The 2023 Nutri-Grain IRONMAN New Zealand takes place on Saturday March 4 2023, with the 3.8km swim in the fresh waters of Lake Taup a one-lap clockwise loop followed by a bike course which is described as "rolling", the two circuits each featuring two steady climbs. Stretching and Foam Rolling Videos are also included to optimise recovery. PDF EXPERIENCED ATHLETE 10-Week Long Course Duathlon Training Plan I am feeling great. Congratulations! Its similar to triathlon in that there are three legs of the event. Go Girl Triathlon - Indianapolis registration information But once you start riding longer distances, you will appreciate the comfort cycling shorts or multisport shorts provide. It's important to listen to your body and find a good balance between training, rest, work and play. Around 85% of your training should be done at an easy pace, where you can maintain a conversation. Keep HR in Zone 1-2 otherwise. Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness. Your home for keeping your feet happy and pain-free! Run 60' on a hilly course or treadmill. Go right into the run brick. 10' cd. Novice Duathlon Training Schedule K Kelli Murray Running For Beginners Sport Running Running Training Programs Running Workout Plan Running Food Workout Plans Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest. Visit our eBay shop, If youre having a clear out this new year, donate your unwanted clothes, furniture and homeware to a BHF charity shop near you. You might have a run-to-bike brick, or (more commonly) a bike-to-run brick. 10' cool down. Remember even the super fit and experienced should build up slowly. I've used a number of different plans read moreHi Phil, Just wanted to say great job on your training plan. In this article, we cover what you need to know to prepare for your first duathlon. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. 15' wu. This is unwise. Duathlon Training - DocTriathlon Strides are quick bursts that are as fast as 5k pace. Target time: sub-2hr. Preview your flexible training plan from 4-48 weeks now. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. Start time and tracking. Free Advance Duathlon Training Plan | Bodyfeed Triathlon Store The plan is written so that each session is easy to understand and . At 64 im racing as I did in my 40s . Ride easy, spin up all hlls and do not push HR over Z3. Duathlon Training plans. It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity . Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. 10' cd. This plan is designed to get you in great shape for a Sprint Distance Duathlon. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. Weight Training and Core StrengthThe program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. Registration is now open for our pilot Youth Spokes Program! The event begins with running, and this may be a mass start or a wave start depending on the size of the event. All Events I've used a number of different plans Hi Phil, Just wanted to say great job on your training plan. This plan uses heart-rate training zones for intensity specific training. Keep things simple. Currently, training plans are set for events coming up in 12 weeks or 16 weeks for a full distance duathlon. Find out more, Our magazine is full of lifestyle advice, recipes, activities and support to help you live well. (845) 859-9206. A pacing only workout - no concern for speed. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. 6' hard (at LT), 2' easy (zone 2). This is where the athlete runs for 8 minutes and walks for 2, getting their HR back down. John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Plan schedule. As any triathlete knows, there are actually more than three parts to the race if you factor in the transition times, which can make a huge difference in your overall finish time. - after read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. My program is amazing and I am improving all the time. less -3 years ago, Phil is my first port of call for a plan and the person I would recommend first to others. Multisport is more than swim, bike, run - teamusa.org Plan for your event in the TrainingPeaks calendar. They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. In the United States, the format is frequently flipped with a shorter first run and longer second run. This was the third plan that I have purchased from Phil. Rather than instead of them. 12 Week Super Simple Sprint Triathlon Training Plan To download Weeks 1-12 for FREE, Click Here! Duathlon, 10K/40k/5k, 12 Week Training Plan - beginner triathlete In mutlisport races, though, drafting is almost always illegal. Duathlon Training Plan - Predator Triathlon Club Plan Overview The training plan breaks down the 10-week training schedule into the following periods (note: time After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. Duathlon Training Plan - Feature Requests - Zwift Forums Warm up for 10' , After wu, do 4x20" fast with a full recovery between each. