Goal: The purpose of this training program is to prepare you to finish the Fraser Valley Fall Duathlon. If you are already working out several days per week with cardio exercise, you should begin this plan at week 3 and train using various intensities throughout the program. If you currently spend no or little time exercising simply begin at week 1. As long as you are basically healthy, you should be able to complete this plan without any baseline of cardiovascular exercise. Remember, part of the challenge is training. Prepare to the best of your ability, and you will have fun and feel good on race day.
 
Beginners: Focus on building minutes not speed. While this may look like a lot of training, remember that you should complete the assigned workouts in your proper training zone. This means that you should be able to carry on a conversation while biking and running. Don't try to push your hardest during training sessions. Just complete the distance and try to save a little reserve after each workout. That will help you complete all the training sessions without getting overly fatigued.
 
Intermediate: Focus on building your intensity with each training week. This can be quantified in many different ways. Try to keep your effort level in your comfort zone for 3 training days a week. In terms of percentages, aim for 5-7 on a scale of 1 to10. This could be described as "moderately easy to moderately hard." If you use a heart rate monitor, focus on your training zones of 50-70% of max heart rate (MHR). One- two days per week you may push yourself harder, and aim for an 8-9 or 70-80% of MHR. The best day to push extra hard is prior to or just after a day off.
 
Encouraging Words: This plan is intended to be challenging, but realistic for a person new to a duathlon. Challenge yourself to complete as many workouts as possible. Don't be too hard on yourself if you miss a couple of days; just get back to training as soon as possible. Remember, the journey is part of the reward!
 
Extra training: This training program is designed to help you finish the Fraser Valley Fall Duathlon. Complete as many training days as possible to be fully prepared. If you have energy at the end of a workout, you may add on extra to your workout.  Just remember to keep your rest days for stretching and resting. Your body needs time to recover from training in order to prevent fatigue and injury. Rest days provide your body an opportunity to make the training adaptations that you have achieved that week.
 
Substitution of workouts:  If you have to adjust the workouts in this program, there is no problem to switch days. Just remember that this plan includes regular rest and recovery. Do not skip your rest days or you may become overly fatigued. 
 
Indoor Cycling: You may substitute riding outdoors for indoor cycling classes. Check out the fitness schedule at Grand Park Community Recreation Center for specific class days and times. Try to ride your own bike at least once per week. In addition, ride the course at least once prior to race in order to become familiar with the terrain.
 
Running: Remember to run/walk according to your ability. You can walk as needed during a duathlon. Make sure you run/walk immediately following your bike ride on combination workouts to get your legs used to the transition.
 
Strength Training: Strength training is an integral part of training for a duathlon. Not only will it help you to prevent injury, but it will also improve your physical appearance and performance, and increase your ability to burn excess calories. Unlike cardiovascular training, strength training increases the amount of calories your body is burning even after you have stopped exercising. If you are unfamiliar with strength training or are interested in getting the best results possible- guided exercise plans and personal training are great ways to get started. One-on-one personal training provides you with an individualized workout based on your goals, health and injury history, previous exercise experience, and current fitness level. A guided exercise plan is a 6 week program designed by a fitness professional that is done on your own. Benefits of one-on-one personal training and the guided exercise plan include increased motivation, individualized programs, improved workout efficiency and technical skill, plateau break through, weight loss, and safe workouts. Guided exercise plans and one-on-one personal training are available at the Grand Park Community Recreation Center. 
 
Disclaimer: Consult with a physician before beginning this or any exercise program. If you experience any persistent joint or muscle pain, consult with a physician or sports medicine professional. If it feels hard, you are doing something right. It is making you stronger. Use good judgment in your exercise program.