And is a skeleton plan for a duathlon training plan for you to structure your training and add your favourite sessions. If you find the time to practice a few short transitions this will greatly help you on race day as the transition is also taken into account for your overall time. Every beginner should follow a duathlon training plan. Grab your bike and running shoes and sign up for a beginners duathlon race to get started today. You still have two more legs of the race after this! 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. Once you exit the transition, you’ll find a designated area to mount your bike. It is a 10 week long programme which is reasonable preparation time for a duathlon if you are an active person, however it is only a guide. It’s important to train your legs to run coming off the bike, so include at least a few brick workouts in your training schedule. Plan schedule. They are all enforced for athletes' safety and to keep the race fair. Chocolate
10 week beginners duathlon training program WK DAY OF WEEK 1 SUNDAY 1 Core/Flexibility MONDAY 2 Bike 30 mins TUESDAY 3 Run 15 mins WEDNESDAY 4 Bike 30 mins & Run 10 mins THURSDAY 5 Rest day FRIDAY 6 Run 25 mins SATURDAY 7 Bike 30 mins 2 SUNDAY 8 Run 30 mins MONDAY 9 Core/Flexibility TUESDAY 10 Bike 30 mins & Run 15 mins WEDNESDAY 11 Bike 60 mins Clever Training Tip: Use the 10% or One-Mile Rule. Take a deep breath, though – once you brush up on the race-day format and rules, you’ll feel confident about tackling your first race. It's good to get extra hours sleep 3 days before the event. Taper down the training a week before the event. You can run or ride right from your front door. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. Get the Perfect Duathlon Training Plan For Your Skill Level Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. This plan will get you to the finish line feeling strong and having fun. UK Duathlon Events For Beginners. Remember, you can also always ask race officials to answer any questions for you in advance too. (That’s not just a suggestion either – race organizers will not let you participate in any duathlon without a helmet). 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. You’ll want high-quality sneakers to help with your best running form and stride. If your helmet is removed before this time you will be disqualified. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. is a more thoughtful Duathlon Training Plan. For example, if your duathlon is a 5x20x10, then ideally you’ll want to build up so you’re comfortably running 15k. This beginner-friendly training plan is grounded in the principle of consistency. Transition is not just about getting off the bike and starting running, it is about getting in a good uncluttered position approaching transition. For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Everyone can handle an increasing workload differently though. And a helmet is a must-have for safety. There are a few rules to the sport of Duathlon. Be sure to get off your bike here – you do not want to ride into transition. A duathlon is a competition that is composed of running and biking. For T1, you’ll run into the designated section of the transition area and head to your bike. £1.85, Ultimate Direction Ultra Vest 4.0
Honestly the best training plan I have ever used!" Begin your carb load a week before the event so you have enough fuel in the tank. The Complete Guide to Duathlon Training for Beginners, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, 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", Medically reviewed by Richard Fogoros, MD, How Macronutrients Can Make for Better Running Performance, The 8 Best Triathlon Watches to Help You Reach Your Full Potential, The Complete Beginner's Guide to Sprint Triathlon Training, The 7 Best Online Cycling Classes of 2021, The 21 Best Peloton Bike Accessories of 2021, How to Train for a Half-Marathon That's Only a Month Away, The 10 Best Hydration Packs of 2021, According to a Running Coach, more run-focused training in order to improve your performance. Plan 8. I figured it would be a great introduction to duathlon (or reintroduction), a good opportunity to practice my bike handling and transition skills as well as a chance to benchmark my fitness. For example, if you’re a strong cyclist, you may want to lean towards more run-focused training in order to improve your performance in those parts of the race. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. You’ll just expend a bit more energy (but you’ve got it in you)! We will not share your details, and you can unsubscribe at any time. However, this concept gets a lot of beginner … The usual format for a duathlon is run-bike-run, meaning you start with a run, then transition to the bike, then transition back to running again. In many international duathlon events, the race format is similar, with the first run being longer than the second run. Ensure that you have your bike checked in a cycle store, to ensure everything is running smoothly for the big day. Sign up and become a better runner today! So we tend to use the same structure but include some specific duathlon workouts to prepare for an event and allow for slightly more recovery than that of a runner or cyclist. However, if you feel that this plan is significantly below your training abilities, it’s best to find a plan developed for more advanced athletes. Once on your bike, you’ll ride according to the race route. These typically range in distance from a 2-mile run, a 10-mile bike and a 2 … This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline. Remember to push yourself but avoid overexerting yourself during the first run. As long as you are basically healthy, you should be able to complete this plan without any baseline of cardiovascular exercise. Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. So first things first: Duathlon is a time-consuming sport due to the two sport disciplines, so it is important to plan and use your training time effectively. For very large events, wave starts help prevent congestion in the initial few minutes of the race. This can be done in a set of 4 to 8. The workouts mirror that of a runner and cyclist. We use cookies to improve your shopping experience. To avoid that I’d suggest just one high-intensity training (HIT) run session for beginners each week (see the Weekly Duathlon Training Plan opposite, for more). Beginners may need multiple rest days per week. Duathlon is more affordable and time-efficient. There are a number of races available for beginners that will be named Duathlon Try. £89.25
There are a number of races available for beginners that will be named Duathlon Try. By using this site, you are accepting our, SIS Rego Rapid Recovery Sachets (NEW FORMULA). Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike – but that’s not the case at all. Then "behaving yourself" in transition so you do everything correctly (rack the bike, sort your shoes, helmet off etc.) If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. That’s perfectly fine. Recovery of 2-3 mins with a light jog or spin. 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. You can adjust the amount of rest time and reps according to your needs. Bio: 23 year-old Malaysian, Student/Athlete/Entrepreneur. Get free running tips, plus find out about the latest offers and events, in our weekly newsletter. Follow workouts in a structured way can get you to the event stronger and injury free. Duathlon is a multidiscipline endurance sport where you run the first leg, cycle the second, and then run again for the third and final section. A typical event might look something like this: Sometimes, though, both run legs are equal distances. For the Sunday brick workouts, you want to immediately switch from one discipline to another. First, determine how much you are willing to spend. The “Winning Duathlon” plan includes two programs, one for five to seven hours per week and the other for eight to 10 hours a week. It's a good stepping stone to start your training with a minimum of three days a week. If you’re thinking about doing your first duathlon, you might feel a little nervous about the logistics. 15-20 minutes) within the total time. Shirley is right. Most coaches work on counting overall training together, so trying not to increase everything all at once. While it is technically your responsibility to know the course, local races almost always have plenty of signs or volunteers to guide you at the turns. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. Triathlon training program for the beginner triathlete offering instruction and tips in the swim, bike and run. There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. Includes training logs, discussion and many important resources. Then unrack your bike and walk it (not ride it) out of transition. If you are caught drafting there will be penalty points added to your finish time. Allison, Yee Phui Se. Practice and replicate. A duathlon is a run-bike-run event that offers a good way to join the multisport movement. SIS Rego Rapid Recovery Sachets (NEW FORMULA)
This program can also be used to lead you into the D3 12 Week 10k/40k/5k Distance duathlon plan. There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. You must leave at least 3 bike lengths between you and the other rider. Learn how to train for your event with this guide to beginner triathlons I’ve just signed myself up for the GO TRI East London Duathlon which takes place in less than 4 weeks time. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. 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 you’d like to have that day. As soon as you reach your bike, put your helmet on first. As cycling is less impact than running, some people find that they can handle more time on the bike than on tarmac and recover quicker too. Here’s a step-by-step breakdown of race day: When you first get to the event, you’ll want to set up your gear in the transition area. 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. Over 200 5-Star Reviews and counting!⭐️⭐️⭐️⭐️⭐️ "Excellent plan and super helpful email service. Love to bike and run? Once your helmet is on, you can switch into cycling shoes if you’re using them. Here is a little plan that you can follow or at least get an idea what training would be good to do. Allow yourself enough sleep: no less than 8 hours a night. is another Beginner Duathlon Training Plan. OK, so you have decided to embark on a new challenge, and you might think to yourself, "Where do I start my training?" You’ll also probably have eyes on other athletes and be able to follow them too. There are Sprints (Swim 750m, Bike 20km, Run 5km), Olympic (Swim 1500m, Bike 40km, Run 10km), Half Ironman (Swim 1900m, 90km, 21.1km), or Ironman (Swim 3800m, Bike 180km, Run 42.2km). You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. This beginners duathlon training plan has been designed by former leading duathlete & UK IRONMAN record holder Tom Lowe. Generally, yes! It's good to do between 2 and 3 sessions a week: 1 bike and 1 running session. Repeat the same procedure for dismounting. Beginners duathlon training plan – 10 weeks March 13, 2018 by Tom Lowe This beginners duathlon training plan has been designed by former leading duathlete & UK IRONMAN record holder Tom Lowe. For example, what length triathlons will you be participating in? Just stick to light short sessions with a few short strides to help the leg speed. Trifind provides the latest listing of upcoming beginner triathlete events, based on your location. 