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Triathlon >

Duathlon Sprint

PERSONALIZED TRAINING PROGRAMS

Triathlon - Sprint Duathlon

Thanks to my training programs, you will learn how to train and how to be more organized managing your life by finding the right balance between work, family and time you have devoted to sport.At the end of the training program, you will be in excellent shape and ready to finish the competition.

THE CHARACTERISTICS OF THE TRIATHLON - Sprint Duathlon

Running 5 km
Cycling 20 km
Running 2,5 km

Sprint duathlon is one of the races that most of the athletes have faced.
Thanks to my training programs, you will be able to arrive to the competition day in the perfect shape, allowing you to complete it successfully!
Long duathlon distance are: 5 km running, 20 km bike and again 2.5 km running.
Workloads (intensity and volume) will be gradually suggested to you, during the training period, and they will indiscreetly move to increasingly high intensities, as quickly as you approach to the competition.
According to your level preparation, long duathlon will take from 75 minutes to 2 hours.

In order to complete your performance, you have to train every discipline two or three times per week, and also a strength training session.
It means that you will train almost every day, so you will need to be arranged in order to balance family, job, training sessions and recovery (a fundamental part of the training).
This is one of the reasons why a lot of athletes choose our programs: in fact they are sure of having programs made by a professional.
These programs are also very easy to follow, thanks to explanatory note (protocol test and a file where you can find the terminology), with the aim of allowing you to live this fantastic experience successfully!

Athletes who have experienced our programs have reached their objectives set and they are still now using them, or they switched to Gold or Platinum programs.

My online training programs are made for athletes who want a specific program with a specific target. Thanks to the perfect training distribution during the weeks and to the loads progression (intensity and volume), there is evidence (check the feedback) that the athlete will reach his objectives set. I suggest a not less than 3-4 months preparation for experienced athletes, 6-7 months for those who have already experienced classic duathlon, and 9-12 months for the athletes who want to respect the trainings sequence and loads progression (basically, respecting the standard preparation phases).
The two preparation phases are Base Period (general and specific period) and Competition Period (pre-competition and during the competition) and also have the possibility to enjoy some day off.

In summary, the sooner you start, the more possibilities you will have to gradually increase volumes and intensity of your trainings, so that you can reach a good fitness level,
Lastly, for all-round athletes who want to feel good and in shape all the year, I suggest the 12 months-program, in order to add also a transition period, where you would carry out strengthening (Core, Gym and TRX), technique and flexibility exercises!
Take your pick, I wish you a good training!

cycling

Cycling fraction depends a lot on the number of athletes with whom you will end run fraction.
During your training period, you will be able to face from 60 to 80 km bike rides, so that you can reach and keep in a good fitness level, which will let you to complete in the best way you can cycling fraction and run fraction
I suggest to do your bike session in group, in order to understand the feelings to cycle with people next to you. Generally, cycling sessions are set on Saturday.
Of course you will need to train Indoor, particularly for specific trainings, and thanks to some apps and videos (for example Zwift app) your training will be useful and funny at the same time!
Thanks to my training programs you have an exclusive: you can download the cycling fraction race track and add it in your home trainer, in order to face the track before your performance!
Indoor training with home trainer ensures you a productive and safely experience, avoiding the risk of cycling along the road “Drive Safe!!”.
Food supplement and feed are also two fundamental parameters to consider during your cycling fraction, and I will teach you how to manage these two important aspects!

running

In the duathlon, the first fraction is the most important, because depending on it, we will face the other two fractions with different energy level. During the program you will have to run from 3 to 6 times per week (according to the kind program you will choose), in order to adapt your body to the race feelings.
In my training programs, you will find very well balanced workloads, with a specific cadence (days and hours) between two training sessions.
During the subsequent weeks you will add to your run training with a bike training (Brick), so that you can get used to these feelings, which will be with you also during your performance.
Part of the trainings will be performed in a comfortable pace (Zone 1 and Zone 2) as well as specific strength and speed jobs (Zone 5 and beyond), in order to include all the aspects which will be important during your performance.

STRENGHT

The training program also provides for some strengthening exercises (Core) which will help you to increase further your body strength. They will take every single one around 20 minutes, so that the would be used in addition to bike training, without any organizational problems, in every situation (trips, hotel, etc…)

Discover the training plan that's right for you!

Do you want a coach dedicated to you and your specific preparation?
  • $ 100
    Single class
  • silver
    • Athlete history
    • Objective evaluation based on field tests
    • Personalized training program with 8 week sending intervals
    • Account Base TrainingPeaks
    • Feedback every 8 weeks through TrainingPeaks
  • $ 100
    Single class
  • silver
    • Athlete history
    • Field test with evaluation of video footage taken by the athlete and related considerations
    • Discussion on training sessions, organization of future ones and race planing
    • Personalized training program with 6 week sending intervals
    • Weekly feedback through TrainingPeaks
    • Food advice
    • Possibility to modify the training program twice a month
    • Tips for choosing products for swimming, cycling, running
  • $ 100
    Single class
  • silver
    • Athlete history
    • Field test and functional evaluation test in the studio, in the presence of the Coach
    • Field meetings during training and / or competitions for a minimum of 4 matches
    • Personalized programs with 4 week sending intervals
    • Personalized programs for muscle strengthening and core stability
    • Premium Account TrainingPeaks
    • Daily feedback through TrainingPeaks and weekly phone conversation
    • Food and supplementary advice during the various training periods
    • Possibility to modify the training program without limitations
    • Complete assistance for the choice of materials for swimming, cycling, running

PARTNERS

Some companies and organizations we work with.

THE RESULTS OF OUR ATHLETES

Many athletes have relied on MTrainingLab and have achieved results in sprint triathlon races, Ironman, Ironman 70.3, marathons and off road races.

IRONMAN WORLD CHAMPIONSHIP QUALIFICATION

IRONMAN 70.3 WORLD CHAMPIONSHIP QUALIFICATIONS

XTERRA WORLD CHAMPIONSHIP QUALIFICATION

29
Ironman
9
XTERRA
86
Ironman 70.3
29
MARATHONS
21
GRAN FONDO
41
TRAIL RUNNING
32
HALF MARATHONS
61
OLYMPIC TRIATHLON
67
TRIATHLON SPRINT
19
MTB
3
100 km RUN