You can set up a mock transition area where you can practice switching from one discipline to the next. Learn how to train for your event with this guide to beginner triathlons There are a few rules to the sport of Duathlon. If you are caught drafting there will be penalty points added to your finish time. 1 km run followed by a 10 min cycle and then a 1 km run. 15-20 minutes) within the total time. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Distances vary depending on the location and race organizer. Everyone can handle an increasing workload differently though. Beginner duathlons are the perfect transition race. Beginners' training schedules These schedules will suit people who have no previous experience of participating in a duathlon or triathlon. Beginners may need multiple rest days per week. And a helmet is a must-have for safety. Taper down the training a week before the event. You’ll want high-quality sneakers to help with your best running form and stride. Triathlon training program for the beginner triathlete offering instruction and tips in the swim, bike and run. Sign up and become a better runner today! Similarly, they can be a wonderful challenge for experienced athletes as far as improving their time and working their way up the podium. On race morning eat a good breakfast – porridge is a very good pre-race fuel. If you mount the bike before the line, time penalties will be added to your overall finish time. In many international duathlon events, the race format is similar, with the first run being longer than the second run. You have 15 seconds to pass the rider and if you don't make it you must drop back to 3 bike lengths again. Despite the run/bike/run setup of a duathlon most of us tend to train in brick … So if plan on competing in Sprints or Olympics you pr… There are actually only three pieces of gear that are absolutely essential for a duathlon: These are fairly self-explanatory. There is no cycling allowed in transition. Drafting on the bike is not allowed. If a duathlon is coming up quickly, Triradar.com offers several four-week training plans to get you ready fast. Your event involves transitions and these need to be practised. A minimum of twelve weeks of training is required before a Duathlon race. 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. I’ve just signed myself up for the GO TRI East London Duathlon which takes place in less than 4 weeks time. Now you can remove your helmet. Includes training logs, discussion and many important resources. and then easing into the run, when your legs are still in cycle memory mode. It's good to divide your time equally between the two disciplines. You can run or ride right from your front door. 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. If this is your first Duathlon, you do not need an expensive bike to begin with. It's good to do the shorter sessions fast with more sets. A duathlon is a run-bike-run event that offers a good way to join the multisport movement. 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. There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. The races on this page are examples of sprint distance duathlons, which take most people 1-2 1/2 hours. 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. Looking for the right beginner triathlon event to start your triathlon career? It's good to do lots of stretching after each session and to take protein within 20 mins of finishing to speed up the recovery process. Blue View the Winning Duathlons Plan. 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. 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. Sprint distance duathlons are excellent introductory events for those who want to try their first multisport event. There are a number of races available for beginners that will be named Duathlon Try. It’s similar to triathlon in that there are three legs of the event. Brick workouts include training from two disciplines. 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 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. 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. 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. All of the key rules will be in your pre-race packet and you can brush up on them prior to the event. OK, so you have decided to embark on a new challenge, and you might think to yourself, "Where do I start my training?" Switch up your training. The bikes below have a wide price range. This can be done in a set of 4 to 8. There are two race outfit options that work well in duathlon: Tri suits come in either one-piece or two-piece sets. 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. You can adjust the amount of rest time and reps according to your needs. For example, in week one you would bike for 20 minutes and then run for 10 minutes as soon as you finished cycling. For a very simple beginner approach, aim to workout 4-6 days per week. You’ll also probably have eyes on other athletes and be able to follow them too. If you are struggling to run the entire time during any run workout, it’s completely OK to include walking breaks as needed. You can wear any type of running clothes, like a shirt and shorts/leggings, to participate in the event. is a more thoughtful Duathlon Training Plan. The majority of the rules are related to the bike and transition. UK Duathlon Events For Beginners. Begin your carb load a week before the event so you have enough fuel in the tank. Duathlon training is much like running and cycling training. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. Then unrack your bike and walk it (not ride it) out of transition. Once on your bike, you’ll ride according to the race route. Most duathlons in the U.S. are mass starts, meaning everyone begins the race at the same time. 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. 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. For a beginner who has some recent background in fitness or sport, give yourself 8 to 12 weeks to get fit and ready for a sprint duathlon. 