My friend Dave has been training for a duathlon and I’ve always wanted to do one, so I signed up to join him. It’s called the Out for Blood Duathlon and is on April 16th, just over a month away. The duathlon consists of a 5K run followed by a 20K bike ride. I can complete both of those on their own so I just need to increase my fitness to be able to them together.
I found a decent 4 week program online, which I’ve adapted to create my training program:
|Run 20 easy||Rest||Run 40||Cycle 35 easy||Rest||Run 20
|Run 25 easy||Rest||Run 50||Cycle 40 easy||Rest||Run 25
|Run 30 easy||Rest||Run 55||Cycle 45 easy||Rest||Run 30
|Rest||Run 40||Rest||Cycle 30 easy||Rest||Run 20 easy||RACE|
* All numbers are minutes.
My goal is to finish under
1:20:00 1:15:00 which is doable if I run 7 mph and ride 14 16 mph. (I found some 2004 riding data showing I consistently rode over 16 mph on my mountain bike, so adjusted my goal. If I hit those paces, I’ll have 2 minutes to spare on the goal time, which will be needed at the starting line and for the transition.) I better start training!