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TRAININGZONE

Duathlon

WINNING THE
DOUBLE
WITH LOTS OF DUATHLONS TO CHOOSE FROM THIS AUTUMN THERE
ARE A MYRIAD OF BENEFITS TO GIVING BIKE-RUN-BIKE RACING A GO

Elite duathletes
do it in socks

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THE PLAN DUATHLON

Meet the greater this time its like the


bear has his mate hanging When?
to be used so long as its road
worthy and then of course a
expert on too. AS DUATHLONS tend to be hard-shell helmet is essential.
Jez Cox organised by clubs and Clothing for duathlon can be
associations that also organise a bit more relaxed than tri
Elite duathlete and coach Why? triathlons in the warmer months, because it doesnt have to
What? DUATHLON CAN form a highly its no surprise that the majority stand up to a swim, so many
beneficial part of any triathletes of events are in the spring and duathletes will go for the added
WITH ITS run-bike-run format, training. The fact that the first autumn. However, over the last comfort of a pair of padded
duathlon has been around for run is a mass start will mean five years more organisers have cycling shorts and socks too.
as long as triathlon. The sport that theres a greater chance been putting on summer races From a training perspective,
has been labelled as triathlon of athletes being drawn on and are finding they are well- one of the most important
for non-swimmers but it has to faster times by running attended. That said, autumn is a aspects is preparing an athlete
developed into much more than alongside others. This contrasts particularly popular time for for running as strongly as
that, with its own World Series greatly with triathlon where them, when most athletes are at possible off the bike and this
and World Championships at athletes are commonly spread their fittest after a summer of involves completing brick or
both short and long distance. out and may feel like they are training and competing. back-to-back training sessions
The UK has a great number of hanging on during the final which simulate the feeling of the
sprint duathlons, which start at run. The fact that duathlons are second run. Like most effective
around the 3k/20k/2k distance, run throughout the year means How? training they are no fun at all
and then beyond this there that they can be used as a vital THE KIT needed for duathlon is but as always, hard work before
are the classic distance races, racing trials in the build-up to not that different to tri. Most the race makes the race so much
which are 10k/40k/5k. For triathlon goals, and they also events will allow any type of bike more fun.
those of you who want to try help to extend a triathletes
something longer, youll be season by allowing competitive Top Autumn Duathlons
attracted to the Powerman racing in the spring and autumn
World Series, which is effectively when tris are scarce. Carsington Dalby Forest MTB
duathlons answer to the Triathletes who have been Duathlon Duathlon
Ironman brand. These races competing in spring duathlons DATE SUN 4 OCTOBER DATE SUN 11 OCTOBER
are usually around 15k/60k/7k tend to enter the tri season LOCATION CARSINGTON WATER, LOCATION DALBY FOREST, NORTH
in distance. much better prepared. Many DERBYSHIRE YORK MOORS
Duathlon has its own stars first-timers find the final run of a DISTANCE RUN 5K / BIKE 30K / RUN 5K DISTANCE RUN OFF-ROAD 5K / BIKE
and a growing number of duathlon harder than in a tri and OFF-ROAD 25K / RUN OFF-ROAD 5K
professionals who race it is in overcoming this that Stirling Duathlon
exclusively in dus, but it is also triathletes can build their Scottish Tri and Run
becoming increasingly popular confidence in their off-the- Championships Ballbuster
among triathletes. British elites bike running.
DATE SUN 11 OCTOBER DATE SAT 7 NOVEMBER
Tim Don, Paul Amey, Catriona Of course, there are also a
LOCATION SCOTTISH SWIMMING LOCATION BOX HILL, DORKING
Morrison and Michelle Dillon growing number of triathletes
ACADEMY, STIRLING UNIVERSITY DISTANCE RUN 8M / BIKE 24M / RUN 8M
have all won duathlon world who try a duathlon and never
DISTANCE RUN 10K / BIKE 40K / RUN 5K
titles. Duathlons appeal doesnt look back. The sport is now at a
stop there though; every year stage in the UK where it provides
throughout his seven-year Tour a full season in its own right.
de France winning streak, Lance Off-road duathlons with a cross-
Jezs top duathlon tips
Armstrong competed in country run and a mountain bike Follow Jez Coxs pearls of wisdom to make sure you maximise
off-road duathlons as part leg are now growing faster than your performance at your next duathlon
of his preparation. any other area of the sport due
Those who have completed to their simple and safe format