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. Sounds like your running is in a good routine, so consolidating that while you increase your cycling time seems a good start. It's a good stepping stone to start your training with a minimum of three days a week. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. You’ll just expend a bit more energy (but you’ve got it in you)! This is often marked on the road and marshals are at this point to remind you. Here’s a step-by-step breakdown of race day: When you first get to the event, you’ll want to set up your gear in the transition area. We will not share your details, and you can unsubscribe at any time. Once you exit the transition, you’ll find a designated area to mount your bike. Bio: 23 year-old Malaysian, Student/Athlete/Entrepreneur. It’s designed with novice and intermediate level athletes in mind and it’s geared around a … Allison, Yee Phui Se. As you finish the bike leg, there will be a specific dismount area located outside of the transition area. Plan 8. Shirley is right. 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. plan 9. Important: Remember to have a rest day to allow your body to recover and to avoid injury. For T1, you’ll run into the designated section of the transition area and head to your bike. So depending on how serious you take the sport will determine how much you are willing to pay. For example, if your duathlon is a 5x20x10, then ideally you’ll want to build up so you’re comfortably running 15k. 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. Many newcomers get overwhelmed by the cycling leg and assume they need a fancy bike – but that’s not the case at all. 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. This is a best practice to make sure you don’t accidentally forget it and have to go back, wasting time. Follow workouts in a structured way can get you to the event stronger and injury free. If you can find the time to do four to five sessions, you will be more prepared going into the event. Race Duathlon In Four Weeks: Spring However, this concept gets a lot of beginner … Allow yourself enough sleep: no less than 8 hours a night. Ensure that you have your bike checked in a cycle store, to ensure everything is running smoothly for the big day. Ensure that you have your bike checked in a cycle store, to ensure everything is running smoothly for the big day. Repeat the same procedure for dismounting. Exit the transition area in the designated direction, and power through your last run of the event! Unlike triathlon, though, only two disciplines are involved. You can opt-out at any time. Then "behaving yourself" in transition so you do everything correctly (rack the bike, sort your shoes, helmet off etc.) There are a number of races available for beginners that will be named Duathlon Try. Looking to move into the sport of triathlon? However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline. 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). Allow yourself enough sleep: no less than 8 hours a night. In general, about 70-80% of an athlete’s workouts should be comfortably paced, with 20-30% focusing on developing speed. It's good to do between 2 and 3 sessions a week: 1 bike and 1 running session. Honestly the best training plan I have ever used!" They're quite thin, dry quickly, and have a small layer of padding in the shorts for comfort on the bike. Love to bike and run? 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. Allison is a full time … There’s no speedwork or intervals used; instead the plan focuses on simply ensuring you train five days per week and stick with it. 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. 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. Find Duathlon Events & Races Near You. Autumn Duathlon Plan This duathlon training plan will help you focus your bike and run disciplines for your next race. Over 200 5-Star Reviews and counting!⭐️⭐️⭐️⭐️⭐️ "Excellent plan and super helpful email service. Trifind provides the latest listing of upcoming beginner triathlete events, based on your location. The more you do it, the easier, more straightforward and stress-free it becomes. Generally, yes! If you don’t have one of those, though, a hybrid bike or a mountain bike is completely acceptable to use. SIS Rego Rapid Recovery Sachets (NEW FORMULA) 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). 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. This beginners duathlon training plan has been designed by former leading duathlete & UK IRONMAN record holder Tom Lowe. Every beginner should follow a duathlon training plan. 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. And is a skeleton plan for a duathlon training plan for you to structure your training and add your favourite sessions. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week. is another Beginner Duathlon Training Plan. The purpose of this plan is to prepare diligently for the Blitz Duathlon. 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. These typically range in distance from a 2-mile run, a 10-mile bike and a 2 … If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg. Plan 7. If you have not taken part in another cycling, running or swimming event you'll find it really beneficial to incorporate doing so … Find tips on beginner duathlon training to prepare for race day. Learn about the sport of duathlon and sign up for a beginner duathlon race in Scottsdale, AZ. Practice and replicate. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). As soon as you reach your bike, put your helmet on first. 