duathlon training

valentine4
valentine4 Posts: 233 Member
in Fitness and Exercise
Hi all,
Just wondering if anyone can give me advice or recommend a good site for duathlon training?

I am on the long distance runners community page so get tons of info there regarding running, training plans etc. but haven't a clue where to start with a duathlon.

I am doing a short one ( my first) in feb - 3 k run, 18k cycle, 3k run.

regards,

Valentine

Replies

  • eldamiano
    eldamiano Posts: 2,667 Member
    I am considering a duathlon in May. For me, training will be pretty standard. I train for 5km runs anyway. It is my first time on a bike for a while though so I am just thinking of practising an 18km ride.

    When it comes to race day I will probably go at my 10 mile pace for the runs (5km run, 18km bike, 5km run). To be honest I think I will learn more after than before.
  • valentine4
    valentine4 Posts: 233 Member
    Thanks,

    Yes I think its going to be a learning experience for me :).
  • esopko
    esopko Posts: 1 Member
    Try to incorporate some "bricks" (Bike, Run, ICK) into your training. So bike and then run, or run and then bike (with as little time between the two). This will help you get use to going from one to the other on race day. Also try to have a higher cadence on the bike, and this will also help with the transition from biking to running.
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    Try to incorporate some "bricks" (Bike, Run, ICK) into your training. So bike and then run, or run and then bike (with as little time between the two). This will help you get use to going from one to the other on race day. Also try to have a higher cadence on the bike, and this will also help with the transition from biking to running.

    This^

    Transitioning from cycling to running is the hardest for most people, regardless of how much endurance they have.
  • eldamiano
    eldamiano Posts: 2,667 Member
    Try to incorporate some "bricks" (Bike, Run, ICK) into your training. So bike and then run, or run and then bike (with as little time between the two). This will help you get use to going from one to the other on race day. Also try to have a higher cadence on the bike, and this will also help with the transition from biking to running.

    This^

    Transitioning from cycling to running is the hardest for most people, regardless of how much endurance they have.

    Is there a relation between expected times? I get this is probably a difficult question but if you have any guidelines then that would be great.

    For example, if one can run 5k in 20 minutes, what would be a typical 18km bike ride time?
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    I am doing one in May and my friend (who has done several tri's, a few half iron man, one full iron man, du's, marathons etc) made me a program. It starts the week of March 10 and each day I run or bike a specific amount of time. Every other week he has me doing a bike/run or a run/bike brick. I'm solid with my running. It's the biking that I never do.
  • dbmata
    dbmata Posts: 12,950 Member
    Try to incorporate some "bricks" (Bike, Run, ICK) into your training. So bike and then run, or run and then bike (with as little time between the two). This will help you get use to going from one to the other on race day. Also try to have a higher cadence on the bike, and this will also help with the transition from biking to running.

    This^

    Transitioning from cycling to running is the hardest for most people, regardless of how much endurance they have.

    Is there a relation between expected times? I get this is probably a difficult question but if you have any guidelines then that would be great.

    For example, if one can run 5k in 20 minutes, what would be a typical 18km bike ride time?

    That would depend on what their bike performance is. Personally, I bike a lot faster than I run.

    For the OP, if your training for a duathlon, make sure you get good bike time in. 18km isn't a long distance but you really want to be comfortable with it. Also, if you're stuck training indoors due to weather, a good trainer for your bike is a must.

    I've also found the sufferfest videos to be very effective for me and my bike training.
  • DuDot
    DuDot Posts: 3
    Valentine,
    I have some training plans available at Duathlon.com.
    If you've got a good running background it won't be a difficult transition.

    As others mentioned, make sure to practice the bike/run transition. Your race is coming up soon so I'd do it once/week.
    Once before race day do the exact distances as a race simulation. You don't have to go at race pace the entire workout, but make sure to go hard toward the end of the first run, early in the bike, late in the bike, and early in the second run. That will help simulate race day.
    Also practice your transitions as a first time duathlete is usually really slow in their first race.
    Find a good Youtube video of a fast transition (don't sit down to change your shoes) and you'll have a good example to model.
    Have fun!
    Eric
  • DuDot
    DuDot Posts: 3
    Is there a relation between expected times? I get this is probably a difficult question but if you have any guidelines then that would be great.

    For example, if one can run 5k in 20 minutes, what would be a typical 18km bike ride time?

    There is no model for predicting an 18km (or any distance) bike ride based on run time that I'm aware of. The variation between athletes is too great for a meaningful prediction.
  • cmsmj1
    cmsmj1 Posts: 66 Member
    bosh - it is late, I'll reply tomorrow, just wanted to mark it
  • cmsmj1
    cmsmj1 Posts: 66 Member
    I've completed 4 Duathlons now - all off-road and from a background of being a lazy bugger.

    The first one - nearly 2 years ago now - I thought that I could do it with just a bit of learning to run. I booked on for the race - Grizedale Off-road - 6.5km / 25km / 6.5km

    I downloaded a training plan and half heartedly tried to follow it. I ran on treadmills...I hopped off and onto bikes and I did put some effort in.

    I thought that I was going to be alright for the race.

    I was very badly under prepared indeed. The first run, my first run outside...and off-road...was a nightmare. I was wasted after the first two km. I fell crossing a stream on a wet log and that summed the day up - It took me an hour to complete the 6.5km..

    My MTB riding skills were (in my head) OK - I;d been riding for years. The challenge of getting going after such a harsh run was nearly too much. I ground out the miles and finished the ride in 2hrs...and then had to repeat the running course one last time.

    jelly legs

    I could barely raise enough steam to walk, let alone run. I just had a dose of MTFU and made it round..

    I came home in nearly 4 and a half hours - just a few from absolute last.

    It was a reality check.

    So, moving forwards - to now - I have entered that race again
    http://www.highterrainevents.co.uk/2.html

    After a year of motivation I have been on MFP for 10 months - Lost 3stones (20kg). learned to run properly (outside and off-road)

    I completed the Midlands Winter Series of Duathlons and have made a lot of progress - these are 5km/20km/5km off-road events.

    I made a 5km PB in my first event of 24.56 - I finished in the top third of the event!
    the second and third events were building blocks and I have the mental strength to take me to the finish regardless of how hard it feels.

    My advice - focus on the event you are poorest on - make it known to your mind and body that you are doing this work - don't shirk the training and apply yourself to it to represent the times and effort you will be putting in.

    The transition from running to riding is hard - but it is not as hard as the reverse - so to plan for that I would spin a lighter gear to get the legs used to the speed that running makes them go.
    Definitely do soe transitional work in your training - I have a local 5k that I run with the dog - so I take her out, drop her off, get my bike and then do a few laps of it and then back to drop my bike off and leg it for one more lap. The effects of the change are not as harsh as it used to be - so am sure you can train to minimise it/

    Always keep going - do not stop for anything - if you have to take small baby steps, then do it - do not walk..take smaller running steps.

    I am fairly sure I have found my ideal racing event with the off-road duathlon - I hate running on roads, I much prefer getting into the wilds and with my MTB history it was a no brainer.

    Good luck with it - I am sure you will kick *kitten*.

    On the OP - can you get an idea of a ride time if you know your run time? No, doubt it. I can run 5k off-road in 25 mins and the 20km off-road takes me about 55 mins.

    On a road ride - I reckon I could do 18km in 35-45 minutes - maybe faster, depends on the course.

    Running fitness and riding fitness are not the same animal.

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