Rate my duathlon training program (+ Body Revolution)

BIW2012
BIW2012 Posts: 97 Member
in Fitness and Exercise
Hi,

I am doing a duathlon on April 5th and I'm putting together a training program for the next few weeks. My duathlon is a 10k run and 23k bike. I'm also doing Body Revolution (DVD based strength training) I'd love if I could avoid a rest day but not sure if I can get away with it. Thoughts? I'll probably change things up in 4 weeks or so, but this is what I'm thinking for now:

Saturday:
Run 7-10k
Bike 10-15k (will increase distance in a few weeks)

Sunday:
Run 7-10k
Bike 10-15k

Monday:
Body Revolution (30 mins fairly intense strength training) + 20 minutes cardio / 3k run

Tuesday:
Body Revolution + 20 minutes cardio / 3k run

Wednesday:
Rest*

Thursday:
Run 7-10k
Bike 10k

Friday:
Run 7-10k

Question for the pros:

*There's a good Zumba class on Wednesday evenings which I like to get to sometimes. I wonder if I can plan on going to this, or if I need to plan in having a rest day each week as I'm fairly injury-prone and have to see my physiotherapist pretty regularly to build up balance and core stability to ward off injuries.

Should I keep doing Body Revolution, or focus on my race and return to BR? I'd prefer to keep it up as I like strength training and don't want to quit! But, you are supposed to do BR 4 x per week. I don't have time to do it 4 x per week as well as my run/bike training so I'd just be doing it a lot slower.

Thanks to anyone who can help

xx

Replies

  • kaydeedoubleu1
    kaydeedoubleu1 Posts: 567 Member
    Personally? Focus on the duathalon training soley at this point. Instead of body revolution, replace it with something gently like yoga, a body balance class of take it easy with the zumba class. Recommended to do no more than 3 long runs a week, and 2 short ones. Im currently training for a half marathon and im starting with 2 big runs a week and 3 short ones.

    Make sure to warm up reallllly well, especially seeing as your injury prone and just listen to your body- don't ignore the pain.
    Do you have a protein fuelled diet set to go for this?

    Good luck!!!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I'm a little confused, you mention a run and a ride; normally a duathlon is run/bike/run and one of the important components of training would be a brick - a ride followed immediately by a run to get you physically and mentally ready for the transition (the first one is usually pretty comical for the first hundred metres or so as your legs may be a little wobbly after the ride.

    As the previous poster mentioned......focus on the sport specific training for now (as my coach likes to say.....specificity) and, perhaps, include hip & glute exercises (check our Runners World or BeginnerTriathlete.com) and have fun!
  • ScientificExplorerGirl
    ScientificExplorerGirl Posts: 535 Member
    In for tips. My duathlon is in August.

    Good luck BIW2012 and have fun! :smile:
  • ScientificExplorerGirl
    ScientificExplorerGirl Posts: 535 Member
    bump for more comments ??
  • BIW2012
    BIW2012 Posts: 97 Member
    Personally? Focus on the duathalon training soley at this point. Instead of body revolution, replace it with something gently like yoga, a body balance class of take it easy with the zumba class. Recommended to do no more than 3 long runs a week, and 2 short ones. Im currently training for a half marathon and im starting with 2 big runs a week and 3 short ones.

    Make sure to warm up reallllly well, especially seeing as your injury prone and just listen to your body- don't ignore the pain.
    Do you have a protein fuelled diet set to go for this?

    Good luck!!!

    Good tip regarding warm-ups. I could definitely improve on this. Hm, perhaps I should be replacing my Body Revolution workouts with a short mid-week run. No, I hadn't thought about adding more protein, I'll talk to my nutritionist about it next time I see her. Another helpful tip, thanks!

    Good luck with your marathon training!
  • BIW2012
    BIW2012 Posts: 97 Member
    I'm a little confused, you mention a run and a ride; normally a duathlon is run/bike/run and one of the important components of training would be a brick - a ride followed immediately by a run to get you physically and mentally ready for the transition (the first one is usually pretty comical for the first hundred metres or so as your legs may be a little wobbly after the ride.

    As the previous poster mentioned......focus on the sport specific training for now (as my coach likes to say.....specificity) and, perhaps, include hip & glute exercises (check our Runners World or BeginnerTriathlete.com) and have fun!

    This duathlon is run then bike, rather than run/bike/run. I'm stoked that it's run then bike - I did a triathlon a couple of weeks ago and got the dreaded 'lead legs' even though I trained for that particular transition.

    Thanks for the hip and glute exercise tip, will check that out :)
  • BIW2012
    BIW2012 Posts: 97 Member
    In for tips. My duathlon is in August.

    Good luck BIW2012 and have fun! :smile:

    Wahoo! Have you started training? Is it your first? This is my first duathlon, but I did a tri a couple of weeks ago.
  • dreamer12151
    dreamer12151 Posts: 1,031 Member
    I know it's been a few months. but can I get in this thread? I'm going to do a Duathlon on August 2 (1 mi r/12.4m b/3.1rm r). I've got a training plan worked out (British Heart Foundation - 10 week beginner plan) that I start in 2 weeks. My 1st duathlon...1st anything other than 5k's. I thought "what better way to celebrate my 1 year anniversary of running, losing weight & being more fit?!

    Yea, I know - duathlon in August in Florida. Maybe I need to work on my mind next! lol

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