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 A GO

Elite duathletes do it in socks

84 OCTOBER 2009

TRI07.zoneplan 84 8/9/09 5:12:37 pm THE PLAN DUATHLON

Meet the greater – this time it’s like the to be used so long as it’s road bear has his mate hanging When? 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? in the warmer months, because it doesn’t have to What? DUATHLON CAN form a highly it’s no surprise that the majority stand up to a swim, so many beneficial part of any triathlete’s 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 shorts and socks too. as long as . The that there’s 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 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 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 triathlete’s something longer, you’ll 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 duathlon’s 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 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 titles. Duathlon’s appeal doesn’t look back. The sport is now at a RUN 10K / BIKE 40K / RUN 5K stop there though; every year stage in the UK where it provides throughout his seven-year Tour a full season in its own right. Jez’s top duathlon tips de France winning streak, Lance Off-road duathlons with a cross- Armstrong competed in country run and a Follow Jez Cox’s 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 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 1 possible. This will not only 3 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 back. Well, with duathlon, training benefit along with the with Tarmac, but it also helps athletes who are following a 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. the second run. A LOT CAN happen in three legs. Duathlon is WHENEVER YOU 4 an adventure in itself and “PRO TRIATHLETES TIM DON, can, after your bike rides try you will find yourself going through PAUL AMY, CATRIONA 2 to pull on a pair of trainers bad patches. Very often, if you stick MORRISON AND MICHELLE and just run, even if it’s to the end these out and keep going, you will 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. There’s a lot to be said DUATHLON TITLES” simply expects. for keeping going. Turn over for your 4-week duathlon training programmes

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TRI07.zoneplan 85 8/9/09 5:12:38 pm TRAININGZONE YOUR 4 WEEK TRAINING PLANS

DUATHLON PROGRAMME 1 5 - 7 hours per week Week one Week two YOUR KEY SESSION THIS WEEK IS THURSDAY’S 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

35 mins Bike 1 hour as (30 mins easy, 20 mins, tempo, 10 mins easy) Run as 10 mins easy, 3 x (5 mins tempo, 2 mins rest), Tue Bike 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). Brick. Bike 45 mins as (20 mins steady, 10 mins tempo Thur Brick All at easy pace Thur Brick seated, 15 mins steady) STRAIGHT INTO run 10 mins steady

Fri REST DAY Fri REST DAY

1 hour 30 mins Run 30 minssteady off-road run Bike steady STRAIGHT INTO run steady in a Sat Run Sat Brick 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, 30 mins gym conditioning and/or core work Tue Bike 2 mins easy) in the middle Tue Gym

Brick. Run 40 mins as (20 mins steady, 20 mins tempo) 30 mins gym conditioning and/or core work Wed Gym 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 Bike 2 hours steady Sun Bike Sun Bike hour at tempo

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

Week three Week four THIS WEEK’S SIMULATED RACE IS THE TIME TO FINE TUNE YOUR TRANSITIONS THIS WEEK IS ALL ABOUT TAPERING FOR SUNDAY’S RACE. GOOD LUCK!

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

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

Run 40 mins as 10 mins easy, 20 mins of (20 secs hard, 40 35 mins Wed Run secs easy), 10 mins easy Wed Run Run easy off road

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

30 mins Fri Gym gym conditioning and/or core work Fri Prep Rest. Check over all race gear

Sim Simulated Duathlon. Warm up for 10 mins. Run 20 mins Sat 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 YOU’VE NOTHING TO GAIN, BUT PLENTY TO LOSE

50 mins run as (10 mins easy, 10 mins steady, 10 mins tempo, Run 25 mins easy on grass practicing perfect run form Mon Run 5 mins hard, 5 mins tempo, 5 mins steady, 5 mins easy) Mon Run

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

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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