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Its ok if you have to use the run/walk method for the running (more on that below). Sprint Duathlon Plan 12 weeks | Training Plan | TrainingPeaks . For duathlons, its not allowed at all, including the run part and not just on the bike part. Explore our research, Our vision is a world free from the fear of heart and circulatory diseases. Running and cycling are completed in three stages: run-bike-run. If you want to keep your eyes safe as youre powering through the bike portion, sunglasses are a must. Each one has been excellent in terms of read moreThis was the third plan that I have purchased from Phil. Our experienced cardiac nurses are here to help answer your questions or concerns. I promise to never sell your information or send you spam. The training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman triathlon and/or an Ironman 70.3 triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training. $119.00. Beginners may need multiple rest days per week. I am looking forward to coaching you in this process and I am confident that if you follow the program I've outlined, use it as a blueprint for success and train with focus, dedication and a sense of purpose, you'll achieve great results! Congratulations! Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Repetitions: 15-25. Can I Do An IRONMAN On Six Months Of Training? This normally involves harder efforts with frequent rests, once youve done a good warm up. The objective of this training plan is to provide the EXPERIENCED AGE GROUP duathlete with a 10-week structured and periodized plan to successfully prepare for a Long Course Duathlon (typically 10K Run / 150K Bike / 30K Run). Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! 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. PDF Triathlon Training Programe 12-week Sprint - Intermediate Newsletter | Bodyfeed Triathlon Store Cool down for at least 15 minutes. 20' run with 6x30" strides. Train For Your First Sprint Triathlon With Our 12-Week Plan Beginner Cross-Training Recovery Road Trail Home Training Beginner Beginner 12-Week Plan To Your First Sprint Tri Train for a sprint-distance (aka short!) - I'm in top form and looking forward to my A race of IM Vichy later this year! This is a very hard effort. Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. I have had marathoners use this method that run in the 3:00 range for 26.2 miles, so dont feel like you are less of a runner if you use this method. If you've ever run or tried to run 21.1km before you'll know that doing it in less than two hours is . However, its sensible to do at least some of your training outside on the bike you intend to use during your triathlon. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Menu. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. A pacing only workout - no concern for speed. Well also give you some suggestions about nice-to-have gear too. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Brands. Web links also very helpful for the old amateur. 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. Keep HR in Zone 1-2 otherwise. Duathlon Training Plan Tips And Tricks To Improve I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. Run 15' BEFORE Bike. If you're new to a duathlon, plan to train for 12 weeks. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. He has not simply written generic plans and sat back to count the cash - I get a strong sense that he cares for athletes following his plans and has a genuine desire to see them be successful - whatever that looks like to them. This was the third plan that I have purchased from Phil. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets. (8 sessions in total per week) It involves 6hours 30min to 8hours of training per week and 1 rest day per week. Brands. To download Weeks 13-18 for FREE, Click Here! Good Luck in your Intermediate Distance Duathlon!Train Smart,Mike Ricciwww.D3Multisport.comUSAT Level II CoachUSAC Expert Coach. Youve probably heard of a triathlon, the famous all-around fitness test of swimming, cycling, and running in one event. Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the . Run 40' after Bike #1. The World Triathlon 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. There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. This can also be done on the trainer. Set up a fake transition area and practice switching from run to bike and then from bike to run. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. RW's 12-week sub-2:00 Half-Marathon training plan The ultimate schedule for the half By Steve Smythe Published: May 7, 2018 The half-marathon training plan for runners looking to finish in. As a runner, you know the importance of pacing yourself well at the beginning of a race. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. Customer services:0300 330 3322 I have gradually improved technique and fitness for sure, but I have also learned a lot and that is an important part of the journey for me. Whether youre a new athlete that just signed up for your first race, or youre a triathlete looking to mix up your event calendar duathlon can be an exciting multisport challenge. I have many runners who use an 8/2 method. While you might want to spend lots of time training for the runs, you need to be prepared for the bike section. Calendar. Thank you very much for your help, less -3 years ago, Hi Phil, Just wanted to say great job on your training plan. