Welcome to your 10 Week Cyclist to Duathlete Training Plan
If you are a cyclist and want to try something new this season - a duathlon, this plan is for you. You will have a good base in cycling and currently trains 6 hours per week.
This plan will transform you from cyclist in to duathlete. The plan minimizes risk by slowly building total weekly run time from 30 minutes to a maximum of 1 hour 20 minutes. Daily runs build from just 5 minutes (yes 5 minutes!) to between 45 & 60 minutes
By the end of the plan you will be able to complete a duathlon consisting of a 5km run, a 30k bike and a second 5km run.
Your plan includes:
🚴♂️ 🏃Bike, Run and Brick sessions
❤️ Heart Rate sessions for Garmin, Wahoo etc
🏋️ Strength sessions to help prevent injuries and increase your power
✏️ Training and Race Tips
🧱 Brick, combo and race simulation sessions
📧 FREE Email access to coach
The plan builds endurance on the bike so that a long ride of about 1:45 is possible in week 7.
Overall weekly cycling time also builds from 1:15 in week 1 to 3:20 in week 9.
This gentle build reduces risk of injury and helps you as a runner be more economical on the bike.
Monday is your rest and recovery day.
There is a time trail in week 4 to check your progress. There is a race simulation in week 9.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMAN® Malaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Good luck with your training and duathlon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.