Blitz Duathlon Train With Us
DUATHLON TRAINING PLAN
Are you new to duathlons and need a little extra help training? Or maybe you’re looking for a great workout with a group of people training for the same event? Get started with these duathlon training programs:
- 8-Week Duathlon Training Program [PDF, 79KB]
- Nutrition Plan: Fuel Rules when training for a “-Thon” [PDF, 114KB]
STRENGTH & CONDITIONING
Perhaps you’ve already met one of our race directors, Tricia, but did you know she’s a kick-ass personal trainer? Improve your strength & conditioning as part of your duathlon training with Inspiration Training’s one-on-one or small group personal training. They also offer drop-in group fitness classes:
1. Group Fitness Training
Join one of our groups or create your own small group with friends and family. All groups are kept small to provide high quality instruction. You will benefit by training with like minded, hard working, and goal oriented individuals, inspiring you to challenge yourself and reach your goals.
Group classes focus on Strength, endurance, improving mobility, and weight loss keeping you conditioned for recreational activities and day to day life.
2. Custom Duathlon Training Plan
Are you looking for a duathlon training plan customized just for you and your fitness level? Contact Tricia for more information on creating a duathlon training plan that’s right for you.
“Tricia’s program improved my overall strength, especially my upper body and core. I took 12 min off my previous personal best marathon time (May ’07) but more impressively 20 min off my last two previous marathon times.”
— Sue A
What should you eat for race day?
Duathlon training also should include what you’re putting into your mouth. Food is fuel. It provides you with energy for activity. Follow these simple guidelines for what to eat before the race.
2 nights before the race
- Eat balanced meals and snacks through out the day.
- Choose a supper high in complex carbohydrates (whole wheat varieties) and lean protein. Think whole wheat pasta with turkey meatballs, or fish and brown rice. (400-450 calories) You want to build up your energy stores in your liver and muscles.
- Stay away from sugary foods, gassy high fibre foods (beans/lentils), and high fat foods. No soda pop.
- Limit caffeine and have at least one cup of water at each meal and snack.
- Make sure you have a balanced high protein snack 1 hour before bed.
1 night before the race
- Again, balance meals and snacks throughout the day. Eat small portions every 3 hours.
- Choose a supper similar to the one the night before, high in complex carbs and lean protein. (450-500 calories) Prioritize carbohydrates at this meal (ie. add ½ cup grain over your usual meal portion).
- Instead of an evening snack, drink 2 -80z. glasses of water to hydrate your body. You ate extra energy at supper, so the key here is to hydrate. Do this at least 90 minutes before bed so you do not wake up in the middle of the night to head to the bathroom, you need your rest!
- Drink 2 -8oz glasses of water right when you wake up to replace losses filtered to your kidneys overnight.
- For races 1-3 hours long, choose a 200-250 calorie snack, high in carbohydrate and a little protein (low in fat, sugar and fibre). Eat 1-2 hours before race.
- If you regularly drink caffeine in the morning, have your regular fix to avoid withdrawal during the race.
- Example breakfast: 1 cup smoothie with 1/3c. fruit yogurt, 1/2c. skim/soy milk, 1/3c. berries.
- Example breakfast: 1 egg scrambled. 1 1/2 pieces whole grain toast.
- Example breakfast for caffeine drinkers: A skim milk latte with a whole grain waffle.
Water, water, water!
QUESTIONS ABOUT DUATHLON TRAINING?
Still have questions about duathlon training? Contact us and we’ll do our best to get you ready for race day.