Equipment that you need for training:

• Bike: Any bike will do, you just need to make sure it is working properly and safe to ride.  If you haven’t used your bike for awhile, you might consider taking it to the closest bike shop for a tune-up to make sure everything is working properly – brakes, gears, chains, tires.   You should check the air pressure in your tires and check your brakes every time you ride.
• Helmet:  Is required for the event and must meet current safety standards.  If you are not sure if your helmet meets the current standards, check with your local bike shop.  You should wear your helmet EVERY time you ride.
• Shoes:  A good pair of running or walking shoes.  If your shoes are over one year old, you should consider getting a new pair.

 

Attached are sample training plans you can use as a guideline to prepare for the Mini Du and the Main Du.   You can move the workouts around as necessary to meet your needs and time availability.   Do as much as you feel comfortable doing.  When you feel good, you might do a little more, if it has been a tough week, you might consider doing a little less.

It is very important to listen to your body, make sure you are eating right and hydrating well during times of training.  If you have any concerns, please consult a physician.

Take the time to eat well, rest, hydrate, recover.

Training terms:

Easy – Easy pace, taking your time, low intensity, should be able to carry on a conversation easily

Moderate – Medium intensity, heart rate is elevated, should still be able to talk, but not as easily

Rest Day – A day to not do any strenuous activities so that you can recover from previous training sessions and prepare your body for upcoming training sessions

Cross-Train – yoga, strength training, swimming, running or biking drills

Click here for the Main Du Training Plan

Click here for the Mini Du Training Plan

General questions can be emailed to Bree@milehightri.com or Teresa@coloradowildwomen.com

If you are interested in personal coaching that would include the ability to ask more specific questions regarding your training and tailoring the general plans more specific to you and your situation please contact Bree@milehightri.com or Teresa@coloradowildwomen.com for more information.

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Two books to consider if this is your first multi-sport event would be:

Triathlon made Easy by Zoe McDonald & Lisa Buckingham
Your First Triathlon by Joe Friel

Yes, I understand these are books on triathlon, not duathlon.  Unfortunately, there really aren’t any duathlon specific books that I am aware of.    Many of the concepts of triathlon training are similar to duathlon training.  You can simply disregard the swimming information.

 

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What is a Workout

A workout is 25% perspiration and 75% determination. 
One part physical exertion and three parts self-discipline.
 
A workout is a personal triumph over laziness and proscrastination.
The mark of an organized, goal-oriented person who has taken charge of his or her destiny.
 
A workout makes you better today than you were yesterday. 
It strengthens the body, relaxes the mind and toughens the spirit. 
Work out regularly, your problems diminish and your confidence grows.
 
A workout is a wise use of time and an investment in excellence. 
It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
 
A workout is a key that helps unlock the door to opportunity and success.
Hidden within each of us is an extraordinary force.
Physical and mental fitness are the triggers that can release it.
 
A workout is a form of rebirth.
When you finish a good workout, you don't simply feel better.
You feel better about yourself.
 
by George Allen, Chairman
President's Council on Physical Fitness and Sports and the National Fitness Foundation