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Old 07-17-05, 08:53 PM   #1
youm0nt
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training for duathlon

how do i go about training for a duathlon?i run everyday and will be getting my bike soon.im thinking of running monday through friday.saturday is run in the morning, bike in the afternoon.maybe sunday will be rest or some cycling.does this sound fine?am i over doing it?the duathlon wont be very competitve,0 athletes competed in my age group(18 & under male) last year. ill probably be the only one in my age group.
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Old 07-18-05, 10:32 AM   #2
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Work on peaking your training just before the race. I'd practice more bike if running were my strong suit. Incorporate 'bricks' into your training schedule, and work on transitions. Set a goal of just finishing. Don't get too caught up in the first run. Save some for the bike, and spin at the end of the bike leg to freshen the legs some for the start of R2. Stay hydrated and save just a little bit at the end to look fresh picking up your medal...
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Old 07-18-05, 11:26 AM   #3
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about how many calories will i burn during the 11 mile bike part?hot and humid conditions.what are bricks?
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Old 07-18-05, 12:16 PM   #4
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Incase you dont know what some of these mean(no offense if you do understand)

Bricks-A workout that consists of any number of short bike then immidiatly after a short run, you can do this multiple times if you want.
Spin- On teh bike for the last 2-3km you want to be "spinning" you legs fast, ie. cycling at a very high rpms. It will help make you legs feel better for the start of the run, lessining the crampy feeling you get for teh first few kms.

I would say work alot on you cycling, and definatly do the brick training as I described above. Also, practice your transition, if you have any difficulties with anything dont hessitate to post your question on here. there is a large wealth of knowledge.
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Old 07-18-05, 02:21 PM   #5
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Batman knows of what he speaks...an 11 mile bike is pretty short and I wouldn't worry too much about calories burned, but hot and humid means stay Hydrated! How long are the runs, and what kind of times can you post in them? Build up your bike base miles before getting into interval training. Work up slowly and avoid overtraining.

I should have explained bricks, but Batman has it perfectly. The run to bike brick seems easy but should be practiced. But the bike to run was more of a Jello than a Brick when I first started. Try to come into transition at about the same cadence that you run. At the beginning of the run your calves will want to cramp, learn to work thru that. About a month before my first Du I began running after every bikeride I took, training or not. It seemed to help. Remember, with this being your first - no matter what you do, as long as you finish, it will be a PR...
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Old 07-20-05, 08:29 PM   #6
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for a brick work out,how does this sound? 2 mile run,5 mile bike,2 mile run.go longer?
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Old 07-21-05, 12:27 PM   #7
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I compete in the du series in sacramento which consists of 5k/14m/5k and i rotate running and cycling durring the week and on sunday I setup a transition in my driveway and do the distance start to finish. This works really well for me as it eliminates any pre-race anxiety because you are already familiar with the distance
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Old 07-21-05, 01:49 PM   #8
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Quote:
Originally Posted by youm0nt
for a brick work out,how does this sound? 2 mile run,5 mile bike,2 mile run.go longer?
I would just start working on your briks starting with a bike. Like was said(just going with what has been said never don a du, but 4 years of tris under my belt) the run to bike is not that bad. Reason being your run cadence is usually very high in comparison to a normal persons bike cadence, so the run to bike you legs move slower, giving them a rest.

The bike to run is a hudge shock, like was said, causes lots of cramping(calves for me), but you need to do the brick training to get used to this, and how to realise that you CAN run through this to a point.

Try say a.....10km bike/1km run/10km bike/1km run

See how you feel after that, it also gives you a chance to try your transition if you set up a mini transition point like jrennie does. This will get you the bennifit of going through a transition a number of times before you do it in a race, as well as you are doing the brick.

After most rides I do i run for atleast a kilometer after riding, its really only the begining of the run i ever have problems with, so i run untill my legs are feeling good to run, then i turn around i go back. I am finding the distance is getting shorter, it also depends on how i rode that day. If it is after the TT series I compete in, i have to run longer, cus i tend to grind more know i am not running hard after(grind=low cadence). In a race I do what I preach, I spin out the last few kilometers, i can definatly tell the difference in how i can pick up to my race pace at a few100meters into the run.

So the big thing like I said, you can go on the distances I said(10/1/10/1, ect?!?) Or you can train like I have been latley, and that is to run after I ride, but I run intil the stiffnes in my legs is gone then finish up the run.

Ohya, I do actual runs to, i dont only run just after riding incase you are wondering, my parents are doing an ironman in a year and a half, I cant let them beat me to the Ironman....what kind of son would I be?? And running is somethign I REALLY need to work on.

Like I said before, if anyone has anything to add to this, or and thoughts on my training, I would love to discuss it. I am not a coach or anything, this is all jsut stuff that I do myself, and it seems to work ok for now.
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