Thank you, {{form.email}}, for signing up. (That’s not just a suggestion either – race organizers will not let you participate in any duathlon without a helmet). Brick workouts include training from two disciplines. You’ll want high-quality sneakers to help with your best running form and stride. Just remember you only have one body so listen to it and treat it well. It incorporates strength and endurance exercises to bring you up to speed by the time of your main event. Intermediate ten-week duathlon training plan The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. Now you can remove your helmet. These schedules will be suitable for anyone who has already completed a duathlon or triathlon and are looking to improve either their technique or finishing time. Once your helmet is on, you can switch into cycling shoes if you’re using them. All it requires is a little motivation and consistent training. Be sure to consult your doctor prior to beginning any new exercise program. It is sometimes confused with biathlon, which is the official term for the Olympic sport of skiing and shooting. You’ll just expend a bit more energy (but you’ve got it in you)! For the Sunday brick workouts, you want to immediately switch from one discipline to another. You’ll need a bike to do the cycling leg. Once you start, just move those legs and find your stride! The plan also includes a training … 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. Allison, Yee Phui Se. The duration of your runs and rides will … They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. We spoke to Got To Tri ’s Santi Brage, a level 2 British Triathlon coach who runs triathlon training camps in Mallorca, to get his advice on how to train for your first duathlon. A typical event might look something like this: Sometimes, though, both run legs are equal distances. 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. 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, Verywell Fit uses cookies to provide you with a great user experience. The “Winning Duathlon” plan includes two programs, one for five to seven hours per … The event begins with running, and this may be a mass start or a wave start depending on the size of the event. You can add extra kilometres to the distances specified especially if you are training for other endurance sports. The purpose of this plan is to prepare diligently for the Blitz Duathlon. 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. Duathlon is a multisport event for athletes of all abilities. Already have an account with us? In what format do I receive this plan? And a helmet is a must-have for safety. Duathlon Training Plan. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike – but that’s not the case at all. The race can be completed with a: A triathlon bike or road bike will be your best bet for the fastest speed during a duathlon. Rest and recovery are just as important as getting in the kilometres. In general, about 70-80% of an athlete’s workouts should be comfortably paced, with 20-30% focusing on developing speed. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. For the beginner that wants an easy to follow plan … It is a 10 week long programme … 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. Despite the necessary modifications, is it likely that these modifications to an 80/20 triathlon plan will provide superior results to a 3rd-party duathlon plan … For the inexperienced athlete or beginner, our 16 week duathlon training plan will take you from scratch to completing the (10k/40k/5k) distance in 16 weeks. 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. Be sure to get off your bike here – you do not want to ride into transition. This helps the body with muscle repair and recovery and prevents overtraining. As a consequence my training … Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). You’ve no doubt heard the term ‘brick’, but if you’re still unsure it’s a multiple training session with disciplines, usually bike and run, completed immediately after each other. If this is the first multisport event you’re participating in, you may not want to shell out money on a tri suit just yet. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. 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. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. You’ll feel amazing when you cross the finish line. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. This 12-week plan is ideal for an athlete with at least 1 year of previous duathlon/triathlon/running experience, who will be attempting to complete an olympic-distance. If you don’t have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. Once you exit the transition, you’ll find a designated area to mount your bike. That’s perfectly fine. 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. I had just completed my first duathlon in 2015 and wanted do more. We will now analyze your answers to those questions and use them to design your 6-month training plan. Training. Aside from the essential gear above, there are a few “nice-to-have” items that can either improve your performance or improve comfort. If you’re thinking about doing your first duathlon, you might feel a little nervous about the logistics. If it’s a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). This plan would be great for other distances that vary, more or less by a few km for each leg, from the given example. Allison is a full time … Sign up and become a better runner today! 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. For the competitive athletes, tri suits are useful as they reduce drag compared to other clothing options. Remember, you can also always ask race officials to answer any questions for you in advance too. In many international duathlon events, the race format is similar, with the first run being longer than the second run. Luckily, there are only a few race regulations that you’ll need to know in order to ensure a successful event: These rules can seem overwhelming, but don't let that scare you from registering for a race. You can set up a mock transition area where you can practice switching from one discipline to the next. It’s similar to triathlon in that there are three legs of the event. Sign in to manage your newsletter preferences. Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. Distances vary depending on the location and race organizer. You still have two more legs of the race after this! The workouts in this plan fit a framework of 5-8 hours per week. Training Plan. If you are struggling to run the entire time during any run workout, it’s completely OK to include walking breaks as needed. Who is the … You’ll also probably have eyes on other athletes and be able to follow them too. See below the training plan for a duathlon-specific strength workout to use throughout your training. For very large events, wave starts help prevent congestion in the initial few minutes of the race. Tempo running is between 5-20 minutes in duration and the hard pace should be at a sweet spot, right between comfort … 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. You've been subscribed to our newsletter. 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. Wanting an introduction plan for your Skill Level might have a small layer of padding in the correct.. Each sport two-piece sets that wants an easy to follow them too still have two more legs of key. 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