Kickin’ Leaves Duathlon 8 Week Novice
Training Program
The purpose of this plan is to prepare you to finish the Kickin’ Leaves Duathlon fairly comfortably. For this years October 2nd date this training program would begin Monday, August 9, 2010. Ideally between now and then you should be working yourself up so that you are doing 30 to 45 minutes of cardiovascular exercise 3 to 4 times per week. This cardio work could consist of many different things, but should include some of both running/jogging and biking to better prepare you for the training plan. Remember this training plan is only a guide and you can make adjustments to fit your schedule or other needs. If you have any questions consult with a trainer or experienced participant.
This program focuses on minutes not distance. For most people, these times with moderate effort will at least get you close to the race distances.
Most of the training should be done at a “conversational pace.” This means simply that for much of your training while you are biking and running you should be comfortably able to carry on a conversation. If you are gasping for breathe SLOW DOWN. Don’t try to push your hardest during training sessions. That being said, after the first 2 – 3 weeks it will be good to push a little harder once or twice a week. You still don’t want to be going all out, and the push may be for just part of a work out. An example would be for a 45 minute bike ride you would start easily for 10 minutes then push harder for 25 minutes and finish with another easy 10 minutes. These “harder” sessions should not be done on consecutive days.
Following the training program should take between 2- 4 hours per week. Remember to do a light warm up – some walking or other easy activity - before the workout and some light stretching after.
Rest is important. Do not schedule additional workouts on your off days. If you have to miss a day or two one week don’t try to make up for it the next. Just try to pick up where you left off.
A portion of your bike training can be done on a stationary bike if you prefer. But, remember you should be comfortable on your bike. Hills, wind, shifting gears, steering and breaking all add a different dimension to the experience.
Remember you can walk as much as needed during the “run”. So don’t be afraid to take walking breaks if you need them in training and during the race. If you are new to running alternate walking and running every few minutes to build endurance.
Practice the transition from running to biking and biking to running so you are comfortable with the change.
If you have questions contact Grant Frashier, Co-Race Director: 218/327.8801
Click HERE to view the 8 Week Training Guide
This program focuses on minutes not distance. For most people, these times with moderate effort will at least get you close to the race distances.
Most of the training should be done at a “conversational pace.” This means simply that for much of your training while you are biking and running you should be comfortably able to carry on a conversation. If you are gasping for breathe SLOW DOWN. Don’t try to push your hardest during training sessions. That being said, after the first 2 – 3 weeks it will be good to push a little harder once or twice a week. You still don’t want to be going all out, and the push may be for just part of a work out. An example would be for a 45 minute bike ride you would start easily for 10 minutes then push harder for 25 minutes and finish with another easy 10 minutes. These “harder” sessions should not be done on consecutive days.
Following the training program should take between 2- 4 hours per week. Remember to do a light warm up – some walking or other easy activity - before the workout and some light stretching after.
Rest is important. Do not schedule additional workouts on your off days. If you have to miss a day or two one week don’t try to make up for it the next. Just try to pick up where you left off.
A portion of your bike training can be done on a stationary bike if you prefer. But, remember you should be comfortable on your bike. Hills, wind, shifting gears, steering and breaking all add a different dimension to the experience.
Remember you can walk as much as needed during the “run”. So don’t be afraid to take walking breaks if you need them in training and during the race. If you are new to running alternate walking and running every few minutes to build endurance.
Practice the transition from running to biking and biking to running so you are comfortable with the change.
If you have questions contact Grant Frashier, Co-Race Director: 218/327.8801
Click HERE to view the 8 Week Training Guide