1 3
TRY TO run off-road on soft MOST PEOPLE start a
a triathlon will know how hard where they are often held in varied terrain as much as duathlon far too quickly and
it is at the beginning of the run closed rural settings that are possible. This will not only then fade. Pace out your
section; it has even been likened devoid of traffic and these go a long way to helping prevent effort over the whole event and
to running with a bear on your provide an excellent cross- injuries from the jarring associated try to look around you for other
with Tarmac, but it also helps athletes who are following a
back. Well, with duathlon, training benefit along with the
to simulate the heavy-legged similar sensible pace.
because you have run once additional bike handling skills to feeling often associated with
already, the effect is even be gained from racing off-road.

4
the second run. A LOT CAN happen in
three legs. Duathlon is
PRO TRIATHLETES TIM DON, an adventure in itself and

2
WHENEVER YOU can,
you will find yourself going through
PAUL AMY, CATRIONA after your bike rides try
to pull on a pair of trainers bad patches. Very often, if you stick
these out and keep going, you will
MORRISON AND MICHELLE and just run, even if its to the end
of your road and back. Eventually it recover and often end up having a
DILLON HAVE ALL WON WORLD will be something that your body good race. Theres a lot to be said
for keeping going.
DUATHLON TITLES simply expects.

Turn over for your 4-week duathlon training programmes

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TRAININGZONE
YOUR 4 WEEK TRAINING PLANS
DUATHLON PROGRAMME 1 5 - 7 hours per week
Week one Week two
YOUR KEY SESSION THIS WEEK IS THURSDAYS BRICK SESSION. TRY NOT TO MISS IT TRY AND CONSUME A GEL OR ENERGY DRINK ON THE LONGER WEEKEND SESSIONS

Mon Run Run 30 mins easy off-road Mon Gym 30 mins gym conditioning and/or core work

Run 35 mins as 10 mins easy, 3 x (5 mins tempo, 2 mins rest),


Tue Bike Bike 1 hour as (30 mins easy, 20 mins, tempo, 10 mins easy) Tue Run 10 mins easy

Wed Gym 30 mins gym conditioning and/or core work Wed Bike Bike 1 hour as 12 x (4 mins easy, 1 min hard)

Brick session. 1 hour as 4 x (10 mins bike, 5 mins run).


Thur Brick All at easy pace Thur Brick Brick. Bike 45 mins as (20 mins steady, 10 mins tempo
seated, 15 mins steady) STRAIGHT INTO run 10 mins steady

Fri REST DAY Fri REST DAY

Sat Run Run 30 minssteady off-road run Sat Brick Bike 1 hour steady STRAIGHT INTO run 30 mins steady in a
hilly area

Sun Bike Bike 80 mins steady Sun Bike Bike 90 mins as (30 mins easy, 1 hour steady)

DUATHLON PROGRAMME 2 8-10 hours per week


Week one Week two
THE KEY SESSIONS OVER THE NEXT FOUR WEEKS ARE THE HIGHER INTENSITY ONES TAKE ENERGY DRINKS AND GELS ON ANY SESSION LONGER THAN 80 MINUTES

Mon Run Run 70 mins steady cross-country Mon Run Run 70 mins cross-country

Bike 90 mins steady with 4 x (5 mins tempo,


Tue Bike 2 mins easy) in the middle Tue Gym 30 mins gym conditioning and/or core work