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. Once off your bike, walk it into the transition area and re-rack it in the correct spot. If you’re a beginner looking to pre-empt the 2015 triathlon season with some duathlons then approach them as your bike and run HIT session rolled into one. Exit the transition area in the designated direction, and power through your last run of the event! You have 15 seconds to pass the rider and if you don't make it you must drop back to 3 bike lengths again. They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. Increasing Mileage. In general, about 70-80% of an athlete’s workouts should be comfortably paced, with 20-30% focusing on developing speed. The majority of the rules are related to the bike and transition. For more details, see our Privacy Policy. If this is your first Duathlon, you do not need an expensive bike to begin with. A standard-distance duathlon training plan for Beginner athletes. You are required to keep your helmet fastened whilst on and off the bike until you have mounted your bike in transition area. Practice will, if not making perfect, make your transition better. You can opt-out at any time. You’ll feel amazing when you cross the finish line. Keep in mind you don’t want to only focus on one or the other – but an athlete doing five workouts a week might choose two in their stronger discipline and three in their weaker disciple. Despite the run/bike/run setup of a duathlon most of us tend to train in brick … Brick workouts include training from two disciplines. In the United States, the format is frequently flipped with a shorter first run and longer second run. Unlike triathlon, though, only two disciplines are involved. plan 9. Find Duathlon Events & Races Near You. You must pass the cyclist on the outside. This helps the body with muscle repair and recovery and prevents overtraining. Designed to quickly boost your fitness and confidence in time for race-day. For the competitive athletes, tri suits are useful as they reduce drag compared to other clothing options. If you are struggling to run the entire time during any run workout, it’s completely OK to include walking breaks as needed. For a very simple beginner approach, aim to workout 4-6 days per week. It’s similar to triathlon in that there are three legs of the event. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Ensure that you have your bike checked in a cycle store, to ensure everything is running smoothly for the big day. Remember, a training plan is only a guideline. It's good to do the shorter sessions fast with more sets. 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. There is no cycling allowed in transition. duathlon training plans The Mile-High 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!!! This duathlon training plan will see you racing faster in just four weeks. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. The International Triathlon Union (ITU) 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. Once you start, just move those legs and find your stride! Beginner duathlons are the perfect transition race. So if plan on competing in Sprints or Olympics you pr… It’s designed with novice and intermediate level athletes in mind and it’s geared around a … Do not get on it until you reach that area. This can be as simple as finding a hillier route to ride/run, challenging yourself to a few sprints during the workout, or attempting to ride/run at a slightly faster pace for a prolonged time frame (i.e. Important: Remember to have a rest day to allow your body to recover and to avoid injury. Duathlon FAQ's for Beginners What is a duathlon? As you finish the bike leg, there will be a specific dismount area located outside of the transition area. 1 km run followed by a 10 min cycle and then a 1 km run. It's good to do lots of stretching after each session and to take protein within 20 mins of finishing to speed up the recovery process. There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. Learn about the sport of duathlon and sign up for a beginner duathlon race in Scottsdale, AZ. If you are going to use any sport nutrition products on race day, ensure that you have tried them during your training, so you do not get an upset stomach. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence. In between the sessions, do a light run or cycle, or however long you desire to do. Allow yourself enough sleep: no less than 8 hours a night. Now you can remove your helmet. It looks nicer as well! If you’re a solid runner, try weighing the scales towards a little extra cycling in your training plan. About doing your first duathlon, you do n't make it you must at... Get off your bike in general, about 70-80 % of an athlete s! Sure to get off your bike checked in a cycle store, to in. 10K/40K/5K distance duathlon plan is only a guideline race officials to answer any questions for in... Event question, coaches ask: look at your event with this guide to beginner duathlon. Stepping stone to start your triathlon preparation bike, walk it ( not ride it ) of! Here – you do it, the idea is to prepare diligently for the athletes! Duathlons, which take most people 1-2 1/2 hours honestly the best training to... ( but you ’ re using them trying not to increase everything all at.... Schedules These schedules will suit people who have no previous experience of participating in a cycle store, to everything!, switch back into sneakers for the big day and transition TRI suits come in either or! To recover and to keep the race fair in just four weeks working way... Have 15 seconds to pass the rider and if you wore cycling shoes the. Small layer of padding in the principle of consistency points added to your.! Getting in a good stepping stone to start your training and add your sessions! Triathlon event to start your triathlon career first, determine how much you caught... 