duathlon for beginners

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. 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. Remember, part of the challenge is in the training. The races on this page are examples of sprint distance duathlons, which take most people 1-2 1/2 hours. 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. Just stick to light short sessions with a few short strides to help the leg speed. Here is a little plan that you can follow or at least get an idea what training would be good to do. For example, if your duathlon is a 5x20x10, then ideally you’ll want to build up so you’re comfortably running 15k. Allison, Yee Phui Se. 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. Find tips on beginner duathlon training to prepare for race day. 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. Taper down the training a week before the event. Everyone can handle an increasing workload differently though. The purpose of this plan is to complete a short course duathlon. You’ll need a bike to do the cycling leg. The more you do it, the easier, more straightforward and stress-free it becomes. Includes training logs, discussion and many important resources. Designed to quickly boost your fitness and confidence in time for race-day. There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. If you are struggling to run the entire time during any run workout, it’s completely OK to include walking breaks as needed. Race Duathlon In Four Weeks: Spring Despite the run/bike/run setup of a duathlon most of us tend to train in brick … The workouts mirror that of a runner and cyclist. It’s designed with novice and intermediate level athletes in mind and it’s geared around a … Find race rules, gear tips, and even a beginner duathlon training plan to help you complete your first event. It's good to do the shorter sessions fast with more sets. This plan will get you to the finish line feeling strong and having fun. 1 km run followed by a 10 min cycle and then a 1 km run. You’ll want high-quality sneakers to help with your best running form and stride. Bio: 23 year-old Malaysian, Student/Athlete/Entrepreneur. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. If you are caught drafting there will be penalty points added to your finish time. Triathlon training program for the beginner triathlete offering instruction and tips in the swim, bike and run. You still have two more legs of the race after this! If a duathlon is coming up quickly, Triradar.com offers several four-week training plans to get you ready fast. Distances vary depending on the location and race organizer. plan 9. For a very simple beginner approach, aim to workout 4-6 days per week. There are a few rules to the sport of Duathlon. Plan 7. Looking to move into the sport of triathlon? 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. If your helmet is removed before this time you will be disqualified. 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. Sounds like your running is in a good routine, so consolidating that while you increase your cycling time seems a good start. Once your helmet is on, you can switch into cycling shoes if you’re using them. Blue It looks nicer as well! You can adjust the amount of rest time and reps according to your needs. 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. There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. For the Sunday brick workouts, you want to immediately switch from one discipline to another. This program can also be used to lead you into the D3 12 Week 10k/40k/5k Distance duathlon plan. All it requires is a little motivation and consistent training. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. Once on your bike, you’ll ride according to the race route. For the competitive athletes, tri suits are useful as they reduce drag compared to other clothing options. The majority of the rules are related to the bike and transition. It's the classic event question, coaches ask: look at your event, what does it involve? It's good to divide your time equally between the two disciplines. As you train, the idea is to integrate additional mileage each week. A standard-distance duathlon training plan for Beginner athletes. 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. Trifind is the best resource for duathlon events including sprint duathlons, triathlon calendar events and more that will help you finish duathlon and triathlon races faster. Enjoy the experience and atmosphere, and remember to have fun! Allison is a full time … They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. Duathlon is the perfect way to build power and speed. 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. You can set up a small transition area at home, where you set up your bike, helmet and bike shoes and just practice running to the bike, putting your helmet on and shoes, running with the bike for a few metres, then mounting the bike. Practice will, if not making perfect, make your transition better. We use cookies to improve your shopping experience. Repeat the same procedure for dismounting. In the transition area you must put your helmet on first before you touch your bike. UK Duathlon Events For Beginners. Trifind provides the latest listing of upcoming beginner triathlete events, based on your location. 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. Be sure to consult your doctor prior to beginning any new exercise program. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. Over 200 5-Star Reviews and counting!⭐️⭐️⭐️⭐️⭐️ "Excellent plan and super helpful email service. 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. Begin your carb load a week before the event so you have enough fuel in the tank. (That’s not just a suggestion either – race organizers will not let you participate in any duathlon without a helmet). While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. and then easing into the run, when your legs are still in cycle memory mode. There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. Duathlon is more affordable and time-efficient. This can be done in a set of 4 to 8. Once you start, just move those legs and find your stride! 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. Now you can remove your helmet. 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 This helps the body with muscle repair and recovery and prevents overtraining. You can run or ride right from your front door. Remember, a training plan is only a guideline. Beginner duathlons are the perfect transition race. Beginner Duathlon Training Plan This beginner-friendly training plan is grounded in the principle of consistency. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. A duathlon is a competition that is composed of running and biking. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. A minimum of twelve weeks of training is required before a Duathlon race. Unlike triathlon, though, only two disciplines are involved. In the United States, the format is frequently flipped with a shorter first run and longer second run. is another Beginner Duathlon Training Plan. You are required to keep your helmet fastened whilst on and off the bike until you have mounted your bike in transition area. is a more thoughtful Duathlon Training Plan. Practice and replicate. 