The races on this page are examples of sprint distance duathlons, which take most people 1-2 1/2 hours. 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. 1. In order to start this plan, you should be able to run for 15-20 minutes without stopping and be able to bike for 30 minutes continuously. The distances in this program are specific to complete the 5 kilometre run, 20 kilometre bike, and 4.5 kilometre run. Training Plan. Once you exit the transition, you’ll find a designated area to mount your bike. Thank you, {{form.email}}, for signing up. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. For the competitive athletes, tri suits are useful as they reduce drag compared to other clothing options. A structured training plan will keep your training on … Duathlon Training Plan FAQs 1. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. 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 maximum volume is around 7.5 hours toward the middle the 12 weeks and … There are two race outfit options that work well in duathlon: Tri suits come in either one-piece or two-piece sets. It is meant for athletes who have … Just remember you only have one body so listen to it and treat it well. 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. In other words, everything you need to increase your race … Our exclusive duathlon training plans from Triathlon Plus will help you start and end your triathlon season in style. For very large events, wave starts help prevent congestion in the initial few minutes of the race. 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. 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. In many international duathlon events, the race format is similar, with the first run being longer than the second run. Tempo runs are a great duathlon training tool to add to your plan. Here is a little plan that you can follow or at least get an idea what training would be good to do. You’ll want high-quality sneakers to help with your best running form and stride. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). 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. 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. You should aim to train twice per week for each discipline, or more. You’ll also probably have eyes on other athletes and be able to follow them too. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Brick workouts include training from two disciplines. The free duathlon training plan includes recovery days, endurance sessions, speed workouts and short duathlon simulations. 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. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. Share … 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 … Bio: 23 year-old Malaysian, Student/Athlete/Entrepreneur. Get the Perfect Duathlon Training Plan For Your Skill Level. Exit the transition area in the designated direction, and power through your last run of the event! Unlike triathlon, though, only two disciplines are involved. Be sure to get off your bike here – you do not want to ride into transition. You’ll feel amazing when you cross the finish line. This beginner-friendly training plan is grounded in the principle of consistency. For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Beginners may need multiple rest days per week. Training. Once on your bike, you’ll ride according to the race route. 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. Tempo running is between 5-20 minutes in duration and the hard pace should be at a sweet spot, right between comfort … You can unsubscribe at any time. Thanks! This plan would be great for other distances that vary, more or less by a few km for each leg, from the given example. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. See below the training plan for a duathlon-specific strength workout to use throughout your training. 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. The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. The workouts in this plan fit a framework of 5-8 hours per week. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. 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. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. 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've been subscribed to our newsletter. ent training plan for the Mile-High Duathlon Series. There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. Intermediate ten-week duathlon training plan Try 3 issues of 220 Triathlon for just £5! 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. For the beginner that wants an easy to follow plan … Duathlon. This is a best practice to make sure you don’t accidentally forget it and have to go back, wasting time. Whether you're a beginner or an advanced duathlete, I have a training plan to meet your needs. Conveniently, the 80/20 Sprint and Olympic plans already utilize a run-bike-run format, which will provide excellent specificity to your short course duathlon training. Plan schedule The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). 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. This plan will get you to the finish line feeling strong and having fun… As a new athlete, your goal is to get from a base aerobic fitness level to the level needed to cross the finish line. As soon as you reach your bike, put your helmet on first. Whether you’re a new athlete that just signed up for your first race, or you’re a triathlete looking to mix up your event calendar – duathlon can be an exciting multisport challenge. In what format do I receive this plan? 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. Add to Cart. You’ll just expend a bit more energy (but you’ve got it in you)! If you don’t have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. These are mostly other people’s training plans shown below with their source, I’ve … 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. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Example: 5 km run + 30 km bike + 5 km run. 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