And, for those in the know, swapping a swim for a run actually makes the overall event a tougher challenge than a tri. Its important to listen to your body and find a good balance between training, rest, work and play. Duathlon advice and tips for beginners run and become. Plan schedule the schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The weekly schedule just as every athlete posted different answers to the previous questions, every athlete will devise a different training plan for the milehigh duathlon series. The races on this page are examples of sprint distance duathlons, which take most people 12 12. Then its time to switch focus to duathlon and race strong to the end of the year.
Basic aerobic endurance training, 5060% of your maximum heart rate. The racing underground offers a free lowkey duathlon training plan that provides a general idea of the kind of training you need to do for your first duathlon, but without a strict schedule. As a coach since 2000, and with a national championship to my credit, ive crafted several different plans to get you to the finish line fast. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. This 12 week sprint distance level duathlon training plan is designed to help get you in shape for a duathlon of the following distance. Full access to multiple group session opportunities per week group sessions for open water swimming, biking, running, track workouts, sportspecific educational clinics, and more. These new pdf charts can help you pace your next marathon to perfection signed up to the london marathon, aiming for 4 hours on the. May 21, 2017 12 week sprint triathlon training schedule back to the book nutrition top tips to make your first sprint triathlon a success, based on input from veteran triathletes and my own experience, plus a free printable training schedule. The key to duathlon training is a weekly or fortnightly brick session. Sprint duathlon plan 12 weeks training plan trainingpeaks.
If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish. Interval training is more than jog, race, jog, race or jog, walk, race, walk, depending on your current level of conditioning. These are mostly other peoples training plans shown below with their source, ive added quick comments against some of them as the quality and detail varies somewhat as does the athletic level to which they are appropriate. But also try and include recovery days in between these duathlon sessions, vary the routes where you. As we go along, we will create a sample plan for our. Completing all the minimum workouts should have you well prepared to finish. Turn over for your 4week duathlon training programmes tri07. It entails just one workout per day, six days per week. The workouts in this plan are designed to help you survive your first foray into the sport of duathlon. Its good to do a light jog, a minimum of three sets. Just follow this 12week schedule with 56 workouts per week, building up to running for 2 hours straight. The milehigh duathlon series makes a great starting point for the multisport rookie in fact nearly 2,000 first timers have made their duathlon debuts in the series sure, we attract some of the top amateur and professional duathletes in colorado and the united states, but our events are truly designed to. The objective of this training plan is to provide the experienced age group duathlete with a 10week structured and periodized plan to successfully prepare for a long course duathlon typically 10k run 150k bike 30k run.
Training preparation for your first duathlon youtube. Theres a third weekly run in weeks 8 and 10, where saturdays ride is replaced with a bikerun brick workout. Usa triathlon is heading back to tuscaloosa, al for the 2020 duathlon national championships. This program can also be used to lead you into the d3 12 week 10k40k5k distance duathlon plan. It has everything you need to get you well on your way to duathlon success and enjoyment. The duration of your runs and rides will depend on your current fitness level and the type of duathlon youre training for.
Trifind is the best resource for duathlon events including sprint duathlons, triathlon calendar events and more that will help you finish duathlon and triathlon races faster. The races on this page are examples of sprint distance duathlons, which take most people 12 12 hours. Plan overview the training plan breaks down the 10week training schedule into the following periods note. In this blog we provide essential tips and a free training plan. Its designed with novice and intermediate level athletes in mind and its geared around a monday to friday working week. Experienced athlete 10week long course duathlon training plan. Duathlon training and racing for ordinary mortals is a great primer on the sport of duathlon. This training plan should be supplemented with good rest and good nutrition to support the plan. Here is a little plan that you can follow or at least get an idea what training would be good to do.
Beginner duathlons are a great way to begin your triathlon preparation. Its up to you to determine what workout to do on what day, though the plan gives you types of workouts to be done during specific weeks. Autumn duathlon plan this duathlon training plan will help you focus your bike and run disciplines for your next race. As long as you are basically healthy, you should be able to.
