10' wu, 10' cd. It will have you ready to do your best once the racing season rolls along. less -3 years ago, Phil is my first port of call for a plan and the person I would recommend first to others. Customer services:0300 330 3322 Its not the most comfortable posture, and controlling a bike in an aero position takes practice. At 64 im racing as I did in my 40s . Even though you might love to run, you need to have at least one full rest day a week of no training activity. Phil is my first port of call for a plan and the person I would recommend first to others. 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 Lite version takes you through 12 weeks of workouts to get you in shape for the big day. Since this is a basic program and some athletes may not be able to complete the test outlined in this article above, I thought it would be best to leave out the testing in the program. This was the third plan that I have purchased from Phil. Stretch when done and add in Core 1, 2 or 3. 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. In general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. Completed workouts sync with popular apps like Garmin and Wahoo. Race rules for listening to music can vary when youre running, but its often not allowed. 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. beginner duathlon training plan getting started Goal of this plan. This is the last leg, so give it everything you have! 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. However, if youre new and arent sure about shelling out money, any clothing that will be comfortable running and biking is totally fine. Rather than instead of them. Explore our research, Our vision is a world free from the fear of heart and circulatory diseases. Similarly, you cant ride back into the transition area. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. 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. Well also give you some suggestions about nice-to-have gear too. 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. 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 a week, I will have 2 times of strength trainings, 3 to 4 times of training sessions, 1 to 2 track workouts, 1 to 2 swims, 1 long ride , 1 long run, a few times of simulations (brick workout with . Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Again, as you switch from biking to running, there will be a particular area to dismount. Your plan kept me motivated and helped me improve my results. 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. Its important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. Premium. Fitness adaptations take weeks and months to occur, rather than days. Plan 3: Detailed Plan Intro . If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. URS Corporation, An AECOM Company. 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. These are best if done on a slight downhill on a dirt path. As you get nearer race day, you should precede a few of your cycles with a run. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. . Do this 6x. Its especially important for a duathlon. Nutrition, Hydration and Accessories for . Keep HR in Zone 1-2. If you decide to do three workouts a week, do two in the sport that youre less comfortable with (for example, biking) and one in the sports that you feel more confident in (for example, running). Youve probably heard of a triathlon, the famous all-around fitness test of swimming, cycling, and running in one event. You can also purchase tri shorts if you just want the bottom half and plan to wear one of your anti-wicking running shirts. An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. The longer plans start easier and progress more gradually. So thanks Phil , I'm looking forward to my next race ! You should also note your current fitness levels and how many times you have done this event before. I can highly recommend Phils training plans . Heart-Rate training This plan uses heart-rate training zones for intensity specific training. 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! 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. A GPS running watch is great, but if youre planning to run more duathlons, consider purchasing a GPS watch with multisport. That tri race is only swimming and biking, no running. 5x5' at LT w/3' recovery. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? As you get nearer your target event, its a good idea to practice running straight after cycling. Supersapiens is the. All Events 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) A lot. Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). 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. The plan is written so that each session is easy to understand and . We suggest you only do strength work in addition to at least two runs and two cycles per week. If you dont have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. Remember to check whatequipment you will need to get started. . 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. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. Keep things simple. Cool down for at least 15 minutes. I've used a number of different plans Hi Phil, Just wanted to say great job on your training plan. Bodyfeed Add to cart; Sprint Triathlon Training Plan 12 Weeks (3 hrs/wk - 38 hours) HR - ekeller@bodyfeed.com $ 65.00. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. Feel strong and confident. Brands. 6' hard (at LT), 2' easy (zone 2). It gives you an extra layer of padding in the shorts so that its more comfortable during the bike portion. Aim to run twice per week, or more if youre experienced. 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! For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. Jan less -3 years ago, Thank you Phil! Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. 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. Learn more about us. Between the reps in the main set, rest for about 10-15 seconds. Off the bike, start out easy - get your bearings and pick up the pace gradually. TUESDAY 10 Bike 30 mins & Run 15 mins WEDNESDAY 11 Bike 60 mins THURSDAY 12 Rest day FRIDAY 13 Run 30 mins SATURDAY 14 Bike 40 mins 3 SUNDAY 15 Core/Flexibility MONDAY 16 Bike 40 mins TUESDAY 17 Run 20 mins . for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit read moreTHANK YOU!.. Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Bike-Intervals 20min (8-10) + Bike-WF 20min (6) . Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. is good or the spirnt/olympic plans on TR. 