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Old 12-06-17, 11:23 AM   #1
RPK79
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Duathlon Training

Last year I did three duathlons and ranked well in my age group and not horribly overall. I've been cycling longer than running having just picked up running two years ago, and it shows in my standings as I am one of the stronger riders, but fall short on the running legs (no pun intended).

As luck would have it I started a job in a large office complex that has a free gym for building employees, so I've begun running every weekday. Currently I'm doing 30ish minute tempo runs M|W|F and then on T|T I'm doing intervals (5 minute warm up, 5 1x1's, 5 minute cool down).

I'm Zwifting using the workouts in the 4 week FTP builder plan. I've been riding every day except for the Tuesday/Thursday as my evening schedule doesn't allow for it and I figure I can go harder on the HIIT runs without having to worry about riding that evening.

Should I be doing more? Less?

I plan to practice transitions come spring as I know I can shave off at least a minute overall there.
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Old 12-06-17, 04:43 PM   #2
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Should I be doing more? Less?

I plan to practice transitions come spring as I know I can shave off at least a minute overall there.
I would say that you might benefit from some "brick" workouts once or twice per week. A brick can vary just about as much as you want it to. You can search for bricks with distances/intensity/frequency/etc. that would be most suitable to you. But basically, a brick workout is a short, but maybe more intense bike workout followed immediately by a run workout (immediately like almost in race conditions). It's not a "transition" workout...i.e. you're not focusing on what you do in the transition area. But rather, on the transition of your muscles going from cycling to running. You can do them on the road, or at the gym on stationary equipment. The purpose of them is to get your legs accustomed to the transition. And, IMO, they do work.

Dan
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Old 12-06-17, 04:52 PM   #3
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I would say that you might benefit from some "brick" workouts once or twice per week. A brick can vary just about as much as you want it to. You can search for bricks with distances/intensity/frequency/etc. that would be most suitable to you. But basically, a brick workout is a short, but maybe more intense bike workout followed immediately by a run workout (immediately like almost in race conditions). It's not a "transition" workout...i.e. you're not focusing on what you do in the transition area. But rather, on the transition of your muscles going from cycling to running. You can do them on the road, or at the gym on stationary equipment. The purpose of them is to get your legs accustomed to the transition. And, IMO, they do work.

Dan
Yes, I do some bricks during nicer weather, but at the moment the bike trainer and the treadmill aren't located in the same place. Thanks though. Solid recommendation.
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Old 12-07-17, 06:49 AM   #4
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I've been working on getting my running speeds up too this year. Two suggestions:


Replace one of your 30 minute sessions with a longer run, at least once per week. A long run meaning around 1.5 hours.


On the intervals, push yourself on max speed every time. Try to get the max speed up.


Pick up a copy of the Hansons Half-Marathon Method. It's pretty good at describing ways to get your speed up.
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Old 12-08-17, 11:28 AM   #5
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I've been working on getting my running speeds up too this year. Two suggestions:


Replace one of your 30 minute sessions with a longer run, at least once per week. A long run meaning around 1.5 hours.


On the intervals, push yourself on max speed every time. Try to get the max speed up.


Pick up a copy of the Hansons Half-Marathon Method. It's pretty good at describing ways to get your speed up.
Hmm, I had been ramping up the intervals and then bringing them back down, but I can mix it up.

I was doing longer runs when I was running outside, and I actually have been doing one slightly longer run a week, but 1.5 hours would mean leaving for work that much earlier. IDK...
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