My first Duathlon overall pace goal is 80:00 or less. The three legs are 1 mile run, 10 mile bike, 3 mile run. That time includes transitions from each segment as well. My timing goals for each are sub-9:00 for 1 mile run, 30:00 for 10 mile bike, 29:00 for 3 mile run. That's 68:00 plus no more than an additional 4:00 for both transitions combined, coming to 72:00. That gives me an 8:00 window for error or fatigue to stay within my goal pace.
So, I have decided that to be able to get in 70+ miles per week on my bike and 20+ per week on my feet, I am going to have to actually start commuting to work at least twice per week. I have run my mouth about this before but I haven't really considered it until now due to time constraints.
My round trip door to door is about 25 miles. That puts me at 50 per week just going to and from work. Add in one day that is high intensity for at least 15-20 miles of sprint intervals at sub-2:50 pace and I will have the strength and endurance to complete the 10 mile bike leg within my 30:00 goal.
As for my running, intervals will also begin to play a bigger role in my sessions. I have hills all around me that challenge my abilities now, but the intensity needs to be ratcheted up at least two notches. Running in bursts of 10-15 seconds at sub-8:00 pace for sets of 10 will be the start, with increasing that duration by 5 seconds per week over the next 5 weeks.
The last two weeks leading up to the "Du" will include transition training. I will be toning down the intensity but combining a run/ride day and then a ride/run day to streamline my transitions. Basically, all I really have to do is change my shoes. I can run and ride in my riding clothes since those will be the clothes that will keep me the most aerodynamic, dry and cool on a hot central Florida morning. My bike shoes are Louis Garneau MTB Terra Grip Shoes with SPD Clips and three Velcro straps. I can quickly slip in and out of these and my runners to make my transitions as smooth as possible.
All in all, I do believe I have a training plan for a successful first Duathlon competition. My next post should focus more on my nutritional needs as my training clicks into high gear.
Links Below:
Shoes: http://www.louisgarneau.com/us-en/product/305569/1487067/MTB/TERRA_GRIP_SHOES
Official "Du" Site: http://triflorida.com/Events/2011DuathlonSeries/tabid/311/Default.aspx
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