Ages13-15 (5) week Run/Bike Training Plan
5 weeks - $19.99
Total Hours: 3
Total Hours: 3
This training plan is for the beginning youth multisport athlete ages 13-15 training for a duathlon (run/bike event) or are a member of an organized swim team practicing 4+ days per week. All workouts are designed to introduce basic skills that are age-appropriate and detailed for the young growing physiology. The plan includes workout descriptions focused on speed and skill development balanced with rest and recovery.
RACE PREPARATION:
At the conclusion of this program the athlete will be able to complete an 1mile run/ 4k bike/ 1mile run event.
BASIC EQUIPMENT NEEDED:
Properly fitting helmet
Bicycle that is the correct size
Bike shorts, Swim Jammers, or other tight fitting shorts.
Proper running shoes
Water bottle
Bike pump
If you have questions about any of these items please visit your local bike shop or running store.
RACE PREPARATION:
At the conclusion of this program the athlete will be able to complete an 1mile run/ 4k bike/ 1mile run event.
BASIC EQUIPMENT NEEDED:
Properly fitting helmet
Bicycle that is the correct size
Bike shorts, Swim Jammers, or other tight fitting shorts.
Proper running shoes
Water bottle
Bike pump
If you have questions about any of these items please visit your local bike shop or running store.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Custom
Custom
Planned Time: 0:00:00
DU Ages 13-15
Planned Time: 0:00:00
DU Ages 13-15
Workout #2 : Day Off
Planned Time: 0:00:00
This is important. Even if you feel like working out- take the day to allow your body to be refreshed.
Workout #3 : Bike
Planned Time: 0:25:00
BIKE: WarmUp 10 min of easy pedaling. 5x [:20 pedal as fast as you can. Easy pedal for :40]. Then practice shifting gears by pedaling for 10 minutes straight and shift gears every :30. Finish with 5min of easy pedaling
Workout #4 : Run
Planned Time: 0:30:00
RUN WORKOUT: WarmUp 5 minutes easy jog. Stretch the front of your legs, the back of your legs, and your calves. Main Set: Repeat this entire sequence 4x. [Choose a line on the ground to jump over or a curb to jump onto 20x with the Right foot only. Repeat with the left foot. Jog for 3 minutes] Finish with 5 minutes of steady jogging.
Workout #5 : Other
Planned Time: 0:00:00
STRETCHING: Include at least 4 stretches for the legs done 3 x each. Hold Each stretch for a count of 20. Do you know what your Quadriceps, Hamstrings, Calves, and Glutes are? Can you think of a stretch for each? If not, go to www.teamgecko.org for answers to these questions.
Workout #6 : Brick
Planned Time: 0:40:00
TRANSITION PRACTICE: Transition is where you will store all of your equipment during the race. What equipment will you need?* How will you set up your transition area?^ Set up a mock transition area that includes a 200m run and 600m bike. Quickly go from run>bike>run>bike>run. How fast can you do this sequence? Don't forget to set up a mount/dismount line. Repeat 3-5x
Workout #7 : X-Train
Planned Time: 0:00:00
Today is a fun day. Do anything but run and bike. You can go play basketball, soccer, swim or anything else that is FUN. Just stay active!
Workout #8 : Brick
Planned Time: 0:30:00
BIKE / RUN WORKOUT: Easy run for 6 minutes. Then bike for 15 minutes . Finish with an easy run for 6 minutes. The goal is to just work through the transition and understand what it feels like when your legs go from run to bike to run.
Workout #9 : Bike
Planned Time: 0:45:00
BIKE: Today is about Turning corners. Warm-up 10-15 minutes of easy riding. Have an adult or friend (or both) go with you to an empty parking lot and practice going around turns both slowly and going faster. Avoid gravel or other debris that may cause you to fall. What do you think about when going into a corner? Can you pedal through the turn or do you need to stop pedaling? Do you look up through the corner or do you look at the front tire? Finish with 10-15minutes of steady riding.