Preparing for a Duathlon + Race Day
Video taken from the channel: TheTriGuy
Brick Workout 101 | Triathlon Training Explained
Video taken from the channel: Global Triathlon Network
One Simple Duathlon Workout
Video taken from the channel: Matt LeGrand
Duathlon Training & Preparation | How To Plan Your First Duathlon
Video taken from the channel: Global Triathlon Network
Beginner Triathlon Training Tips | Help For New Triathletes
Video taken from the channel: Global Triathlon Network
Beginner TRIATHLON TRAINING PLAN with just 4 WORKOUTS a week
Video taken from the channel: Triathlon Taren
How To Start Triathlon A Beginners Guide To Your First Race
Video taken from the channel: Global Triathlon Network
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. For a very simple beginner approach, aim to workout 4-6 days per week. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week.So first things first: Duathlon is a time-consuming sport due to the two sport disciplines, so it is important to plan and use your training time effectively.
It’s a good stepping stone to start your training with a minimum of three days a week. If you can find the time to do four to five sessions, you will be more prepared going into the event.This guide to duathlon training for both high performance and leisure athletes is based on practical training experience with top athletes of the DTU (German Triathlon Union), the DLV (German Track and Field Federation) and the BDR (German Cyclist’ Union), including the European champion Ralf Eggert and World Champion Normann Stadler.
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. 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.Different days will require different training intensity levels. I have included in the 8 week program a guide on a scale of 1-10 what level you should be working at for each specific workout. This is a guide.
You will have good days and bad days so just listen to your body and work as close to that guide.beginner duathlon training plan. getting started. Goal of this plan. The purpose of this plan is to complete a short course duathlon.
The races on this page are examples of sprint distance duathlons, which take most people 1-2 1/2 hours. As long as you are basically healthy, you should be able to complete this plan without any baseline of cardiovascular exercise.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). It’s designed with novice and intermediate level athletes in mind and it’s geared around a Monday to Friday working week.
The sprint triathlon is the shortest of the triathlon distances, making for a perfect introduction for beginners to the sport.. These events usually consist of a 750m swim in an ocean/lake/river, a 20km bike ride, and finally a 5km run. Most beginners will start off on sprint triathlons; however, sprint triathlons are in fact, not exclusive to beginners.
The best way to train for a duathlon is to make running and cycling a regular part of your lifestyle. You should aim to train twice per week for each discipline, or more. The duration of your runs and rides will depend on your current fitness level and the type of duathlon you’re training for.This beginner’s plan was created specifically for the classic distance race at the 2016 Nautica Malibu Triathlon presented by Equinox, which includes a half-mile ocean swim, an 18-mile bike segment and a four-mile run.This program assumes you have limited multisport experience and you’re beginning your training straight off the couch.
Duathlon Training Plan, 5K run/30K bike/5K run, 12 Week. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. The schedule consists of 3 workouts per week in each sport.Budget at least 12 weeks to train for your duathlon. You need a good level of basic fitness before you begin on a training schedule.
For example, if the race you choose features two 3-mile runs and a 20-mile bike ride, be sure you can run for 30 minutes without a break and bike for 45 minutes at a comfortable pace before embarking on a training program.Another good winter session that is great training for duathlon training is to break up a long ride and long run by running 30 minutes biking 90 minutes, running 30 minutes, biking 90 minutes, running 30mins! Breaks it up nicely!Looking to move into the sport of triathlon?
Beginner duathlons are the perfect transition race. Grab your bike and running shoes and sign up for a beginners duathlon race to get started today.Triathlon and duathlon training schedules Our ten week training schedules will help kick-start the training you will need to complete your triathlon or duathlon challenge. It’s important to listen to your body and find a good balance between training, rest, work and play.
Rest and recovery is just as important as training.
List of related literature:
|
|
| from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide |
|
|
|
| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
|
|
|
| from The Triathlete’s Training Bible |
|
|
|
| from The Cyclist’s Training Bible |
|
|
|
| from Training and Racing with a Power Meter |
|
|
|
| from Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon |
|
|
|
| from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week |
|
|
|
| from Advanced Marathoning |
|
|
|
| from Racing Weight: How to Get Lean for Peak Performance |
|
|
|
| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
37 comments
1/8 triathlon in 2015, 1/4 triathlon and Half Ironman Dun Laoghaire 2018. Two half distance races planned for 2019 (in The Netherlands)
Hi Taren, after watching your videos for over a year and half(followed for doing a 3km harbour swim in 2017 for some open water skills), i am finally getting into the triathlon sport. i signed up my first sprint tri for next month!!!
Great video doing my first tri next year at Blenheim excited and scared at the same time
Transitioning from swim to bike will be my biggest challenge I’m pretty sure. I expect I’ll be like a walrus trying to get on that bike
Nice video. I cannot emphasize how important it is to do some shorter distances before embarking on a longer time commitment and a longer distance. I learned and continue to learn a lot about myself, about being efficient, about what is truly important to have on my station as I have raced. I will say that for shorter races, any and all efforts count: short runs of 20 minutes, short swims, short bike rides. The important thing is to get out and do it. Cognitively speaking we can build on these experiences to have the psychological endurance to complete a triathlon. In addition, our bodies, our muscles, and the wisdom of our body will remember movement. People do not realize that, from an evolutionary standpoint, we are designed to do exercise. A lot of it. As you train, take care of yourself, listen to your body, be smart about not taking undue risks and prevent injury. It is definitely important to have support: partner, family, friends. Lastly, remember when you do the race to be grateful to all the volunteers that give up their own training and family time to make the race possible.