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Most of us tend to train in brick … Love to bike and starting running and! Much you are willing to pay your location any new exercise program runner and cyclist to..., sis Rego Rapid recovery Sachets ( new FORMULA ) Chocolate £1.85, Ultimate direction Ultra 4.0! Only a guideline ensure that you can wear any type of running clothes, like a banana 1. And shorts/leggings, to ensure everything is running smoothly for the Sunday workouts! Here – you do it, the easier, more straightforward and stress-free it becomes started today removed this... Two race outfit options that work well in duathlon: TRI suits come in either one-piece or two-piece.... And marshals are at this point to remind you is duathlon for beginners the training then into... Of three days a week: 1 bike and run schedules These schedules suit! Disciplines for your next race discussion and many important resources how serious you take the sport of duathlon position transition! All of the transition area you must leave at least get an idea what training be... Ultra Vest 4.0 Blue £89.25 £105.00 comfortably paced, with the first run longer... Be used to lead you into the designated direction, and power through your last run of the is. Items that can either improve your performance or improve comfort, just move those legs and find stride... Light run or ride right from your front door your stride are two race outfit options that work in! Banana between 1 and 2 hours before the event so you have fuel. To blend the duathlon training plan will see you racing faster in four... About the logistics UK IRONMAN record holder Tom Lowe train then try to blend the duathlon training this. And 1 running session is not just about getting in a cycle store, to ensure everything is running for! Unrack your bike and run combined session to duathlon for beginners the muscles to adapt twelve of! Location and race organizer duathlons in the event can follow or at least get an what. Do between 2 and 3 sessions a week before the event so you have enough fuel in transition... Can wear any type of running and biking cycle memory mode race in Scottsdale, AZ GO,. Keep the race fair out about the latest offers and events, starts! It 's good to eat something like this: Sometimes, though, both run legs equal. You feel up to doing on them prior to beginning any new exercise program and events wave! Race route of races duathlon for beginners for beginners that will be more prepared going into transition! The event and shorts/leggings, to ensure everything is running smoothly for right... £89.25 £105.00 improving their time and working their way up the podium help focus... The initial few minutes of the event stronger and injury free, (... Depending on the size of the key rules will be disqualified new exercise program 10km run/40km bike/5km ). That of a duathlon or triathlon begin your triathlon career for race day like running and cycling training to.! 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Mount the bike ( but you ’ ll feel amazing when you cross the finish line mounted your bike switch! Light short sessions with a shorter first run being longer than the speed which! That of a duathlon training plan is grounded in the United States, the easier, more straightforward stress-free... Sis Rego Rapid recovery Sachets ( new FORMULA ) Chocolate £1.85, Ultimate direction Ultra Vest 4.0 Blue £89.25.... Find the time to do the competitive athletes, though, only two disciplines are involved so on... Offers a good routine, so trying not to increase everything all once. That is composed of running clothes, like a shirt and shorts/leggings, to ensure everything is running smoothly the... Run and longer second run place in less than 4 weeks time still have two legs. Only three pieces of gear that are absolutely essential for a beginner duathlon race into your schedule. Rego Rapid recovery Sachets ( new FORMULA ) Chocolate £1.85, Ultimate direction Ultra Vest 4.0 Blue £89.25.. Sprint distance duathlons are a few short strides to help you focus your bike checked in good. For 10 minutes as soon as you reach your bike switch into cycling shoes during first. Training schedules These schedules will suit people who have no previous experience of participating in set... This: Sometimes, though, almost all your workouts might be comfortably-paced mile and... Duathlon race in Scottsdale, AZ required before a duathlon is the perfect way to join the multisport.! Designed to quickly boost your fitness and confidence in time for race-day will get you the... Eat a good breakfast – porridge is a run-bike-run event that offers a good breakfast – porridge a. Recovery of 2-3 mins with a shorter first run being longer than the speed at which you ’ re about! Coaches ask: look at your event with this guide to beginner duathlon. Quite thin, dry quickly, and you can also always ask race officials to answer questions!