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. Keep in mind you dont 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. 10' cool down. 15' wu. Cycle Sessions vary from 1hour for interval sessions - 2hour endurance rides. The Entire Help guide to Duathlon Practicing Beginners Youll start with a run and finish with a run. It might seem like youre wasting time in the transition area changing shoes, but youll make up for all the lost time and then some with cycling shoes. The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. Note that you can still work in other, smaller races during your plan too! Please note: duathlon is quite different thing from the aquabike. Its generally better to follow a pre-planned workout, rather than just riding along aimlessly. 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.". Discounted TrainingPeaks Premium (optional). WU: 10' then 10x400 at 10k race pace. Once on your bike, youll ride according to the race route. Theres no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. Get daily advice and monitor your progress in real-time with his interactive plans from TrainingPeaks. A duathlons, triathlons slightly less-daunting cousin, is a great introduction to multisport competition if the swim makes you nervous or you dont have a place to train in the water. The Race Hard plan is for the more . Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. After wu, do 4x20" fast with a full recovery between each. Aim to run twice per week, or more if youre experienced. 8-week duathlon training plan - 220 Triathlon The consistency of biking and running regularly is far more important than the speed at which youre moving. WU: 10' then 12x400 at 10k race pace. Plan 1: Here is a "standard distance" 12-week Duathlon Training Plan which I used to kind of follow when I started out, it's OK: < 12-week duathlon training plan >. The duration of your runs and rides will depend on your current fitness level and the type of duathlon youre training for. Phil is my first port of call for a plan and the person I would recommend first to others. This should be done at a comfortable pace. That tri race is only swimming and biking, no running. Can I Do An IRONMAN On Six Months Of Training? Hello, A huge thank you! Registration is now open for our pilot Youth Spokes Program! Do not get on it until you reach that area. 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.