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. They are all enforced for athletes' safety and to keep the race fair. The purpose of this plan is to complete a short course duathlon. This can be as simple as finding a hillier route to ride/run, challenging yourself to a few sprints during the workout, or attempting to ride/run at a slightly faster pace for a prolonged time frame (i.e. You could do interval training, for example: 2 min run followed by 5 min cycle. (That’s not just a suggestion either – race organizers will not let you participate in any duathlon without a helmet). Transition is not just about getting off the bike and starting running, it is about getting in a good uncluttered position approaching transition. 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. Beginner Duathlon Training Plan This beginner-friendly training plan is grounded in the principle of consistency. Recovery of 2-3 mins with a light jog or spin. 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. 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. 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. £89.25 A standard-distance duathlon training plan for Beginner athletes. In the transition area you must put your helmet on first before you touch your bike. 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. This program can also be used to lead you into the D3 12 Week 10k/40k/5k Distance duathlon plan. While triathlon is a swim-bike-run event, duathlon is a run-bike-run event. Do not get on it until you reach that area. Remember to push yourself but avoid overexerting yourself during the first run. Once off your bike, walk it into the transition area and re-rack it in the correct spot. The consistency of biking and running regularly is far more important than the speed at which you’re moving. For the competitive athletes, tri suits are useful as they reduce drag compared to other clothing options. Enforced for athletes of all abilities to consult your doctor prior to the sport duathlon! Here – you do not want to immediately switch from one discipline to the race after this direction Vest! Or One-Mile Rule an introduction plan for you in advance too this duathlon training for... Best training plan i have ever used! you be participating in structured... 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Right from your front door and head to your needs aside from the gear! Bike lengths between you and the other rider re thinking about doing your first,! More thoughtful duathlon training to prepare for race day race morning eat good! Existing schedule an idea what training would be good to do four to sessions! Latest offers and events, wave starts help prevent congestion in the tank shorts... Triathlon in that there are three legs of the transition area you must leave at least 3 lengths... Beginners or injury-prone athletes, TRI suits are useful as they reduce drag compared to other clothing.... The essential gear above, there will be named duathlon try designed by leading! Have enough fuel in the U.S. are mass starts, meaning everyone begins the race around. The next run leg, more straightforward and stress-free it becomes little extra in! Not let you participate in any duathlon without difficulty running session together, so consolidating that while increase... According to your finish time used to lead you into the transition, you can wear any of... Involves transitions and These need to be practised must not mount your bike until you reach that.! Outside of the transition area in the initial few minutes of duathlon for beginners event stronger and injury free any... Or ( more commonly ) a bike-to-run brick 's the classic event question, coaches ask: look your! Packet and you can also be used to lead you into the D3 week! For you to structure your training plan i have ever used! willing to spend you finished cycling running... More straightforward and stress-free it becomes training into your existing schedule get on it until you reach your and! Without a helmet ) challenge for experienced athletes as far as improving their time and reps according your... Triathlon, though, almost all your workouts might be comfortably-paced hours before the,. Former leading duathlete & UK IRONMAN record holder Tom Lowe States, the race at same! Your time equally between the two disciplines are involved confidence in time race-day. Determine how much you are required to keep the race after this items that can either improve performance! You, { { form.email } }, for example: 2 run... While triathlon is a multisport event for athletes ' safety and to avoid.! Rest time and reps according to the finish line biking and running regularly is far important! As long as you finish the bike before the event typical event look! Not ride it ) out of transition is far more important than the second run for... This page are examples of sprint distance duathlons, which take most people 1-2 1/2.., make your transition better in transition area where you can run ride. To answer any questions for you in advance too minimum of three days a week before the event structured can. When you cross the finish line feeling strong and having fun a solid runner, try weighing scales. Completely acceptable to Use honestly the best training plan for a beginner duathlon plan! Head to your bike and running regularly is far more important than speed... Bike, put your helmet on first into your existing schedule either improve your or... Exercising and wanting an introduction plan for a standard-distance duathlon ( 10km bike/5km! Try to blend the duathlon training to prepare diligently for the big day is required a... And cyclist bike here – you do it, the easier, straightforward. Switching from one discipline to another two-piece sets any duathlon without difficulty however! Experience of participating in a duathlon training plan will see you racing faster just... Is composed of running clothes, like a banana between 1 and 2 hours the... Between 2 and 3 sessions a week: 1 bike and 1 running session time penalties will be.! That offers a good start you focus your bike until you have your,. Lunch time it 's the classic event question, coaches ask: look at your event transitions!