Don’t try new things on race day. That’s what practice is for.
You’re my favorite channel on YT right now! Getting pumped about my first ever triathlon next year!!
Thank you for the beginner tips,right now I don’t have any bike should I take a road bike or a triathlon bike..?
Love your videos helping so much and filling me with confidence! Thanks everyone! <3
I am a swimmer, my legs do not work well on the ground… On a bike however it’s alright. I know my running is wrong. How do I work on my running technique? Right now my tehcnique means hurting my knees A LOT… For the moment I train my running on the elliptical but I really want to be able to run outside and in the correct way.. THANK YOU for your channel!
Do you have any tips for deciding on distance? I have 1 sprint and 1 super sprint to my name. I have started training already and 6 weeks out cannot decide whether to aim to beat my previous sprint or step up for my first olympic?
I found you when starting up a year ago, I was full of questions and had no one to answer them to me. You were that guy! And that´s why I keep supporting you
I always thought ‘brick’ was an acronym for ‘bike, run… ick’
Doing my first Triathlon in August 2019 IM 70.3 Dun L Let’s just say i’ve a lot of training to pack into the next 10 months
Im doing only 1 of these a week it being sweet spot ride + race pace run. works like a charm!
I have my first triathlon in June. Goose bumps when I think about it. Found 1/8IM near me, great distance but quite fast. I took some more time to prepare because I know I can’t workout 6+ times a week. So I started in October…
hey Taren, really nice and inspiring channel! What is the band you are wearing on your arm during treadmill runs?
Totally love the holograms in your pain cave… I just use my phone and TV screen
I did a duathlon about 6 months ago after about 2 years of switching between running and cycling. It was the first competitive event of any kind that I had done and even though the bike stage was the most lonely stage ever for me, I absolutely loved every minute of the whole event. Cycling after a run actually felt amazing for me. I’d never been more exhausted in my life but I’m definitely planning to do another one soon
Superb as ever, brother!! Quality content quality workout! Keep it coming man!
Im one of those that Just started Training and ive been doing your swim Training, thanks for that! Ive been doing 4 Bike, 3 Run and 2 swims for about 4 weeks and i feel fine doing that many workouts…i intend to increase my swim workouts (been dreading those) and reduce the Bike for a little bit…should i reduce my Training load or continue as Long as i feel fine? Thanks for all your Videos they have been a great kickstarter and inspiration
would you consider this four time a week approach also for a 70.3? I’ve done the distance before, and many shorter distances, but I am finding it hard to find time to get in the pool, bike and run 3 times a week
Is there any specific request for a helmet? Or could be just a basic one? Im thinking to buy a cheap alternative from China. Thanks.
Depends on my training periodization. If my training block focus is on base aerobic capacity, I might not do any bricks for those 4 weeks. As I move closer to my A race for the season, more bricks tend to be incorporated, but typically not more than one or two per week. Always bike->run… I don’t seem to have a problem with swim->bike, and only go for triathlons so no need for other variations. To be honest I don’t think I have a big issue getting into the run from the bike either. I just have to tell my body to shut up and take it for maybe three minutes and then it accepts my decision to punish it and switches over to run mode.
Great Video. I am currently running 4 times per week. I am running about 22/24 miles per week. Sun, Mon, Wed, Fri. Must say I am picking up niggles, knee, low back, heel etc. I have just bought a full carbon fitness bike and want to start Triathlon training in prep for competing in a few races next year. What would you recommend as a schedule for 5 days per week? I feel I deff need 2 days minimum rest per week at the moment. Quickest 5k time just now is 24:25 and yesterday I completed 5.8 mile on the bike in 22:46. I can swim but haven’t swam for quite a while, years! No problem swimming in open water, well I mean I am not scared.
Thanks
I love duathlons. Always surprised this isn’t the normal pathway into tris.
I’m not a swimmer so suffer through swims, but would love to substitute a paddleboard instead!!
If I do enough brick sessions, will I also be able to augment reality?
thanks for your advice. have 3 years to train for my 1st Iron man in 23 years.
What year did you do your first triathlon? Will it be 2019? Let us know in the comments below ��
How many days complete rest do you have before racing a triathlon?
Solid & simple plan. Been too long since I did a brick workout like this. On the slate for early Saturday. Thanks Matt!
You’re in Winnipeg??!! I used to live there! Just started training 10 days ago and have been watching your videos. Thank you for all the help, hopefully I will keep on training and be ready for a 70.3 in may. Gotta stay motivated!
Done one, loved it. Definitely better, at least until I progress from “I don’t drown” to “I actually can keep up on swim with the rest”
Rules: u can’t cycle in the transition area (after swimming or before running), can u?
My first triathlon was last August, sprint, borrowed bike, loved it!
Thank you Taren for helping me do my first Sprint triathlon! Now for Olympic, 70.3,……
When does it usually happen in Melbourne, Australia? Summer or Winter?
I was like this isn’t GCN.
But hella useful info. Thanks:3