What to Expect. Race Rules. What to Wear. Essential Gear. Optional Gear. Training Tips. Beginner Training Plan. The Ideal Challenge Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. Don't Get Overwhelmed These rules can seem overwhelming, but don't let that scare you from registering for a race.
Choosing a Bike A triathlon bike or road bike will be your best bet for the fastest speed during a duathlon. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. How to Choose the Best Cycling Shoes. The 11 Best Cycling Shoes of The 7 Best Online Cycling Classes of The 16 Best Peloton Alternatives of The 21 Best Peloton Bike Accessories of The 10 Best Indoor Cycling Bikes of The 8 Best Bike Helmets of The Best Winter Cycling Gear of The 9 Best Running Apps of An Overview of Indoor Cycling.
The 6 Best Padded Bike Gloves of There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones. 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.
You should be able to bike at least 30 minutes, and run at least 15 minutes. 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.
If you already excel in one of the sports. If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well. If you are deficient in the sports. Revamped for ! This 10 week training plan is for the experienced duathlete looking to improve their race performance in a duathlon lasting The plan involves moderately intense workouts starting in week one and progressing to more intense workouts.
This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan.
With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks. If you additional questions about this plan email at Eric. This 12 week training plan is for the experienced duathlete looking for peak performance in a 10k run, 40k bike, 5k run or similar distance duathlon. This plan is a great fit for athletes training for the National Championships or the World Championships. Following the minimum workout requirements requires hours of training per week.
This 12 week training plan is for beginning duathletes competing in a long course duathlon with an expected total race time of hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks.
This 12 week training plan is for intermediate duathletes competing in a long course duathlon with an expected total race time of hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks. This 11 week training plan is for advanced duathletes with at least 3 years racing experience.
This is very similar to a plan I wrote for an athlete who won an age group gold medal at the Duathlon World Championships under 40 at a distance of 15k run, 80k bike, and 7. It prescribes hours per week of training. You should not start this plan unless you have an excellent aerobic base AND you have had some intensity in your training. This plan has a higher ratio of intense workouts than most athletes should be doing.
Only serious duathletes with significant experience and knowledge should purchase this plan. This library of 25 workouts is intended for the duathlete racing long distances.
It includes workouts for all phases of training: base, build, and peak period. It also includes a few shorter speed bricks. A few of the workouts are as short as minutes. Food supplement and feed are also two fundamental parameters to consider during your cycling fraction, and I will teach you how to manage these two important aspects! In the duathlon, the first fraction is the most important, because depending on it, we will face the other two fractions with different energy level.
During the program you will have to run from 3 to 6 times per week according to the kind program you will choose , in order to adapt your body to the race feelings. In my training programs, you will find very well balanced workloads, with a specific cadence days and hours between two training sessions.
During the subsequent weeks you will add to your run training with a bike training Brick , so that you can get used to these feelings, which will be with you also during your performance. Part of the trainings will be performed in a comfortable pace Zone 1 and Zone 2 as well as specific strength and speed jobs Zone 5 and beyond , in order to include all the aspects which will be important during your performance. The training program also provides for some strengthening exercises Core which will help you to increase further your body strength.
They will take every single one around 20 minutes, so that the would be used in addition to bike training, without any organizational problems, in every situation trips, hotel, etc…. Cum sociis Theme natoque penatibus et magnis dis parturie montes, nascetur ridiculus mus. Follow Us. Triathlon - Sprint Duathlon. Running 5 km. Cycling 20 km. Running 2,5 km.
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