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DUATHLON TRAINING
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by BrettBastian on March 17, 2002
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How many miles are people running and biking when training for a duathlon? Does anyone know the exact amount of carbs to eat to make sure your glycogen stores are full. Is there a way to find out? Does anyone carb load the week prior to a duathlon? Any other nutrtion tips would be appreciated. Thank you
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RE: DUATHLON TRAINING
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by justacheesehead on April 5, 2002
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I think the focus of your training should be determined by which phase of training you are in--base training, the strength phase, or the speed phase. There are many good books and online resources that can guide most levels of multisport competitors. I would suggest that you design a 10 day to 2 week cycle to incorporate your important workouts. The amount of miles you train depends on which phase of periodization you are in, what distances you plan to race in, and of course other considerations such as recovery cycle and time constraints. But, since you asked for a ball park figure, I would guess that most competitive duathletes run between 20-40 miles a week, and bike 75-150 miles a week, again, depending upon the factors I mentioned. Again, the miles should be secondary to the quality of your workouts. This is especially critical if you have limited time to train.
You asked about nutrition and keeping glycogen levels up....there are many good books out there. A key to not depleting muscle and liver stores is to refuel within that 20 minute window period after a workout. What a difference in recovery! Most of the duathletes do load up muscle and liver stores 3-4 days before a big race....you can increase caloric intake a bit (maybe 200 calories a day) but you need to tread carefully on eating too much and feeling sluggish, especially if you are in a huge taper. I have found success eating high quality carbohydrates, about 200 calories every 2-3 hours, and not overeating at mealtime. It is very important to drink lots of water with the carbohydrates!
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