Duathlon training

[Flynn]

Hello all.......I just recently competed in my first duathlon. It was great, but I realized that I need to put in more time training. I also need to fine tune my training so that it makes more sense for duathlons. Does anyone have any advice regarding this type of training? How many miles a week? How many bricks a week? How much weight room activity a week? Any advice (or a point in the right direction for some advice) would be appreciated. Thanks!

[TriBob]

We can't go into volume until we have your current fitness level and weekly totals. someones long run may be a warm up for someone else.

Generally, 3-4 bikes/runs per week, One brick per week, Increase volume slowly, alternate easy/hard days, recovery week every 3-4 weeks. You can pick up Triathlon 101 and skip the swimming sections. This will cover the basics of multisport training.

[Flynn]

We can't go into volume until we have your current fitness level and weekly totals. someones long run may be a warm up for someone else.

Generally, 3-4 bikes/runs per week, One brick per week, Increase volume slowly, alternate easy/hard days, recovery week every 3-4 weeks. You can pick up Triathlon 101 and skip the swimming sections. This will cover the basics of multisport training.


In terms of weekly totals:

Run - 18 miles
Ride - 40 miles

I know that this is not much. I simply have not wanted to begin too intense of a workout routine without really knowing what I am doing. What exactly do you mean by "current fitness level?" Sorry for the silly question but I am a newbie. Thanks for your reply!

[TriBob]

What exactly do you mean by "current fitness level?"

Volume is most of it. Also how long you have been training. Are you comfortable with that volume?

You may want to try something like this to start:

M - Off :)
T - Bike 10
W - Run 3
T - Bike 10-15
F - Run 5
S - Bike 25, run 2 off the bike
S - Run 8-10, HR < 75% max try to average 70%

Then you can slowly add volume and take a recovery week every 4 weeks.

[audiojan]

I'm a Duathlete... 18 miles running is pretty good. Start with volume and slowly add some speed and interval workouts. Remember the rule of 10%, never have increase from previous week above this "magic" number.

As for riding... 40 miles may be a bit low... Try to spread out the workouts to you get 3*20-25miles and one longer ride per week. I tried to have the run distance to be about 20-25% of my ride distance... (not a scientific number, but it seems to work for me....).

In the beginning, don't worry about speed, just make sure you get the distance in to build base.... And probably the most important of all.... Enjoy it!

[Flynn]

Volume is most of it. Also how long you have been training. Are you comfortable with that volume?

You may want to try something like this to start:

M - Off :)
T - Bike 10
W - Run 3
T - Bike 10-15
F - Run 5
S - Bike 25, run 2 off the bike
S - Run 8-10, HR < 75% max try to average 70%

Then you can slowly add volume and take a recovery week every 4 weeks.



Thanks for the info. Your reply was very helpful. I will write up a plan and start my workouts!