Rest and recovery is just as important as training. The key to integrating the benefits of interval training into your duathlon training regimen is to create interval sessions that closely simulate raceday mileage. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks.
See more ideas about duathlon training, triathlon training and cycling workout. Duathlons are tough events, typically comprising a runbike. This beginners plan was created specifically for the classic distance race at the 2016 nautica. When doing bike intervals on the road make sure you find a suitable location and follow the highway code.
Zone 1 training is very low intensity easy does it. You can adjust the amount of rest time and reps according to your needs. Whether youre a beginner or an advanced duathlete, i have a training plan to meet your needs. The purpose of this plan is to complete a short course duathlon. Prepaid packages available pay 2, 3 or 4 months in advance and save.
But also try and include recovery days in between these duathlon sessions, vary the routes where you do longer and steadier bike and run sessions, and. Duathlon training program black river memorial hospital. The goal of periodization is to reach peak performance when race day arrives. Duathlon training and racing for ordinary mortals r. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core. The guide then uses worksheets to help you to create a fun plan that balances duathlon training with your work, family, and other obligations. Lets take a quick minute go over the training zones used in this training program. It has everything you need to get you well on your way to duathlon. Duathlon is an adventure in itself and you will find yourself going through bad patches. This training program helps you to evaluate your current level of fitness and then design a schedule that is tailored to your background as a runner or cyclist as well. Nov 16, 2018 the racing underground offers a free lowkey duathlon training plan that provides a general idea of the kind of training you need to do for your first duathlon, but without a strict schedule. Get the perfect duathlon training plan for your skill level.
Free 4 week duathlon training plan training plans 220triathlon. The maximum volume is around 9 hours toward the end of the 12 weeks and most of the weeks are around 89 hours with some lower volumes thrown in there in the beginning and toward your race at the end. Very often, if you stick these out and keep going, you will recover and often end up having a good race. Duathlons all races and events near you trifind duathlon. Duathlon training plan, 5k run30k bike5k run, 12 week.
In preparation for my triathlon ive signed up to a duathlon, which has made me step up the training a gear. A beginners duathlon training plan designed by former uk duathlete tom lowe. Sessions devoted specifically to teach beginners the basics in all aspects of triathlon. Duathlon is the perfect way to build power and speed. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. This program is designed for an mtb enthusiast who is doing a duathlon style race. These new pdf charts can help you pace your next marathon to perfection signed up to. The training plan progresses from 6 up to 11 hours peak of swim and bike training per week prior to tapering and breaks down the 18week training schedule into the following periods. The training plan includes a training guide that will help you design your own duathlon training program based on your answers to a short questionnaire. This duathlon training plan will see you racing faster in just four weeks.
We will now analyze your answers to those questions and use them to design your 6month training plan. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. The purpose of this plan is to prepare diligently for a short. If you do not have access to a gym then try to replicate the plan as best as you can with the facilities you have. The london duathlon is in richmond park where there are a number of hills, for example, so youd need to include. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 12 week super simple sprint triathlon training plan triathlete you will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek cycle. That may sound daunting, but youll find that following this training program will steadily build you up to a point where a 2hour run can be done comfortably, and youll be ready to achieve a new personal record. Be specific try to make your training schedule specific to the event. The 4week training plan below is designed for anyone aiming to do a sprint duathlon 5km20km2.
Within your plan, i adjust the frequency, intensity and duration of the workouts each week in order. Duathlon training plans, triathlon training programs and 5k running plans aggregated from all over the net. Detailed training calendar 11 week sprint distance program beginner part 2. Its designed with novice and intermediate level athletes in mind and its geared around a. Youll start training in zone 2 and gradually progress over the weeks into zone 3 and zone 4 and racing pace sessions. The workouts are more intense with many rest days so that the athlete with little time to dedicate to training can get in the endurance miles and the intensity needed to be competitive.
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