Table of Contents:
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:
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| from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from The Triathlete’s Training Bible |
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| from The Cyclist’s Training Bible |
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| from Training and Racing with a Power Meter |
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| from Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon |
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| from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week |
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| from Advanced Marathoning |
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| from Racing Weight: How to Get Lean for Peak Performance |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
111 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
Did my first Olympic size on my own (just took the distance on the watch), in 3h31, swimming in the sea and with a mountain bike. I swear you hate having a mtb after the first 10k! �� Still enjoyed it though! and the feeling when you’ve done it ��
Let me add that if you are on the fence about starting the sport because you worry about being judged by the more hardcore triathletes, don’t be. I’m a newbie who is very slow and has crappy equipment, but I was never made to feel like didn’t belong there.
Hope to see you at the middle distance world championships in Viborg, Denmark! 😉
Full distance is not an Ironman (for ex.: Challenge Roth). It’s the other way around. Ironman is a brand like kleenex. Not all tissues are Kleenex.
If you are new to this channel, you have got to signup for the teamtrainic platform. It gives you the periodized workouts you need. When I start my day, I already know what I need to do to be ready for my races.
Just found this and I had to subscribe, this guy is good. Great information
Do you recommend socks for cycling? I noticed in the video that a lot of them were jumping onto the bike without them.
Hi Taren, please make a comparison between treadmill and outdoor running. Is it just me, but on a treadmill I have a much lower pace with the same effort than outside. I wonder why there is such a big difference.
4:42 Elastic laces work fine, but not elastic can be accomodated for various foot conditions: broad, narrow, high arch, even shoe to toe contact can be alliviated using special lacing style.
You can make a video on this topic.
Duatholn are great training/race days in the winter when the lakes are closed especially as more and more events are becoming available
Hey, I have a question.
I can swim for a fairly long time (only the swimming lesson at school is already done (-;), I can cycle very far, I have never actually tested how far myself, and I can also run a little more than 10 km. Never done a triathlon and now i wonder what distance I would do. I think the 1/8 is something good for me 500m swimming, 5km running and 20km cycling.
Cyriel
I’m 8 weeks out from my first triathlon. I’m super nervous, but super excited. Have been training for 8 weeks purely for the tri; but am only doing the novice/small tri.:)
I’m from India n have enrolled for my first 70.3 triathlon in Nov 2020. I’m a runner since last 2 yrs, recently learnt swimming n your channel has inspired me to enroll for this triathlon event. I was confused about buying a new bike with a limited budget n thiis video has answered that question. Thank you. You guys are doing a great job!
I’d recommend doing a sprint tri first, lots of fun, and all finished in 2 hours!
I always had the idea that everyone was full on at a tri, but that comes from watching too many pro videos. My brother has done a few and I was surprised that he said many people plan to walk the run, even the Ironman he did he said people trained to do the swim in 2 hours, bike in 8 and speed walk the 26.2 in 7 hours. That opened my eyes. And yes, at his encouragement I have booked my first tri, a 70.3 called the Ultimate. If the training goes well I may up it to the full. And I am a weak swimmer, weak cyclist and weak runner.
very good information… thanks for sharing the tips.. love it
-44 = death. I’m a wimp compared… Today i listened to my 1st podcast ever. It was yours. AMAZING! Every triathlete should listen to them. It is no wonder they are the highest rated. I’m a raving fan. Wow. ��������
Or be a real legend and do an Ironman as your first triathlon. 100% boss move
My first brick session was during a sprint triathlon. That was the slowest 5k I ever ran.��
why not just rebuild the easton rear wheel with an 11speed hub! great video as usual ��
They closed all swimming pools in Poland as of today, so I guess you picked the right moment to post this.
this video was really cool! im new into the tri world so it was interesting. i subscribed:) i’m actually doing my first ever duathlon tomorrow (5k run, 16 mile bike, 2.5 run)
I’m gonna do my first race under Challenge brand. I’m racing Challenge Prague 70.3 only at age 16 with approx. time sub 4:40 at day of my 1st race aniversary. I’m registered and everything is paid. Now it’s time on me to work & maybe get some support.
How long before the event is this training menu is applicable?
