This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). for providing me with exactly what I needed to complete my first IM 70.3 without a hitchit was absolutely an amazing experience. But once you start riding longer distances, you will appreciate the comfort cycling shorts or multisport shorts provide. CD = Cool down. Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? 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. Once you start, just move those legs and find your stride! Take a deep breath, though once you brush up on the race-day format and rules, youll feel confident about tackling your first race. For T1, youll run into the designated section of the transition area and head to your bike. Petersburg, Florida Area. . I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! 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. 15' cd. . Congratulations! If you are deficient in the sports. - after read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. For duathlons, its not allowed at all, including the run part and not just on the bike part. 15' wu. There is no way that this cannot be done with what Zwift already has in place. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site 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. 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. Welcome to the 12 --week program designed to prepare you for a peak performance at the Iron Girl Duathlon. I have completed four races with three wins and one 2nd! Rest and recovery is just as important as training. Loving the program. 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. Well also give you some suggestions about nice-to-have gear too. Plus, get free email support along the way! 2. Get off there and walk your bike to the transition area. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a PB on my bike. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. Be sure to consult your doctor prior to beginning any new exercise program. "All you need is a bike, helmet, water bottle and running . Then 20' tempo run at LT or 5k could be substituted. If that means you need to walk for a while during a run, thats fine. These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. 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. Think of the super-sprint as the "5k" of triathlon. Congratulations! Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. At 64 im racing as I did in my 40s . Then 6x2' up a hill at 65-70 RPMS. 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. Once off your bike, walk it into the transition area and re-rack it in the correct spot. 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 general, about 70-80% of an athletes workouts should be comfortably paced, with 20-30% focusing on developing speed. $89.25. There are two race outfit options that work well in duathlon: Tri suits come in either one-piece or two-piece sets. Enter your email to receive our weekly newsletter! As with all endurance training, its important to progress your workouts over time, with periodic recovery days and easier weeks. Cool down for at least 15 minutes. Your gear needs to be easily accessible, allowing you to spend the minimum time possible transitioning. 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! Later in your training cycle, you need to start incorporating the all-important brick workout. Do not get on it until you reach that area. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Run 40' after Bike #1. Its a piece of clothing that is either one or two pieces and dries quickly. 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 . For longer distance duathlons, the first run is longer than the second run. Thank you, {{form.email}}, for signing up. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Get the Perfect Duathlon Training Plan For Your Skill Level. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. HR on the uphills can hit low Z4. Here are a couple tips that youll want to keep in mind. 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 workouts in this plan fit a framework of 5-8 hours per week. 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. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. These 12-week duathlon training plans are aimed at either getting round, or racing harder. 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). Bodyfeed Add to cart; Sprint Triathlon Training Plan 12 Weeks (3 hrs/wk - 38 hours) HR - ekeller@bodyfeed.com $ 65.00. Hi Phil, Just wanted to say great job on your training plan. It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Everyone should be following them! WU includes 4x20" strides. Please note: duathlon is quite different thing from the aquabike. To download Weeks 19-24 for FREE, Typically, it will be two seasons. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. My program is amazing and I am improving all the time. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd. Strides are quick bursts that are as fast as 5k pace. Run #2 is after Bike. Triathlon Store, IRONMAN Triathlon, Swimming, Cycling Running Training Plans for Athletes of all abilities. Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. Remember, you can also always ask race officials to answer any questions for you in advance too. 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! $107.10 USD for the first year, billed yearly. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. For runners who want to ease into another event or triathletes who want an option for the colder winter months when its hard to get in open water, its a great option. My program is amazing and I am improving all the time. Intermediate Standard Duathlon Plans Advanced Standard Distance Duathlon plans Training plans for athletes training more than 14 hours per week. Menu. You can unsubscribe at any time. So thanks Phil , I'm looking forward to my next race ! Will look into a longer plan for next year. 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. From specific workouts to recovery weeks, the plan is designed to get you in the best possible shape in 10 weeks. Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. (845) 859-9206. Jan. As you get nearer race day, you should precede a few of your cycles with a run. 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. less -3 years ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS. Ride #2: Push the uphills and recover on the downhills. Warm up for at least 10' before the first stride. The first couple times, it can be a bit of a shock. Then youll have a watch that is designed to calculate information for a variety of events and can best suit your needs. 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!) I promise to never sell your information or send you spam. danieljcrossley October 12, 2018, 7:58am #1. 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. Allison: My coach will plan the program for me through training peaks. It will be harder and take more energy with the first two, but they are legal for the race. Donate your items, We fund research into a broad range of heart & circulatory diseases across the UK. 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. This program is provided in 3 parts. Phil is my first port of call for a plan and the person I would recommend first to others. Again, these workouts include both running and biking to get prepared for race day. You can either cycle outdoors in good weather, or indoors using a static trainer. 10' wu, 10' cd. 5' cd. Pat yourself on the back and celebrate with your family and friends that came to watch you. Once you exit the transition, youll find a designated area to mount your bike. 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. Distances vary depending on the location and race organizer. If its your first duathlon, you dont have to buy a fancy new bike. The Olympic triathlon training plan is 16 weeks in length. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. Keep HR in Zone 1-2 otherwise. Youll also probably have eyes on other athletes and be able to follow them too. Then ride a 30 minute time trial all out, race effort. Use the link to benchmark your current training zones CLICK HERE and get some serious training in the bank in 2021.