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. This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. Sets: 2 to 5 ideally, with 3 working sets. You must walk it and mount your bike in the proper 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. 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. 10 minutes into the time trial punch the lap button on yo. - after read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. Use a flat, out and back course. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. 2. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 1. This helps you get used to the heavy-legs feeling and is also a time efficient way to train. After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Once you start, just move those legs and find your stride! Duathlon Training plans. This will hurt. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. In full transparency, we may collect a small commission (at no cost to you!) After the race get a 10' cool down. 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. Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. During that time, we will slowly build up the length of your training week and the length of your long workouts. (845) 859-9206. Start time and tracking. 2023 The Wired Runner. 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. Duathlon Training Plans (6-40wks) + Top Tips. Think of the super-sprint as the "5k" of triathlon. 10' wu, 10' cd. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. 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. The first step of the plan starts with, acclimating. If its a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). For example, if the race you choose features two 3-mile runs and a 20-mile bike ride, be sure you can run for 30 minutes without a break and bike for 45 . Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. As with running, there is certain clothing and gear that you need to have in order to be successful. Stretch when done and add in Core 1, 2 or 3. So, leave your tunes at home. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. Dont mount your bike until you reach the designated area where you are allowed to do so. It is just running and biking with no swimming section. "British Age Group Champion and 3rd woman overall A new 10km PB and bike split PB. If youre competing in a duathlon in the US, youll be riding on the right side of the road and passing on the left. 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. - 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. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down. 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. Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. This is likely biking if youre reading this article on a running blog. Training Plan: "3 Run 13.1 Lite" This plan offers the same level of intensity as the 3 Run 13.1 but over a shorter time period. . Then ride a 30 minute time trial all out, race effort. Virtually all serious cyclists ride with clipless pedals and stiff cycling-specific shoes. Very happy! We cant thank everyone enoughfor all your support! It tries to give you the best of all worlds. It's important to listen to your body and find a good balance between training, rest, work and play. Race pace: 9min 10sec/mile. Get exclusive advice, tips, and news so you can run at your best. Currently, training plans are set for events coming up in 12 weeks or 16 weeks for a full distance duathlon. Brick workouts include training from two disciplines. For Black Friday, we are also giving a bonus $20 off any new annual subscription! Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Ride #2: Push the uphills and recover on the downhills. Youll just expend a bit more energy (but youve got it in you)! The program should be fairly balanced between core and strength training. less -3 years ago, Hello, A huge thank you! You can unsubscribe at any time. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Each one has been excellent in terms of read moreThis was the third plan that I have purchased from Phil. For T1, youll run into the designated section of the transition area and head to your bike. If you've completed a 10K event you'll be in a strong starting position. Ride easy, spin up all hlls and do not push HR over Z3. In the mixed relay, teams of four (two women, two men), combine to race, with each member completing a super-sprint . Nudity in the transition area isnt allowed, so you shouldnt be trying to change clothes. About me<br><br> I have over 20 years experience in Australasia and the UK evolving financial services products and solutions to help customers and stakeholders get the outcomes they seek. Keep HR in Zone 1-2 otherwise. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. 10' cool down. Remember to push yourself but avoid overexerting yourself during the first run. I had a great race, read moreThank you Phil! Then join our training group on Facebook. Strides are quick bursts that are as fast as 5k pace. *on average athletes use their plantwice (our plans can be activated multiple times for free), ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. 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. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. Sunglasses are helpful for running when its super sunny outside, but when youre cycling, they can provide an added benefit of protection from flying bugs and other debris. 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. All Rights Reserved. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down. A flexible calendar, targeted training zones, trackable progress and so much more on any device. Beginners may need multiple rest days per week. As a runner, you know the importance of pacing yourself well at the beginning of a race. The base phase is six weeks long and the build and peak phases five weeks apiece. Phil's FREE Duathlon Strength and Conditioning 12-Week Plan (for . Your plan kept me motivated and helped me improve my results. Super approachable. If youre new to a duathlon, plan to train for 12 weeks. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Run on a flat course or treadmill. PO Box 526 Phone lines are openMon - Fri 9am-5pm, Heart Helpline - for medical enquiries:0300 330 3311 This plan uses heart-rate training zones for intensity specific training. Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Advanced Standard Duathlon Plans Middle Distance Duathlon Plans There are different duathlon distances depending on the specific race, the area/course, and the race organizer. 