The best way to practice swim to bike (as I learnt as a junior) is spin around on the spot 20 times, then run to your bike and go through a mock transition. It replicates the dizzy feeling of getting out the water.
I’d also recommend doing pool based triathlons to start with as well as it gives you more security. And since it’s a staggered start for each person with slowest going first you won’t be left last out on the course
It takes me FOREVER to warm up while running, so duathlons are a special kind of torture for me. I much much rather start out with swimming!!!
Thanks a lot for this video. You guys are great and you do so much for the multi sport world. Please keep up the good work.
just finished my brick workout 40min GCN turbo followed by a three mile run as hard as I can in zone 4..tues are brick day in the winter for bike to run and in the spring I add open water swim to bike….gr8 video mark nicely done
I decided to enter my first triathlon this year so started watching your videos.
My current training plan is 2 x swims, 2 x bike (1 on endurance and 1 aimed at strength sessions on the turbo) and then 2 x runs (1 x on endurance at race pace and 1 x doing drills above race pace).
Will add brick workouts two months prior. The first tri (26 May) is a pool swim, but looking at entering another sprint distance event in September which will be open water.
I am loving the training at the moment.
Wish I knew all this before I started doing Tri’s. I just signed up, went and did a sprint length, I was HOOKED!
Hi, Taren, I know you hear this constantly, but I want to thank you for your channel. I’m a pre-newbie since I don’t know how to swim at all. However, after wandering down a YT rabbit hole last month and subbing, you’ve convinced me that even I can get over my fear of the water. I just signed up for my first swimming lesson. My goal is to learn to swim well enough in 2019 to start doing triathlons in 2020. Until then I’ll continue practicing the other two disciplines. So, thanks random, friendly-seeming stranger in Winnipeg (+ Mel & NTK) for your hard work in putting together quality content!
Hi Taren
I am going to try my first Olympic Distance Triathlon do you have a 12 week program for this.
Kind Regards
Sean McIntyre from Scotland
Another great video Taren! Watching your other videos can be very intimidating as a new triathlete, but this definitely helps put things into a better perspective to get started. You don’t need 20 hours a week to start training today!
Ok i have to address this because it’s driving me crazy…. it’s not cement it’s Concrete…cement is a powder. There i feel better now ����
I’m starting to transition from short course to mid distance and am signed up for my first ever full distance Ironman this year. I’d love to see a video on how to navigate the bike aid station. I’m always afraid I’m going to injure one of the volunteers, or commit some etiquette faux pas. Love all the videos to help navigate this wonderful sport!
Should’ve put this video out before the European duathlon championships that took place in Spain last weekend ������♂️
I think I am a duathlon kind of person. Not sure yet, but pretty sure. I can’t stop thinking about something touching my feet in water.
I prepare by pulling out a deck chair and watch. RUN twice…..these folk are crazy.
My ftp is 210 so I put out like 195 in a race that has me averaging like 34km/hr cause I’m quite light and that way I don’t suffer to much with jelly legs
How many brick workout’s do you do per week? Let us know in the comments below ��
Great advice. I did my first sprint over summer and trained up like this (over distancing gradually). My friend over did it and got injured.
Racing half naked? Haha the winner of the USA age group championship for both Olympic and sprint wore only a speedo. He had a great handlebar mustache too.
also….loving those throwback Charleston Bicycle Company shorts! Those are my go to bike-run brick shorts!
great workout Matt, I incorporate two brick runs a week at the moment, so important to teach the body how to adapt coming off the bike and starting to run used to take me about 4 minutes to start to feel my rhythm on the run but now I can get there pretty much straight away
Break the expensive bike stigma! Everyone thinks they need to spend so much money to do triathlon, if you’re beginning buy whatever is in your budget:)
this is a really awesome video and a sick edit at the start.
I’ve got a Xterra on August 30th. Should I always do my brick session simulating the same distance that my race and also should I start them right now? I’ve been training on base since January. And I’ve been a runner for 5 years already. Thanks again
Do you have a video on calf sleeves or knee high compression socks?
I think I would prefer duathlons as I’m a horrible swimmer. I just wish there were more of them.
what is the best trainer for carrie to the track and do bricks?
