TRAINING PLAN

Itching to race but no triathlons on the horizon for the foreseeable? Then what you need is a late-season duathlon

If your triathlon season was a non-starter but you’re still keen to enjoy your multisport fix, rescue something from your training and come away from 2020 with some race bling, then maybe the hope of an autumn duathlon will be enough to get you back into focused training.

The standard-distance duathlon of 10km run, 40km bike and 5km run is similar in total duration to a triathlon, and many athletes would actually say that it’s harder. It is without doubt a tougher test of your running capabilities and is favoured by stronger runners who can take advantage of the first leg of the race. With that in mind, this 12week training plan will get you in great shape to turn up on the start line and challenge those athletes afraid of the water.

Inevitably, there has to be a bias in the overall volume towards running, as the key to success in a duathlon is being able to execute a strong first run that doesn’t then destroy your legs before hitting the bike. Your triathlon experience and training will then carry you through the bike leg before one final hit to finish with a fast 5km run. So, in comparison to your triathlon plans, the swim time can be replaced by an additional run.

As well as improving your running form and fitness it’s essential to prepare more thoroughly for cycling on tired legs, so the brick sessions become even more important – the runto-bike workout being the clincher. If you can nail that, you’ll be well on your way to a great race. As mentioned, being able to execute a well-disciplined and well-paced first run will give you the springboard for the rest of the race, so the longer brick sessions are your opportunity to work on this.

To ensure you stay motivated, this plan adapts and develops every four weeks with progression in intensity and/or volume. Weeks nine and 10 in particular see a significant boost in volume to help get you raceready. The build-up towards these more stressful weeks is gradual enough from the beginning of the plan that you should be able to cope with the training demands.

Finally, if you can research the course you’re racing on, try to simulate the elevation profiles in training – if it’s a hilly course then you must include this in training. No excuses for being surprised on race day!