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. Run #2 is after Bike #2. 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 >. Just make sure that it works for both biking and running (especially the bottoms). Cycling for 10k or 20k in running shorts should be no big deal. 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). 5' wu. If youre planning to run a lot of duathlons/triathlons, its worth investing in a pair. Dont ride it. However, if you feel that this plan is significantly below your training abilities, its best to find a plan developed for more advanced athletes. serious cyclists ride with clipless pedals, 14 Tips To Improve Your Triathlon Swimming, Super Sprint: 2.5k run, 10k bike, 2.5k run. They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. If youre thinking about doing your first duathlon, you might feel a little nervous about the logistics. Choose your event for specific tips and to preview our plans now, plans in beginner, intermediate or advanced, w, our plans can be activated multiple times for free), Browse by category or search (90+ articles). Simple to understand but comprehensive in execution. Your best bet for clothing is a triathlon (or tri) suit. With the right training, you will get used to the feeling, no matter how hard you push it in the bike leg. 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. The 4 week duathlon training plan here is based on the intermediate triathlete who has a foundation of training hours in the bank. My program is amazing and I am improving all the time. Jan. They designate Monday as a rest day; I have added strength training in this plan on Mondays. You can start our Off-Season (Fitness Maintenance) plans anytime you like. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. For a very simple beginner approach, aim to workout 4-6 days per week. These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. News. WU includes 4x20" strides. This has a bearing on the difficulty level you choose. 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. Frequency: 2-3 times per week. In this article, we cover what you need to know to prepare for your first duathlon. Come on guys it can't be that hard to create a training plan that has both incorporated! HR on the uphills can hit low Z4. This is a very hard effort. Our 10-week duathlon training plan is designed for the beginner duathlete that wants to prepare properly for their first event. Get the Perfect Duathlon Training Plan For Your Skill Level. . There are a few standardized duathlon distances. You did it! 6x5' at LT w/1' recovery. Web links also very helpful for the old amateur. A minimum of twelve weeks of training is required before a Duathlon race. Will look into a longer plan for next year. Please note: duathlon is quite different thing from the aquabike. Loving the program. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Click here to learn about our review process and affiliate structure. 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 program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. Exit the transition area in the designated direction, and power through your last run of the event! How to save a life, Visit our eBay store to discover a treasure trove of unique gifts, clothing, furniture and so much more. 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. Responsible for the assisting the Program Manager with the initial planning of a new APS site. A pacing only workout - no concern for speed. Upload completed workouts from your favorite tracking app or device. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. Thank you Phil! The Base Phase will last for 12 weeks. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd. This structured training plan uses Heart Rate and Rate of Perceived Exertion (RPE). A duathlons, triathlons slightly less-daunting cousin, is a great introduction to multisport competition if the swim makes you nervous or you dont have a place to train in the water. Content is reviewed before publication and upon substantial updates. In weeks 10 and 14, a bike-run brick workout takes the place of Sunday's run. If youre a fit beginner, you could kick off your training by running two miles each time, increasing by one mile per month. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. This was the third plan that I have purchased from Phil. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. I can highly recommend Phils training plans . uch as, during the off-season, or anytime youre taking a break from racing. 10' wu, 10' cd. Many indoor trainers enable you to use cycling software like Zwift, which makes it more fun. 15' wu. Calendar. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. 2023 Dotdash Media, Inc. All rights reserved. After 10' you should be at race pace - remember to hydrate and run even paced. The Twelve-Week Race Plan Race distance: Sprint Athlete level: Intermediate level with at least two years of sprint or Olympic distance racing experience Hours per week: five to six This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. 10' cd. This 12 week sprint distance level duathlon training plan is designed to help get you in shape for a duathlon of the following distance 5km Run 20km Bike 2.5km Run You'll start training in zone 2 and gradually progress over the weeks into zone 3 and zone 4 and racing pace sessions. Masters triathlon win win ! A pacing only workout - no concern for speed. Target time: sub-2hr. Discounted TrainingPeaks Premium (optional). beginner duathlon training plan the workout Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run/walk: 30 Off/Stretch Bike:60 Run/walk: 20 Bike: 20 Off/Stretch Bike: 60 . These include: When thinking about a training plan, consider if you're a stronger runner or cyclist - and then consider stacking your workouts towards the weaker side. . 15' cd. Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. Pat yourself on the back and celebrate with your family and friends that came to watch you. Edinburgh Duathlon held in East . less -3 years ago, THANK YOU!.. $119.00. I trained with your Intermediate plan for Marathon and managed to better my time read moreHello, A huge thank you! The Race Hard plan is for the more The idea was developed by Dick Button who shopped the idea to all three U.S. television networks. Youll need a bike to do the cycling leg. You ride close behind another rider, or tucked into a pack, to greatly reduce the energy spent moving air out of the way.