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. This 12 week sprint triathlon training plan is ideal for beginner to intermediate triathletes who are currently able to complete a 15-minute swim (with breaks as needed), a 30-minute bike, and a 30-minute run/walk. If youre feeling tired you could try cross training, a pilates or a yoga session once or twice a week. Tampa/St. Duathlon Advice and Tips for Beginners - Run and Become HR on the uphills can hit low Z4. Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. PO Box 526 Again, these workouts include both running and biking to get prepared for race day. FREE Duathlon Training Plan 5K 10k Triathlon Sprint Olympic Standard You can set up a mock transition area where you can practice switching from one discipline to the next. Loving the program. Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. If that means you need to walk for a Ratings: 617 Courses 279 View detail Preview site This has a bearing on the difficulty level you choose. Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. 10' wu, 10' cd. After wu, do 4x20" fast with a full recovery between each. The first step is determining how you will ap- The training plan gives me a more balanced life and no niggles !!! Plan 2: Here is a sub-38min 10k training plan which I would say was appropriate to that ability level: < 10k 8-week training plan template >. Eating on a bike is far easier than trying to fuel during a run. less -3 years ago, Go for it, you will not be disappointed. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. We work closely with university partners to offer affordable, quality . In this article, we cover what you need to know to prepare for your first duathlon. I co-own and operate a consulting firm specializing in capacity building and support including . The rigid shoes then become the platform you are pushing down on, rather than the pedal itself. Upload completed workouts from your favorite tracking app or device. Heart-Rate training To download Weeks 19-24 for FREE, Training Plan: "3 Run 13.1 Lite" This plan offers the same level of intensity as the 3 Run 13.1 but over a shorter time period. Once you exit the transition, youll find a designated area to mount your bike. I have gained valuable experience over the years competing both locally and internationally. (8 sessions in total per week). Come on guys it can't be that hard to create a training plan that has both incorporated! As with running, there is certain clothing and gear that you need to have in order to be successful. The first couple times, it can be a bit of a shock. No bigger compliment! Coach's Corner: How to Train for a Duathlon - AsiaTRI.com $4.95. While this is likely not your first inclination, youll want to practice the sport that youre less comfortable with. If youre a solid runner, try weighing the scales towards a little extra cycling in your training plan. If youre running a duathlon in the summer, you dont need to worry, but if there is any case of the weather getting cold, be prepared. Think about form and running pretty. For your recovery, you can walk back to the starting point. Aim to run twice per week, or more if youre experienced. Plus, get free email support along the way! PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot No matter how experienced you are, be cautious about progressing your speed and distance, to avoid injury. Duathlon Training Plans | MultiSportCoaching 4 Week Duathlon Training Plan for Sprint (5km run-20km bike-2.5km run) or Standard Distance (10km run-40km bike-5km run) Good for novice and intermediate level duathletes. Its also good to include some harder efforts, interspersed with plenty of easy stuff. If youre competing in a duathlon in the US, youll be riding on the right side of the road and passing on the left. Aside from the essential gear above, there are a few nice-to-have items that can either improve your performance or improve comfort. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. Dulmen, Germany. You can also purchase tri shorts if you just want the bottom half and plan to wear one of your anti-wicking running shirts. It's good to divide your time equally between the two disciplines. This 12-week training plan includes 6 sessions per week and 2 body weight, strength sessions per week. You're going to want to run at least 2 hours a week even for a sprint du, so that would put you at a MINIMUM 12 hours per week following that ratio. Add Premium. Our 10-week duathlon training plan is designed for the beginner duathlete that wants to prepare properly for their first event. I am feeling great. The maximum volume is around 9 hours toward the end of the 12 weeks and most of the weeks are around 8-9 hours with some lower volumes thrown in there in the beginning and toward your race at the end. Zwift Training Plans | Zwift News. Include regular recovery days and easy weeks, so that it never feels like a drag.