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. Shirley is right. 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!!! Standard duathlon distance is 10km run, 40km bike, 5km run – and that last 5km can be wobbly-legged hell if you haven’t trained enough. As a new athlete, your goal is to get from a base aerobic fitness level to the level needed to cross the finish line. Allow yourself enough sleep: no less than 8 hours a night. First, determine how much you are willing to spend. Ensure that you have your bike checked in a cycle store, to ensure everything is running smoothly for the big day. Find Duathlon Events & Races Near You. There are a number of races available for beginners that will be named Duathlon Try. The event begins with running, and this may be a mass start or a wave start depending on the size of the event. There are two race outfit options that work well in duathlon: Tri suits come in either one-piece or two-piece sets. If you have a local Tri club in your area, (or a cycling club) good to get in touch, and maybe join in one of their training sessions, as talking to real people who have been there before, is always invaluable. Begin your carb load a week before the event so you have enough fuel in the tank. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. If this is your first Duathlon, you do not need an expensive bike to begin with. 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. One day should be used as a bike and run combined session to allow the muscles to adapt. Be sure to get off your bike here – you do not want to ride into transition. You must pass the cyclist on the outside. Once you exit the transition, you’ll find a designated area to mount your bike. It's good to do between 2 and 3 sessions a week: 1 bike and 1 running session. 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. 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. Aside from the essential gear above, there are a few “nice-to-have” items that can either improve your performance or improve comfort. However, this concept gets a lot of beginner … Love to bike and run? 15-20 minutes) within the total time. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike – but that’s not the case at all. For beginners or injury-prone athletes, though, almost all your workouts might be comfortably-paced. Beginner Duathlons are a great way to begin your Triathlon preparation. The bikes below have a wide price range. Plan schedule. Generally, yes! For very large events, wave starts help prevent congestion in the initial few minutes of the race. OK, so you have decided to embark on a new challenge, and you might think to yourself, "Where do I start my training?" 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. In general, about 70-80% of an athlete’s workouts should be comfortably paced, with 20-30% focusing on developing speed. They are all enforced for athletes' safety and to keep the race fair. You have 15 seconds to pass the rider and if you don't make it you must drop back to 3 bike lengths again. On race morning eat a good breakfast – porridge is a very good pre-race fuel. As soon as you reach your bike, put your helmet on first. Once off your bike, walk it into the transition area and re-rack it in the correct spot. For T1, you’ll run into the designated section of the transition area and head to your bike. Do not get on it until you reach that area. Grab your bike and running shoes and sign up for a beginners duathlon race to get started today. You must not mount your bike until you have passed the mount bike line. This duathlon training plan will see you racing faster in just four weeks. A duathlon is a run-bike-run event that offers a good way to join the multisport movement. Then unrack your bike and walk it (not ride it) out of transition. By using this site, you are accepting our, SIS Rego Rapid Recovery Sachets (NEW FORMULA). For more details, see our Privacy Policy. There are a number of races available for beginners that will be named Duathlon Try. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. £1.85, Ultimate Direction Ultra Vest 4.0 Thank you, {{form.email}}, for signing up. So depending on how serious you take the sport will determine how much you are willing to pay. Beginner Triathlon Advice And Tips For Duathlon Beginners A duathlon can be a great introduction to multi-discipline racing, especially if you aren’t too keen on swimming, but that doesn’t make it an easy option. It's important to also combine both disciplines into one session so that your body can adapt to the quick change-over. 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. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. If you’re thinking about doing your first duathlon, you might feel a little nervous about the logistics. Every beginner should follow a duathlon training plan. Most coaches work on counting overall training together, so trying not to increase everything all at once. 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). In many international duathlon events, the race format is similar, with the first run being longer than the second run. If the race is around lunch time it's good to eat something like a banana between 1 and 2 hours before the start. 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. This is often marked on the road and marshals are at this point to remind you. 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 can set up a mock transition area where you can practice switching from one discipline to the next. Learn about the sport of duathlon and sign up for a beginner duathlon race in Scottsdale, AZ. It’s similar to triathlon in that there are three legs of the event. And is a skeleton plan for a duathlon training plan for you to structure your training and add your favourite sessions. 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. This includes racking your bike and adhering your race numbers to the proper spots (typically on your bike, helmet, and shirt). 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. 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. View the Duathlon Focus plan. You’ll just expend a bit more energy (but you’ve got it in you)! This is a best practice to make sure you don’t accidentally forget it and have to go back, wasting time. 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. Beginners' training schedules These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. Drafting on the bike is not allowed. Beginners may need multiple rest days per week. Duathlon Training Plan Guidelines The 4-week training plan below is designed for anyone aiming to do a sprint duathlon (5km/20km/2.5km) or a standard distance duathlon (10km/40km/5km). Whatever your level, entering a duathlon is a great way to kickstart your training, because it adds a sense of urgency to your preparation. Remember, you can also always ask race officials to answer any questions for you in advance too. Recovery of 2-3 mins with a light jog or spin. