Doorstep to Duathlon

Browse Training Plan Store

Back to Plan Details

Doorstep to Duathlon

Author

John Innes

Length

6 Weeks

Typical Week

2 Day Off, 2 Run, 2 Bike, 1 Brick

Longest Workout

1:00 hrs bike
0:50 hrs run

Plan Specs

triathlon sprint beginner weightloss time goal

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Beginner Duathlete.
This plan assumes a complete beginner with little or no race experience.
An holistic approach with step by step instructions to prepare the beginner for all they need to get to the start line of their first race.
You'll need a pair of good running shoes and a bike with helmet, after that you're good to go.
It's 6 weeks but if you bring some base fitness from bike or run then simply jump in at the appropriate distance out from your first race - we'll soon have you race-day ready!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:06
Training Load By Week
Average Weekly Training Hours: 03:06
Average Weekly Breakdown

Sample Day 1

0:20:00
Walk/Jog

Walk or jog lightly for 20 minutes on a flat road or pathway. 
Ideally the surface should be soft and even and only increase the intensity after at least 5 minutes of warming up.

Sample Day 2

0:40:00
Bike

Find a flat route and cycle on it for 40 minutes. Practice changing gears and steering steadily if unused to a bike on the roads.

Avoid hills and busy roads - they'll come later!

Sample Day 4

0:20:00
Walk/Jog

Similar to the last day, take it nice and easy and just spend 20 minutes exerting yourself at a pace that allows you maintain a conversation.

Allow the first few minutes to get warmed-up and a very easy walk at the end will cool your muscles down.

Sample Day 6

1:00:00
BRICK

Your first brush with 'Jellylegs'. If you've never done a bike to run race before, prepare yourself! Brick sessions exist to teach you how to run on legs that want to fly, having pushed pedals for a while beforehand...It must be how Rudolf feels on Xmas Eve.

Out you go on your bike for a good 40 minutes. Easy at first until you get warmed up but then press on at an effort of say 6 or 7 out of 10 intensity, where a 1 would be staying home and a 10 would be horribly painfully difficult.

Once you get back to Transition (Home) drop the bike and get straight out the door for a steady 10-15 minute run.

It's hard to judge the intensity on your jelly legs so take it easy for the first few minutes. Just past 1K into the run things will settle down and you can press on.

You NOW know what 'Jellylegs' mean!
Take the last 5 minutes really easy to settle your heartrate, and remember - there's no shame in walking if you just can't quite hit the roads hard just yet.

Sample Day 8

0:20:00
Walk/Jog

Walk or jog lightly for 20 minutes on a flat road or pathway. Ideally the surface should be soft and even and only increase the intensity after 5 minutes of warming up.
If you're new to all this, start off with a walk and mix-in short spells of jogging until you can no longer hold a conversation, ease back to a walk until recovered and repeat.

Sample Day 9

0:40:00
Bike

Same as last week, this will build confidence and hopefully some speed...
Find a flat route and cycle on it for 40 minutes. Practice changing gears and steering steadily if unused to a bike on the roads. Try taking a drink while on the move but if nervous skip it.

Avoid hills and busy roads - they'll come later!

Sample Day 11

0:20:00
Walk/Jog

This is the last you'll see of Walk on these sessions...
This one is a mix of walk and jog again for 20 minutes. Jog all of it if you can but don't push it to the point of injuring yourself.

Running is a difficult sport to adjust to - knees and hips hurt etc - it's normal but the right properly-fitted shoes will make all the difference.

Take it as your body lets you, if hurting STOP, regroup and try again.

$20.00 - Buy Now