Duathlon?

[runner_princess]

Hi all. I am doing my first duathlon next weekend - run/bike/run, and was wondering if anyone on the Dis has done this type of race and has advice or tricks of the trade for me? Thanks!

 

[FireDancer]

Get there early and get a good spot in transition. Being close to the bike out is my preference.

Are you changing shoes in transition? If you will be changing from running shoes to cycling cleats and you aren't going to have them pre-clipped so you can slide in practice some short jogs in the cycling shoes before hand. Depending on the type of cleat it could be a little slippery.

The rest depends really on your goals and how trained you are. If you are just looking to finish I'd suggest going out conservatively on the first run so you have plenty of energy left for the second one. If you are a fast runner and have done some bricks I'd say use the runs to get you the places and the bike to recover. The run is where the winners separate from the field even with the pros.

Use your time on the bike to take any fluid or fuel you want/need.

Lastly, turn a slightly smaller gear (meaning easier) then you normally would for the last quarter or half mile of the biking leg. It will help flush any lactic acid out of the legs before the second run.

 

[lap3]

I've done a few of them where I live. But here's a few suggestions that might help you have a great race and a great time!

I would suggest practicing your transitions. It's not as confusing as it would be for a triathlon but nonetheless it would help...especially during the rush of race day!

Make sure you have everything all laid out prior to the race so you don't find yourself scrambling around to look for anything.

You probably have this already but create a "check list" for any items you need for race day. Here's a great tool to keep on hand: http://triathlon.racechecklist.com

Otherwise, you've probably done your training already so you're more than likely ready for the race. Good luck and have a great time!

 

[cewait]

In addition to the great tips above...

If you have not practiced a transition,here is what to expect the first half to full mile of the second run to be very disorienting and awkward. Changing from circles to a running stride will make your legs feel very fatigued (like bricks) and want to flat quit. Pedaling in a lighter gear for the last half mile and the transition in run can help, but it you will feel it.

If you decide to run a few more du's or tri's make a brick workout a weekly or semiweekly workout. Simply lace up and take a run after an intermediate cycle ride. A good distance for the brick run is a 2-4 mile run. Your goal is to develop the mental toolset to run through the awkward brick feeling in the legs.

One last thought on a first DU strategy....

If you think you will have a high set of nerves and have clip pedals, consider installing flats on your bike for the first du. It's not hard but having been through a few bike outs I have seen several wrecks from fellow cyclists having a difficult time clipping in at the start of the bike. There are lots of advanced ways to get out and go on the bike. Keep it simple... run past the mount line head to one side of the course and mount like you would for a regular ride. If you do go with flats, make sure to tuck you lace loops under the laces of your shoes pre race - you do not want to have them tangle in the crank.

That leads to another thought... Make sure that you are in a go gear when you place you bike on the rack. Look at bike out and if on a hill, you may need an easier gear than you left the bike in last time used.


Most importantly - have fun. It's a great sport

 

[paxsarah]

I've only done tris, no dus, and all the advice here has been good. I just wanted to say that if you arrive at the race and find yourself with a question, don't hesitate to ask a volunteer or fellow racer. Multisport athletes can look like an intimidating bunch, but I've found that everyone is very generous with information and very supportive of newbies. And also, have fun! Enjoy the day!