 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. For a beginner who has some recent background in fitness or sport, give yourself 8 to 12 weeks to get fit and ready for a sprint duathlon. These fast-tying laces are essential if youre going to wear cycling shoes because you want to make it easy to get your running shoes back on. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. For safety reasons, you will not be allowed to participate if you do not have a helmet. "All you need is a bike, helmet, water bottle and running . 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. Rest and recovery is just as important as training. These 12-week duathlon training plans are aimed at either getting round, or racing harder. Run #2 is after Bike #2. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Off the bike, start out easy - get your bearings and pick up the pace gradually. Its important to know them and keep them in mind. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. You ride close behind another rider, or tucked into a pack, to greatly reduce the energy spent moving air out of the way. Verywell Fit's content is for informational and educational purposes only. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. 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. 10x1' sprints - start standing and then sit, with 2' recovery. 10' cd. Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions. 15' wu. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. Mountain Bike: This is designed to be used for off-road cycling and challenging terrain. If you're new to a duathlon, plan to train for 12 weeks. Youll need a bike to do the cycling leg. Push the uphills and recover on the downhills. Phil is my first port of call for a plan and the person I would recommend first to others. 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. These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. less -3 years ago, Phil is my first port of call for a plan and the person I would recommend first to others. Okehampton, Devon. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. I have many runners who use an 8/2 method. 15-20 minutes) within the total time. The last thing you want is to be stressed at the start line. Virtually all serious cyclists ride with clipless pedals and stiff cycling-specific shoes. 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. Choose your 4-40 week training plan With 300+ expertly-crafted plans in beginner, intermediate or advanced, we have a plan to suit you. You dont need any of this gear, but it could make your race and training that much more comfortable. 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. If you want, you can then adjust the plan length to start it on a different day. While you may see elite athletes cruising by on expensive bikes, you do not need any type of specialized bike to do your first duathlon. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. 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. Race rules for listening to music can vary when youre running, but its often not allowed. Content is reviewed before publication and upon substantial updates. Zwift has running. Hi Phil, Just wanted to say great job on your training plan. 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. I can highly recommend Phils training plans . I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Will look into a longer plan for next year. My program is amazing and I am improving all the time. Nudity in the transition area isnt allowed, so you shouldnt be trying to change clothes. Unsubscribe any time. HR on the uphills can hit low Z4. Warm up for at least 10' before the first stride. It is doubled to a 40-week training plan. Keep HR in Zone 1-2 otherwise. The Lite version takes you through 12 weeks of workouts to get you in shape for the big day. . I have gained valuable experience over the years competing both locally and internationally. Exeperienced cyclists know that the best way to conserve energy during a ride or race is to draft. Our experienced cardiac nurses are here to help answer your questions or concerns. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. The first thing you should do is put your helmet on so you dont forget it. 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. The Base Phase will take you through three 4-week cycles. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. This is an advanced version of our 10 week duathlon training plan for those that are missing racing and the focus training it gives you. Blue Dot Media Safety Training. As the name implies, a duathlon is two events rather than the three events of a triathlon. 2. I coach many local and national champions. Be sure to consult your doctor prior to beginning any new exercise program. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. 5' cd. We hope that you love our articles and find them useful and informative! However, in shorter distance duathlons, it may be the same length as the second run. We raise money to research cures and treatments for the worlds biggest killers. A pacing only workout - no concern for speed. 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. This was the third plan that I have purchased from Phil. 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. 10' cool down. Run #2 is after Bike. $105.00 Earlybird (through 2/28 at 11:59 PM EST) $115.00 Registration (through 4/30 at 11:59 PM EST) Google Calendar. Typically, it will be two seasons. This is a very hard effort. Masters triathlon win win ! Its not designed as much for a triathlon/duathlon and speed. You can either cycle outdoors in good weather, or indoors using a static trainer. . 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. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. These funds allow us to keep the site up and continue to write great articles. These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. I have been on a training plan for the last year read moreI can highly recommend Phils training plans . They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. Cycling for 10k or 20k in running shorts should be no big deal. A pacing only workout - no concern for speed. Think about form and running pretty. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. You must dismount in the proper area and walk it to the transition area. After you are settled in, use the bike portion to fuel and hydrate. You did it! This helps you get used to the heavy-legs feeling and is also a time efficient way to train. It's supposed too! I am feeling great. Explore our research, Our vision is a world free from the fear of heart and circulatory diseases. This was the third plan that I have purchased from Phil. A pacing only workout - no concern for speed. Preview your flexible training plan from 4-48 weeks now. If youre planning to run a lot of duathlons/triathlons, its worth investing in a pair. This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE). Youll likely want to start doing run-to-bike brick workouts, and then do bike-to-run. For Black Friday, we are also giving a bonus $20 off any new annual subscription! Get the Perfect Duathlon Training Plan For Your Skill Level. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Repetitions: 15-25. 25% off your annual subscription. I trained with your Intermediate plan for Marathon and managed to better my time Hello, A huge thank you! I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! Enter your email to receive our weekly newsletter! Once your helmet is on, you can switch into cycling shoes if youre using them. This is a best practice to make sure you dont accidentally forget it and have to go back, wasting time. 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. 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. A flexible calendar, targeted training zones, trackable progress and so much more on any device. This 10-week plan puts together all the fundamentals of a structured training plan. That's a lot of training for a sprint I think this How much training volume does it take to maintain ~3w/kg? Have recently started doing duathlons in order to mix up some of my training for TT's and because the TT season in the UK is too short (only runs from March to September) whereas duathlons run all year.