Anyone on here a duathlete - how long to turn from a pure runner to a duathlete??
Any training tips???
Anyone on here a duathlete - how long to turn from a pure runner to a duathlete??
Any training tips???
I ran sub15min 5k in college, a little over a year later and I have become a pretty respectable biker, about 320 Watts FTP, ie, 56-58 40k TT. That will put you in the mix for any amateur race, and sadly enough, may even beat a few of the crappy pro's.
For 6 months, run 3X per week and bike every day. A good outdoor base ride should be at least 1.25-1.5 hours, and preferably 2 hours. A long ride of 3-4 hours will also help you a lot. Once per week do a Time Trial of 18-25k, riding at FTP, this is the cyclists term for your LT or 1 hour pace. It simply means your sustainable power for 1 hour. Once you have built into a regimen of at least 10 hours cycling per week, add in interval training. Runners have a hard time getting their heart rate up initially, so I would suggest a high volume low recovery interval session. My favorite is 8-12X5minhard1mineasy. Also, get a trainer and do high power interval sessions like 10by1minhard2mineasy. Thirdly, do some big gear training, ie 20min at 50rpm. As you can see, the training is like running, the differences are this
1. You can train more and harder on the bike.
2. Runners will have a hard time getting high HR's initially.
Sporting Switch wrote:
Anyone on here a duathlete - how long to turn from a pure runner to a duathlete??
Any training tips???
I got them from the damn bike seat...
It's not too hard, if you are the correct body type.
I have been training with my fiance' who is a sub 5 hour for half ironman. I run 4 days a week, (no repeats or workouts) and bike 4 days a week with her. I only picked up biking a year ago. Within a year I am a pretty good biker. Her last tri she biked 56 miles at 21.8mph. I am a much better biker than she is during training and she uses a tri-bike and I am just on a road bike, which would make me a very competitive duathlon biker.
Additionally, my run has suffered only a bit, I don't take running seriously and I don't race often but I am still solidly a sub 16 minute 5k runner if I strung a few races together.
I have a couple of buddies who were runners (mid 14 types) that converted to Du and Tri - They were animals (competed as pros and won medals at World Championships)
If you are a solid guy who has a pretty athletic brain then you will do fine.
oh, and the bike to run transition is not that bad, I'll do a 60 mile bike ride with her and jump off the bike and run 10 miles sub 7minute pace without being in race mode.
Oh yeah, I should mention I am 46 years old so I made this transition at age 45-46. If you are a kid it should be cake.
Sporting Switch wrote:
Anyone on here a duathlete - how long to turn from a pure runner to a duathlete??
Any training tips???
It's not too hard, if you are the correct body type.
I have been training with my fiance' who is a sub 5 hour for half ironman. I run 4 days a week, (no repeats or workouts) and bike 4 days a week with her. I only picked up biking a year ago. Within a year I am a pretty good biker. Her last tri she biked 56 miles at 21.8mph. I am a much better biker than she is during training and she uses a tri-bike and I am just on a road bike, which would make me a very competitive duathlon biker.
Additionally, my run has suffered only a bit, I don't take running seriously and I don't race often but I am still solidly a sub 16 minute 5k runner if I strung a few races together.
I have a couple of buddies who were runners (mid 14 types) that converted to Du and Tri - They were animals (competed as pros and won medals at World Championships)
If you are a solid guy who has a pretty athletic brain then you will do fine.
oh, and the bike to run transition is not that bad, I'll do a 60 mile bike ride with her and jump off the bike and run 10 miles sub 7minute pace without being in race mode.
Oh yeah, I should mention I am 46 years old so I made this transition at age 45-46. If you are a kid it should be cake.