Free, 12 Week IronGirl Beginner Duathlon Training Program
Program Description
Program Description
Training for a Single sport can be challenging on its own. Throw a second discipline into the mix, and things can become fairly interesting.
Having a great training program, and a team of excellent Coaches and Instructors will get you to Race Day feeling motivated and confident, never mind being in the best shape of your life.
This 12 program has both comprehensice Coahes notes for every training session, and sessions are either Coach / Instructor led, or will have you training on your own.
Get this program's training videos now. [Click here]
Over the 12 weeks, we are working on getting you to a level of fitness that will allow you to Run: 2 mile - Bike: 22 mile - Run: 2 miles - one immediatly after the other.
The program has a progressivly increasing training volume and training intensity, so get ready to be challenged in every training session of the program.
Week 4 and 8 are defined as UNLOAD WEEKS, which means there will be a reduction in Training Volume in those weeks, to allow the body an opportunity to recovery from the stress of training, and also adapt to the training stimuli.
These Weeks will also contain BRICK SESSIONS which will assist your body experience the sensation of getting onto the bike after running, and running immediatly after a run segment.
Week 12 is a TAPER WEEK ahead of race day, and will allow you and your body a chance to recharge for the big event.
Here is how your training week will be structured:
Monday: Active recovery / Stretching Session
Tuesday: Run Session: Treadmill Intervals
Wednesday: Resistance Training Session:
Thursday: Bike Session: Indoor Session:
Friday: Yoga Session:
Saturday: Run Session: Base Conditioning
Sunday: Bike Session: Base Conditionong
Program Prerequisites
Ideally, if you have some experience from training for an endurane event (run, bike, triathlon etc), that would be ideal.
But this is not an essential prerequisite!
The minimum requirement is having a clean bill of health, having no injuries that might be worsened by a change or increase in physical activity.
If you are not sure, please seek medical guidance and advice - better safe than sorry.
Equipement:
You will also require the following equipment:
- A bicycle that is safe, in good working order - have it checked out at your local bike strore before starting your training.
- An Indoor Spinner to mount your bike on, or access to a stationary bike, for the Indoor Bike Session.
- A Cycling helmet
- A pair of suitable running shoes.
That is it - Oh, and loads of enthusiasm, of course.
Required Workout Videos
This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.
Equipment
Recommended Equipment
Online Resources
Program Training Calendar
This program's FREE training calendar includes trainer's notes and workout tips.
To get this training calendar, login now or join MyPypeline.
Join now!Program Trainer
Since he started coaching endurance athletes back in 1992, Troy Jacobson has been widely considered one of the top coaches in the United States for single sport and multisport athletes alike. His success has helped to revolutionize multisport coaching and has brought the profession of 'online coaching' to an unprecedented level of acceptance. Formerly a 210 pound football player in high school and college, Troy decided back in 1987 to attempt a triathlon. With limited training, he was able to finish 10th overall in an Olympic distance triathlon with over 600 people! The "hook was set" and Troy began focusing on his new found sport. Success came quickly as he began immediately to win local races. Then in 1990, he did his first Ironman distance race which at the time was the USA Triathlon Ultra Distance National Championship in Lake Sunapee, NH. He won in under 10 hours! Competing in over 100 races in his career including 15 Ironman events and over 25 Half Ironman events, Coach Troy also has overall victories as an amateur and as a pro at the following popular national caliber events. He has been successful in triathlon at all levels, from amateur to pro. His athletic success came as he coached others and grew a business. He knows what it takes to succeed while following a busy schedule. He is a coach who "WALKS THE WALK!" Troy now resides in Tucson Arizona with his wife, Brook and daughters Hope (born 2004) and Chloe (born 2007).
