Find your perfect race! Age-grouper times: Its tough to argue what a good time is, as the longer distances depend largely on the race and the individual. Step 2: Enter/Select your Time or Pace estimates for Run 1, T1, Bike, T2 and Run 2. Although all Powerman duathlon events are draft illegal, the standard distance can be raced as both drafting and non-drafting. What are average triathlon times? This is the average 5k time across all ages and genders. A duathlon is a competition that is composed of running and biking. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. New Member. Off road duathlons are usually nearer to a sprint distance, with either a mountain bike or cyclocross bike being suitable for this terrain. The fastest 5k time ran by a man is 12:51. This plan is intended for individuals already exercising and wanting an introduction plan for a standard-distance duathlon (10km run/40km bike/5km run). York, North Yorkshire, UK. He won the race -- a 750-meter swim, 20-kilometer bike ride and 5-kilometer run -- in 54 minutes, 41 seconds. Adding in around five minutes for both transitions, that would total about 1 hour 15 minutes to 1 hour 25 minutes for a sprint or about 2 hours 35 minutes to 2 hours 45 minutes for an Olympic-distance race. This chart is for the 2011 Chicago Triathlon, average finish time 3:15. For a very simple beginner approach, aim to workout 4-6 days per week. Cycling 2x a week at a leisurely pace of about an hour. Sat 23 Jul 2022 - Sun 24 Jul 2022. One of the bonuses of duathlon is that you dont need as much kit as you do for triathlon events as theres no call for a wetsuit. Sometimes the event might have multiple run and bike legs. Stay warm during training and most importantly, during the race. For the first 8-12 weeks of your training, you want to work each discipline on separate days. Once your closer to the race (8-12 weeks out) you want to begin to bring these two disciples together once or twice per week. Duathlon training is much like running and cycling training. The workouts mirror that of a runner and cyclist. The swim was choppy, the bike course was, as always, long, but like most, the run course was average. Overall Finish Time: 3:09 at Chicago Triathlon, 2:31 at USAT AG National Championships, a 38 minute difference; Average Swim Split: 0:37 at Chicago, 0:27 at USAT AG NCs; a 10 minute difference; Average Bike Split: 1:22 at Chicago vs 1:10 at USAT AG NCs, a 12 minute gap; Average Run Split: 1:01 at Chicago vs 0:48 at USAT NCs; 13 minutes faster Step 3: Click the Calculate Button, to populate the Output Table. Empty your gut before the raceget a routine going so its easy on race day, coffee might help. I'm looking at a sprint duathlon 5k run - 20k cycle - 5k run. 1 days Trail running. By: Laurie L. Dove. * Duathlon standard package 01 - 03.07 - 89 euro/pers for 3 nights * Aquathlon package 03 - 06.07 - 89 euro/pers for 3 nights * Half distance package 03 - 08.07 - 129 euro/pers for 5 nights Show on Map. fee134. When it comes to duathlon clothing, the jury's out. Consider these times the high end of the International Distance Finish Times spectrum. How much time will you need to train: 7-13 hours per week. Plan Overview The training plan breaks down the 10-week training schedule into the following periods (note: time excludes optional strength training): A typical week during a base or build period looks like: The average time for an amateur to complete an Ironman race is around 12-14 hrs. Run: 21km (13.1 miles) Average finish times: 4-8 hours. Similar to its counterpart triathlon, duathlons come in multiple distances to suit all competitors from beginners to seasoned athletes. 2.5 km run, 10 km bike, 2.5 km run. At Elite level, the cycling is draft legal. Hi there, I am keen to do my first duathlon this year and would appreciate some advice as to realistic targets. The average Ironman swim time for men is 1h18 min (or 2:03 min/100m). Duathlon races consist of a run leg, a bike leg and a final run. Each time you exit or enter hit the lap timer on your stopwatch or have someone time you. I train to complete the Duathlon approx 2.5 hours, not podium time. This is the average 5k time across men of all ages. Following is a list of duathlons throughout Australia. A very good day on the course would have the beginner triathlete hitting all three of the splits above. So the next step is to compare average finish times by age group. Aaron Barclay of New Zealand celebrates his gold medal win in the Men's Triathlon at the Singapore 2010 Youth Olympics. Here are Sigma Sports's top tips for faster duathon times. 