I’m a beginner duathlete and I’m trying to figure out how to balance the run and bike in my weekly training schedule. Right now I could probably run a 36 min 10k and I could probably average 22-23mph over 1 hour on the bike; both would be all-out efforts. I think this probably makes me equally slow/fast in both disciplines - let me know if that’s not the case. I have 8 hours/week to train, one hour of which I devote to strength training. How long should I spend running and how long cycling? I’m willing to ditch the strength training, if that would help.
I’m a beginner duathlete and I’m trying to figure out how to balance the run and bike in my weekly training schedule. Right now I could probably run a 36 min 10k and I could probably average 22-23mph over 1 hour on the bike; both would be all-out efforts. I think this probably makes me equally slow/fast in both disciplines - let me know if that’s not the case. I have 8 hours/week to train, one hour of which I devote to strength training. How long should I spend running and how long cycling? I’m willing to ditch the strength training, if that would help.
36 min 10K is fast, 22-23 is slow (both relatively speaking). Ditch the weights, do two one-hour bike workouts with ~40min of riding at your max hour speed, do 3-4 hours of running, and the rest biking tempo or bike/run workouts.
Following on to Ken’s comment (36 is fast; 22-23 is slow), you would surely benefit from some good hard biking, but you’ll also want to look at bike position.
Unless you are very light (<140), you should be able to hold at least 250+ watts in a 40k bike, given your running speed. Aerodynamics play a big role in how fast you can ride. A well-setup cyclist should be able to hold 24.5+ at 250 watts.
My position isn’t extreme, and I held 23.5 mph on 234 watts on a windy loop course yesterday, with basic training bike setup (a 10-mile effort).
This 22-23mph is over a rolling course with some short hills (3-5min apiece) on it, traffic, and with a fair bit of wind as well. I could probably manage a bit better on a flat, calm course. Unfortunately , I’m pretty new to cycling so I don’t know what I could manage on a flat course. Also, I’m doing this on a road bike in a fairly non-aero position. I weigh around 170.
I suppose cycling is my weaker discipline though.
This 22-23mph is over a rolling course with some short hills (3-5min apiece) on it, traffic, and with a fair bit of wind as well. I could probably manage a bit better on a flat, calm course. Unfortunately , I’m pretty new to cycling so I don’t know what I could manage on a flat course. Also, I’m doing this on a road bike in a fairly non-aero position. I weigh around 170.
I suppose cycling is my weaker discipline though.
Future reference: the less background information you provide about the subject, the less value the responses will have.
Sorry, I should have been more specific. It’s tough to fit all the relevant info into one post that people will actually take time to read.
How does something like this look:
Monday -Ride 1 hour (40 min hard)
Tues - Run 1 hour steady
Wed - Ride 2.5 hours steady
Thurs - Run 40 min hard
Fri - Rest
Sat - Ride 1 hour (40 min hard)
Sun - Run 1.5 hours steady
This 22-23mph is over a rolling course with some short hills (3-5min apiece) I weigh around 170.
If you’re running 36 at 170 pounds, you have some huge bike potential, my friend!
As you pointed out, the bike average speed doesn’t say a whole lot. Power is the ultimate measure, so it’s hard to say if you’re at 250 watts or 300 watts. At your size…rolling course…road bike position…you’re probably getting up close to 300 watts. Dial in a TT position and you’ll be at 25 mph on the flats in no time.
Ride lots. Ride hard some of the time. Ride steady and “almost hard” the rest. Hang onto that run speed. Fast running is what separates the good triathletes from the good duathletes (duathletes being, in general, faster runners). I don’t do very well in duathlons (terrible, in fact), but I do ok in triathlons.
As for your schedule – looks pretty good. I’d run more often, with a couple 30-40 minute EZ/steady runs tossed in wherever they fit. Feel free to insert some 15-20 minute mod-hard/tempo efforts into the longer bike ride, if you’re feeling peppy that day.
This 22-23mph is over a rolling course with some short hills (3-5min apiece) I weigh around 170.
If you’re running 36 at 170 pounds, you have some huge bike potential, my friend!
As you pointed out, the bike average speed doesn’t say a whole lot. Power is the ultimate measure, so it’s hard to say if you’re at 250 watts or 300 watts. At your size…rolling course…road bike position…you’re probably getting up close to 300 watts. Dial in a TT position and you’ll be at 25 mph on the flats in no time.
Ride lots. Ride hard some of the time. Ride steady and “almost hard” the rest. Hang onto that run speed. Fast running is what separates the good triathletes from the good duathletes (duathletes being, in general, faster runners). I don’t do very well in duathlons (terrible, in fact), but I do ok in triathlons.
As for your schedule – looks pretty good. I’d run more often, with a couple 30-40 minute EZ/steady runs tossed in wherever they fit. Feel free to insert some 15-20 minute mod-hard/tempo efforts into the longer bike ride, if you’re feeling peppy that day.
Thanks for that - I’ll maybe toss in an easy run after the hour rides, if I have time on my hands.
It seems with the plans I’ve seen & my own experience, you should ride two to two & a half times the time spent running.
Don’t worry about the time spent. With family & business priorities & I can only invest 5 - 6 hours per week & I’m still able to finish top ten more often than not.