Duathlon is a test that requires a lot of endurance and great training. The training to participate in this type of tests must be very rigorous. These tests consist of covering long distances of up to 81 kilometers. They are on the bicycle or on their own feet. Therefore, performing a good training will define your results in the competition.
Duathlon is a test that asks the body for all the energies it possesses. Hence the effort and perseverance in training.
But don’t worry that if you do a good physical and mental workout, the duathlon will only be a battle of competitive pleasure.
Training for duathlon is not simple. It should not be taken lightly, but with strength and security in order to obtain valuable results.
Being in good physical shape will allow you in the competition to get a better result. Therefore, training is very necessary.
Training hard is the key
Duathlon requires well-configured training. Exploiting the capabilities of your body is what it demands. Therefore, you must be prepared to train hard.
Training 1
This training can be divided into strength and speed. In these two phases you will have a complete training. The strength will basically be a weight work in the gym and the speed will take more constancy.
People who start training for this event will need a lot of exercise time and a greater sacrifice until their body adapts. The practice for them will be for three months of intense gym and at least 8 weeks for speed.
In the first phase of training the Cardio exercise is very important and will help you in the same way with speed. This can be exercised with pedaling on the bicycle and with runs of long durations every day. In the first weeks you can make a bicycle tour up to 70 kilometers, in approximately 40 minutes. Next week you should increase the mileage and reach at least 70 minutes.
After you perform these cardiovascular exercises and have controlled the rhythms of your heart rate and time, you should begin to strengthen muscles. The moment of the gym is the protagonist. We cannot leave behind the bicycle and walks, but we must alternate them with strong exercises.
In the gym one of the main areas to work are the abdominals, without forgetting the rest of the muscles. With all this you should not leave aside the control of time on walks and cycling. The weeks before the duathlon should be especially dedicated to measuring your time.
Training 2
This second training is for people who already have more experience in the sport and consists of four weeks. It is designed to control the heart rate and have greater control of the times to be performed.
The first week is basically cycling and walking. Where you should run daily for 45 minutes and count your rhythms depending on whether you shake or not. The practice of the bicycle will be in the same way, from 45 minutes will be the first step. It will start soft and then the speed will increase and in turn the mileage to be made.
In the second week the times vary considerably. You should already have a more resilient and prepared body. The first days the races will be smoother between 30 and 45 minutes. Then he will increase his pace and alternate it with fast and smooth runs, always controlling his breathing. In this week you should travel more in less time.
In the third week you should be almost ready to hit the track. The bicycle will be your best ally and the warm-up in it will give you even more strength. The tours here are of equal amount of time so in this case the bike will have more weight, you should put stronger your rollers.
The last week of training your pace on the bike and on walks should be completely different at the beginning. This week will give you the finishing touch to measure your true dexterity. In this week you should start with rest. It is important for your body to relax. This week your training will be less strong so that you are not exhausted for competition.
Recommendations
You should keep in mind some recommendations for this important event that demands your discipline.
- In training, a good warm-up is essential so that no part of your body is injured.
- After each workout you should consider stretching your muscles to avoid injuries and muscle aches.
- The training you carry out must be in accordance with the test you are going to perform, so that unforeseen events do not arise.
- Rest as necessary, do not fatigue your body or your muscles.
- The clothes with which you will compete that are not premiere. Avoid the hassle, and make sure it’s right for the big day.
- Eat a healthy, well-protein-packed diet
- Free your mind with relaxation exercises
- Consume plenty of water to brighten your body.
- Enjoy the competition and don’t feel the pressure of victory, make a race where you outdo yourself.