Brick. Run 40 mins as (20 mins steady, 20 mins tempo)


Wed Gym 30 mins gym conditioning and/or core work Wed Brick STRAIGHT INTO bike 40 mins steady

Brick. Bike 1 hour steady STRAIGHT INTO run Brick. Ride 1 hour as 4 x (8 mins easy/7 mins hard)
Thur Brick 30 mins tempo Thur Brick STRAIGHT INTO run 10 mins tempo. Warm down

Fri Run Run 50 mins steady Fri REST DAY

Brick. Bike 2 hours steady STRAIGHT INTO 30 mins steady Brick. Bike 70 mins steady STRAIGHT INTO
Sat Brick run. Eat / drink well when riding Sat Brick run 30 mins steady

Bike 2 hours with the last 15 mins of each


Sun Bike Bike 2 hours steady Sun Bike hour at tempo

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THE PLAN DUATHLON

Exertion levels 1. Easy 2. Steady 3. Tempo 4. Hard 5. Maximal

Week three Week four


THIS WEEKS SIMULATED RACE IS THE TIME TO FINE TUNE YOUR TRANSITIONS THIS WEEK IS ALL ABOUT TAPERING FOR SUNDAYS RACE. GOOD LUCK!

Mon Run Run 40 mins steady focussing on good technique Mon REST DAY

Tue REST DAY Thur Brick Brick. Bike 40 mins as (15 mins steady, 10 mins hard, 15
mins steady) STRAIGHT INTO run 20 mins steady

Run 40 mins as 10 mins easy, 20 mins of (20 secs hard, 40


Wed Run secs easy), 10 mins easy Wed Run Run 35 mins easy off road

Brick. Ride 1 hour as (20 mins easy, 20 mins tempo, 20 mins


Thur Brick steady) STRAIGHT INTO run 20 mins steady Thur Brick Bike 1 hour easy with 5-secs sprint accelerations
out of any corners/bends

Fri Gym 30 mins gym conditioning and/or core work


Fri Prep Rest. Check over all race gear

Simulated Duathlon. Warm up for 10 mins. Run 20 mins


Sat Sim tempo STRAIGHT INTO bike 45 mins tempo STRAIGHT Sat Run Run 15 minutes easy. Include 3 x 10 secs hard
race INTO run 20 mins tempo

Sun Bike 90 mins sociable ride with friends Sun RACE DAY

Week three Week four


THE SIMULATED RACE IS THE MAIN SESSION THIS WEEK. THINK THROUGH THE LOGISTICS FIRST BY DOING TOO MUCH THIS WEEK YOUVE NOTHING TO GAIN, BUT PLENTY TO LOSE

50 mins run as (10 mins easy, 10 mins steady, 10 mins tempo,


Mon Run 5 mins hard, 5 mins tempo, 5 mins steady, 5 mins easy) Mon Run Run 25 mins easy on grass practicing perfect run form

Bike 40 mins as 10 mins easy, 10 x (1 min hard/1 min easy), 10


Tue REST DAY Tue Brick mins easy STRAIGHT INTO run 20 mins steady

Brick. Bike 90 mins in racing position as (30 mins easy, 1 hour


Wed Brick tempo) STRAIGHT INTO run 10 mins easy Wed Run Run 35 mins easy off road

Brick. Run 40 mins steady with 6 x 100m max efforts spread Bike 1 hour easy with 5-secs sprint accelerations out of any
Thur Brick throughout. STRAIGHT INTO bike 15 mins easy Thur Bike corners/bends

Fri Gym 30 mins gym conditioning and/or core work Fri REST DAY

Simulated duathlon. Warm up. Run 30 mins tempo Run 20 mins easy with 3x 15 secs hard bursts spread
Sat Sim STRAIGHT INTO bike 40 mins tempo STRAIGHT INTO run Sat Run throughout
race 20 mins tempo. Warm down

Sun RACE DAY


Sun Bike 2-hour sociable ride with friends

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