1 days Duathlon. Prepare well. Endurance session: 4 min reps of 10. 1 days Triathlon. Getting under the 11hr mark deserves serious respect! In simple words, it is made of three athletic activities but across two disciplines. This event will feature triathlon, duathlon, aquabike, aquathlon, swim and run races. Distances can vary but a typical sprint distance duathlon is a 5K run, a 20K bike and a 2.5K run. Run 1 Duathlon occurs in this order: Running followed by cycling, then back to running. 10-week structured and periodized plan to successfully prepare for a Long Course Duathlon (typically 10K Run / 150K Bike / 30K Run). Published: December 21, 2016 at 10:00 am. Running around in the regular shorts of your trisuit may earn you kudos from your fellow triathlete, however, in the winter months it will almost certainly be exceedingly cold. Explore Sport Types Browse More Plans Duathlon: Base Period, 7-9 hours per week Weekly Average Longest Workout; Run x 4 03:15:00: 01:20:00: Bike x 3 04:27:00: Practise your transitions repeatedly for 40 minutes. You can be pleased with a speed of between 17 and 20 mph, which will put your finish time at between 36 and 45 minutes. Author. Duathlon Race Calculator / Time Management Tool. In Tri Training Harder. 1. The worldwide Powerman Duathlon Series events are generally a distance equal to or similar in length to a 10k run/60k bike/10k run. The most comprehensive list of Duathlons 2022 - 2023. I'm reasonably fit and have a good couple of months to train and wonder if anyone can suggest what reasonable times would be? A standard distance is double those distances. 3. Duathlon Standard: Windsor 4, Havasu State Park; 699 London Bridge Rd., Lake Havasu, AZ 86403. This 10 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for duathletes looking to. The ITU Duathlon World Championships are held on an annual basis and consist of a 10km run, 40km cycle and 5km run. Set up a mini transition area somewhere safe and mark out an entry and exit line. Have a lucozade sport at the start thatll kick in 30 minutes later. Therefore, you need to pace yourself for a continuous race of that duration, not as three separate short races. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. This beginners duathlon training plan has been designed by former leading duathlete & UK IRONMAN record holder Tom Lowe. There are a number of variables, such as the profile of the course, the weather conditions on the day and the age of the triathlete in question. It's good to take around a minimum of 2 mins recovery of light spin on As for the median swim values, we have 16:39 mins (17:51 mins + 15:27 mins divided by two); 3:52 mins (4:04 mins and 3:39 mins) in T1; 46:24 mins (44 mins and 48:47 mins) for the 20km bike; 1:45 mins (2:20 mins and 1:09 min) in T2; and 25:14mins (25:31 mins and 24:56 mins) on the run. The participants in a duathlon really cover the full spectrum of athletes, and everyone is welcome, regardless of ability. The Racing Underground has welcomed over 2,000 first-time duathletes in its 22 year history!!! Is a mountain Bike OK? In your standard distance duathlon thats 10k running, 40k biking and 5k running again. For most people, a sprint distance duathlon will last between 1-2 hours. Discover, compare and book over 100+ UK Duathlon Events. Duathlon Kit. 1 days Open water swimming. 2 months to Race Day Cycle: 3x cycle approx. but also practice running fast off the bike so youre are conditioned for it by the time you come round to it in the race. Powerman is another variation of a duathlon. Standard distance 1500m/40km/10km (aka Olympic) Half-Iron or 70.3 1900m/90km/21km (as in Ironman series) Middle distance 2.5km/80km/20k; Long distance 4km/120km/30km; Iron distance 3.8km/180km/42km (as in Ironman series) DUATHLON: Sprint distance 5km/20km/2.5km GB Elite Champs are at this distance. are like triathlon but without the swimming! What is a good time for a standard triathlon? 2 - 3 K. 8 - 10 K. 1 - 1.5 K. Closed roads. The usual format for a duathlon is run-bike-run, meaning you start with a run, then transition to the bike, then transition back to running again. The average of these two finishing times is 1:33:45. Try incorporating 2-3 run workouts, 2-3 bike workouts, and 0-1 brick workouts a week.So first things first: Duathlon is a time-consuming sport due to the two sport disciplines, so it is important to plan and use your training time effectively. If you swim, already play other sports or weight train then try to blend the duathlon training into your existing schedule. 