Duathlon Training & Diet

A duathlon is an athletic competition that consists of a running course, followed by a bicycling course and concluding with another running course. Duathlons are similar to triathlons but do not include a swimming portion. These races are run all over the world in both professional and amateur settings. The lengths for duathlons vary but one type of beginner duathlon consists of a 3.2-mile run, 20-mile bike ride and another 3.2-mile run.

  1. Duathlon Competitions

    • Training for duathlons depends on the length of the race, but an athlete should begin training at least eight to 12 weeks before their competition. Some of the more famous duathlons are the Ironman World Championship, U.S Duathlon National Championships and the Duathlon World Championships.

    Training Schedule

    • The training schedule for a 8 km run/53 km bike ride/ and 8 km run is a good barometer of what it takes to succeed in these competitions. Days when you just stretch are limited to fully body stretches of the calves, ankles, knees, feet, toes and hips. Training is eight weeks. Tuesdays and Saturdays are reserved for stretching and relaxing.

      Mondays: Weeks 1, 2, 3: run 30 minutes; Week 4: bike 45 minutes; Week 5: run 20 minutes; Week 6: run 60 minutes; Week 7: 45-minute bike ride; Week 8: 20-minute run.

      Wednesdays: Week 1: 60-minute bike ride; Weeks 2, 3: 45-minute run; Week 4: 15-minute run, 30-minute bike ride, 15-minute run; Week 5: 30-minute bike ride; Weeks 6, 7: 2-hour bike ride; Week 8: 10-minute run, 15-minute bike ride.

      Thursdays: Week 1: 30-minute run; Week 2: bike for 1 hour; Week 3: bike for 1.5 hours; Week 4: bike for 60 minutes and 45-minute run; Week 5: bike for 30 minutes; Week 6: 30-minute run; Week 7: 45-minute run; Week 8: 10-minute bike ride, 10-minute run (this is the last workout before your race that Saturday).

      Fridays: Week 1: 30-minute bike ride; Week 2: 45-minute bike ride; Week 3: 1-hour bike ride; Weeks 4, 5: 30-minute run; Week 6: 75-minute run; week 7: 1-hour bike ride; Week 8: Rest day before race the next morning.

      Sundays: Week 1: 1-hour run, 15-minute bike ride; Week 2: 20-minute run, 2-hour bike ride; Week 3: 15-minute run, 1-hour bike ride; Week 4: 2-hour bike ride, 20 minute run; Week 5: 1-hour bike ride, 15-minute run; Week 6: 20-minute run, 30-minute bike ride, 20-minute run, 30-minute bike ride, 20-minute run; Week 7: 2-hour bike ride, 10-minute run.

    Nutrition

    • Once training begins, athletes need to add more calories to their diet because they will be burning lots of extra calories during the workouts. Also, athletes need to increase their level of complex carbohydrates, especially the week before the race. The extra carbs will provide lots of positive energy and help participants make it through the competition. Good carbs to add to a diet include fruits, vegetables, whole grains and 100 percent juice. The athlete also needs a high amount of protein, including skinless-chicken, lean beef, beans, eggs, soy foods and milk.