I did my first triathlon in 2019 at the age of 66yrs. I ended up doing three ‘super sprint’ events in the year, two pool based and one open water. My background is in cycling, I had not had a swimming lesson in my life before May 2019. I swam breaststroke for each of the events. I did a couch to 5k running programme starting in Aug 2018 as part of my recovery from a serious injury ( I broke the ball off the top of my right femur). All of this background is to ask for advice on starting triathlons as an ‘older athlete’ and also ‘coming back from serious injury’.
Is it bad to do a brick session mon, wed with rowing as a swim leg and then bike, run on treadmill for sprint distance, Tuesday is a hiit day with easy bike and run and same with Thursday. Friday is a swim and road run, Saturday is a long ride and drill session in the pool with a long run stretching into the remainder of the weekend as recovery…is this too much? I feel I am pushing to my limits every day except for recovery days and I feel I am getting fitter except my legs hurt like hell but I feel it’s worth it. I am overweight and need to shed about 15kg before my first race in 12 months to prevent me from embarrassing myself.
1 per week. Great video! Maybe think about taking out the arm gestures to pretend that’s calling up the screen graphics. It seems a little juvenile…
Hi in my training plan for triathlon sprint I have only these exercises 15 days before the race. Do you sugest brick sessions every week?
Here’s a show idea, motivation. Like if I’m with a group I can ride and run fast, when I’m alone I can never push myself to run or ride fast. In a 5K race I can run 7:20/miles, on my own i drag my feet along at 9:00/mile.
I do one each week(when the event comes closer) Today it was a 3 hours 30 LSD ride followed by 4 progressive running intervals
Thanks for putting a high quality video
To explain brick workouts. I just put together a video on my channel doing 4 intervals of bricks for a total of 28 miles of biking and 8 miles of running. You get to see just how hard they are!
Doing the kmd Elsinore 70.3 in 2019 as my first triathlon ��
Wait, a no-drafting duathlon? How come you can use a TT bike with aerobars and stuff? Especially since the distances are so short…
I signed up for an Xterra as my first tri next summer. What could possibly go wrong?
Most awaited subject for me! Thanks Mark! Keep up the great work
My eyes are in pain after seeing that poor cervelo with flat pedals 2:07:D.
And for everyone out there, I recomend you to start with a sprint triathlon, supersprint is probably to fast to enjoy.
I wish I had practiced this type of workout a bit more! I have a triathlon this weekend that has had the soon removed (b-g algae), so it’s a 4km run, 30km bike, then 8km run… Brick workouts are excellent for race preparation (duathlon AND triathlon)!
During the summer time at weekends I ride to the beach, swim, and ride back, my fav brick
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Another story I’ve heard is that the name originated from the “ick”y feeling you have by doing a “b”ike followed by a “r”un. (B)ike(R)un:(ICK)
I just did my first brick last week…..holy crap that was hard. Hopefully it gets easier.
Yep my first time this summer will do a sprint hopefully i will love it? but i am soooo nervous. Do you recommand still wearing a wetsuit if it is really hot outside and the water is too i wonder?if so what is the temperature you recommand that i should not wear it? I am good with swimming like 8/10 as a reference.thank’s
Nicely explained. Such an important session for triathlons, and also for winter training for seasoned runners to prevent injuries.
So if it is a sprint triathlon with a lot of people wouldnt it get quite messy if everyone takes 10m off each other?
Duathlons are fantastic a real sufferfest by the second run! Wish they didn’t (largely) stop over the summer to be replaced by triathlons would be good to have more options all year round (and by the way the ETU Punta Umbria last weekend was amazing not a pothole in sight on the bike!! well done our Spanish hosts)
Did you wear a tri suit? Cam I wear a tri suit for a duathlon
Awesome video everthing fitts (nice animations) pretty well and man that cervelo is a beauty
Getting ready to release a whole series of triathlon training videos. Check them out here! https://mailchi.mp/f5f080a57b97/thetriathletecoach
Yeah…I noticed that when you ran the brake cables in a previous video. You snipped the extra cable pretty short. Live and learn it happens to all of us.
Do you prefer to run your aero bars without bar tape?