60 minutes Run: Total 7-10km weekly runs Weight and body The fastest 5k time is 12:51. Standard Duathlon Target RPE Zone: Sub 2:30 hours: 7/8 out of 10 : Mid Z4 : 2:30 to 3 hours: 6/7 out of 10 : High Z3 to Low Z4: 3 plus hours: 6 out of 10: Mid Z3 1 days Aquathlon. To filter the events by keywords, location, date range and event type - go to SEARCH. A hilly, windy course is obviously going to take more time than a flat course on a still day. Like the triathlon event, the duathlon has varying distances according to the events. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Your time starts when you start the race, and finishes when you cross the finish line. Who is the plan for? A duathlon is multisport that comprises two-sport running and cycling in three stages. Catering to both age group and elite, the distance usually covers a 10 km run, 60 km bike, and 10 km run. TIP 15 (***) HYDRATE & CARBO-HYDRATE You have enough carbs for about 1.5-2 hours so you probably dont need to take on carbs in a standard duathlon. Duathlon is an athletic event that consists of a running leg, Standard distance - 10 km run, 40 km bike, 5 km run; Middle distance - 10 km run, 60 km bike, 10 km run All the members of a team must be together at any given point of time but exchanging the tasks of running and cycling amongst the team members themselves is permitted. Most duathlons range between 50-200 competitors. USA Triathlon hosts a national short course and long course championship each year, which qualify athletes to attend the world championships. Duathlons offer a great way to get involved in multisport if swimming is not your strong point. In 2008, USA Triathlon sanctioned 400 duathlons in 48 states. Some people will argue that cycling shorts and a bib are fine, whilst others will suggest this is like running in a nappy and terribly awkward. Also check out our triathlon calendar (swim, bike, run). Age-grouper triathlon times: Anything around the 13-hour mark for males aged 30-35 is a solid time, with an additional hour on top for females in the same age bracket. Chip timing Family Beginners Disabled Enter online 29 days to enter. Step 1: Click a race distance button (below) to pre-populate the Race Distances, or manually enter the values in the form below. Beginners duathlon training plan 10 weeks. Duathlon Draft Legal & Sprint: Beach Park; 1340 McCulloch Blvd., Lake Havasu City, AZ 86403. Not everyone can fit them in around their busy lives, on top of their running and cycling, but its advantageous if you can. By 220 Triathlon Team. 9 May 2015. #1. So, for instance, a sprint distance will be 5km/20km/2.5km and a standard distance duathlon will be 10km/40km/5km on the road. Duathlons start with a run to spread people out. Once warmed up, repeat running in, changing shoes, putting your helmet on and running out to mount your bike. What are the average times for amateurs/age groupers? Although many athletes specialise in duathlon, the sport is also often used during the triathlon off-season by age-groupers and elites to improve their run speed and bike power. The winning time in a sprint distance duathlon is likely to be around an hour with other finishers taking up to two hours. Events are completed over a longer distance than the standard event. It is a 10 week long programme which is reasonable preparation time for a duathlon if you are an active person, however it is only a guide. Male 5k Running Times. Adam Pretty/Getty Images Sport / Getty Images. Learn More about Structured Workouts. Pro triathletes will be doing half triathlon in about three hours and 45 minutes. How long the ride takes is dependent on the course and weather conditions. There are normally two 40-minute strength and conditioning sessions per week with our standard duathlon plans. A good 5k time for a man is 22:31. Every minute increase the resistance (go up a gear) so you are working on a gradual hill climb, allowing you to build endurance and strength. Advertisement. Total distance for a half is a 1900 meter swim, a 90 km bike and then a half marathon, 21.1 kilometers. The most comprehensive list of Duathlons 2022 - 2023. Print Duathlon Training Plan, 10K run/40K bike/5K run, 12 Week.