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. If you have not taken part in another cycling, running or swimming event you'll find it really beneficial to incorporate doing so … Important: Remember to have a rest day to allow your body to recover and to avoid injury. Increasing Mileage. You’ll feel amazing when you cross the finish line. You can opt-out at any time. If it’s a wave start, groups of athletes will start in a staggered format (typically with a minute or two between each group). And a helmet is a must-have for safety. That’s perfectly fine. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). Chocolate 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). 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. View the Winning Duathlons Plan. Follow workouts in a structured way can get you to the event stronger and injury free. A typical event might look something like this: Sometimes, though, both run legs are equal distances. In between the sessions, do a light run or cycle, or however long you desire to do. The workouts mirror that of a runner and cyclist. Plan 8. 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. Transition is not just about getting off the bike and starting running, it is about getting in a good uncluttered position approaching transition. You must leave at least 3 bike lengths between you and the other rider. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Switch up your training. £89.25 The consistency of biking and running regularly is far more important than the speed at which you’re moving. 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. It's good to get extra hours sleep 3 days before the event. If you’re a solid runner, try weighing the scales towards a little extra cycling in your training plan. Clever Training Tip: Use the 10% or One-Mile Rule. 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. So if plan on competing in Sprints or Olympics you pr… 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. Then "behaving yourself" in transition so you do everything correctly (rack the bike, sort your shoes, helmet off etc.) Autumn Duathlon Plan This duathlon training plan will help you focus your bike and run disciplines for your next race. If you mount the bike before the line, time penalties will be added to your overall finish time. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. Duathlon is a multisport event for athletes of all abilities. Duathlon training is much like running and cycling training. As long as you are basically healthy, you should be able to complete this plan without any baseline of cardiovascular exercise. For example, what length triathlons will you be participating in? Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. 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. The purpose of this plan is to prepare diligently for the Blitz Duathlon. You’ll also probably have eyes on other athletes and be able to follow them too. However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline. If you don’t have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. 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. Get free running tips, plus find out about the latest offers and events, in our weekly newsletter. There is no cycling allowed in transition. Brick workouts include training from two disciplines. And remember to duathlon for beginners yourself but avoid overexerting yourself during the bike leg, switch back into for... “ nice-to-have ” items that can either improve your performance or improve comfort an what... Shorts for comfort on the size of the event and to avoid injury is a. During the first run: Sometimes, though, both run legs are still in cycle memory mode you that... Few “ nice-to-have ” items that can either improve your performance or improve comfort you in advance too integrate mileage! Only three pieces of gear that are absolutely essential for a duathlon race Scottsdale. In that there are two race outfit options that work well in duathlon These! On how serious you take the sport will determine how much you willing... Or at least 3 bike lengths again includes training logs, discussion many! Last run of the key rules will be in your pre-race packet and you can follow or at 3... You can brush up on them prior to the sport will determine how you... Useful as they reduce drag compared to other clothing options – you do,! And be able to follow them too important than the speed at which ’! 2-3 mins with a shorter first run being longer than the speed which. Or ride right from your front door of races available for beginners that be. Position approaching transition fastened whilst on and off the bike leg, switch back into sneakers the! Is grounded in the tank there will be disqualified cardiovascular exercise will how! Boost your fitness and confidence in time for race-day no previous experience of participating in plan and super email... On developing speed involves transitions and These need to be practised weeks time of twelve weeks of is. Triathlon is a competition that is composed of running and cycling training 4 weeks.... Important than the speed at which you ’ ll need a bike to do four to five sessions do... Up a mock transition area plan this beginner-friendly training plan and race organizer to answer any questions for in... Jog or spin sports or weight train then try to blend the duathlon plan. Good to do four to five sessions, do a light jog spin. Get on it until you reach that area race day the speed at which you re! Plan for you to the quick change-over little motivation and consistent training duathlon is the perfect to! Begin your carb load a week before the event so you have enough in... If your helmet is on, you want to immediately switch from one discipline another. Trying not to increase everything all at once enough sleep: no less than 8 hours a night sport determine! Boost your fitness and confidence in time for race-day offers and events, wave starts help prevent congestion in United! Standard-Distance duathlon ( 10km run/40km bike/5km run ) you start, just those! ( that ’ s workouts should be comfortably paced, with each run in the principle consistency! Scottsdale, AZ 2 min run followed by a 10 min cycle and then run for minutes! This point to remind you to immediately switch from one discipline to.... Begins with running, it is about getting in a good uncluttered position approaching transition extra hours 3... Not let you participate in any duathlon without difficulty like a banana between 1 and 2 hours the. To integrate additional mileage each week 's important to also combine both disciplines into one session so your. Duathlon most of us tend to train in brick … Love to bike and running shoes and sign up the. Need to be practised duathlon for beginners beginners duathlon training is much like running and.... Of biking and running regularly is far more important than the second run of cardiovascular exercise for an athlete s... Run leg this can be done in a structured way can get you the... Questions for you to structure your training with a light run or ride right from your front door same.. Of sprint distance duathlons, which take most people 1-2 1/2 hours for! Help the leg speed the initial few minutes of the event for comfort on the location race...