Hi, I’ve decided I’m going to try my first ever duathlon in a month. I’ve wanted to race a triathlon for all my life but I just don’t have the swimming ability to give it a try yet. So, I figured that since I’m a decent runner and passable cyclist, I should try one of those “fake” triathlons. I’m hoping for advice on training and racing. Anything would be appreciated.
Distances are 3 mile run, 27 mile ride, 10k run. I’d prefer a shorter one for my first but I missed out on them earlier in the year. As for myself, I’m an early 30s, midpack college cross country runner (30min 8ks). I was much faster when I was in high school (17min cc, high 4 miler) so I’m still trying to get back to what I used to be. As for riding, been riding all my life but not till the past year have I tried doing it for fitness. I have a loop that goes around the local city that I take about 2 or 3 times a week about 19 miles long and I finish it in a little over an hour (16.9avs is my highest so far). Longest I’ve ever ridden nonstop was 47 miles recently with the local bike club where I averaged a little over 16mph. That was a nightmare since I thought it would only be 20-25 miles but that’s a different story. So, I guess I’m not all that fast at riding but I think I’m a decent runner. Any suggestions? Stick with the front runners for the first run, watch them disappear and gradually get passed by most everyone else in the ride, then try to reel a bunch in on the last run?
Also, I don’t get the whole riding for 3 or 4 hours at a time that my local club does and I see people on here do. Can’t I just go faster for a shorter time? I’m not training for hundred mile races here…
Oh and for the curious, here is what the local talent looks like:
It’s hard to tell how serious of a runner you are when you say that you ran a 17 min 4 mile in HS… that would equate to 4:15 per mile… sorry, you would be MUCH faster than 30 min for 8K, unless you had a leg amputated. You mean 17 min 5K?
It’s hard to tell how serious of a runner you are when you say that you ran a 17 min 4 mile in HS… that would equate to 4:15 per mile… sorry, you would be MUCH faster than 30 min for 8K, unless you had a leg amputated. You mean 17 min 5K?
I never said that.
“17min cc, high 4 miler”
17 minute cross country (which is ~5k), high 4min miler in track. Sorry, I thought it was obvious.
At least once in training, go for a run after a ride (brick workout). It doesn’t have to be as quick as a race transition, but wait too long and you miss the chance to get used to running on cycling legs. Then again, it can be a good chance to practice your transition as well. The value of bricks can be debated to death, but IMHO, with a month to go before your first race, the most to be gained is becoming accustomed to the feeling of the first bit of running off the bike.
If you can, pre-ride the course. I don’t think there is any flat section around Pinchot, no big climbs but up and down the entire time. Riding the course will give you an idea of how hard you can push it on the bike and still have something left for the run. You’re right about not needing the mega miles to race this distance. Yes, you should be doing rides longer than the race distance, but you don’t need to log the miles some guys around here do as they prep for half and iron distance races.
Don’t log too many miles in the week leading up to the race. Get in some shorter rides and runs, but you want to be fresh for the race.
It’s your first race, relax and have a good time. I’d say go comfortably hard on the run and bike. You’ve got 2-3 hours of racing to do, so going too hard guarantees you blow up at some point. Worst case, you have a little too much left and crush the second run. You know what kind of shape you’re in, so the pace you can handle for the distance is the right pace for you.
you’ll enjoy it, you might want to east a little snack on the bike and drink a lot. Make sure you understand all the picky rules about the transition zone and when you can get on your bike. Also in multisports they seem to want you to wear your helmet even in the pota potty, so make sure it’s on even if you are riding 1 mph in the parking lot…
Do it easy on the first run in a duathlon. It is the second run that matters most and biking after a hard run can be very painfull!
Ride easy as well because you are not a good cyclist at all. If you go try riding fast as possible, you will have a bad time on the second run.
Second run is where you have to try to “make” your day. This is where someone with your running ability who has not ran and/or biked too fast can make up big time on the ones who did go out too fast (in duathlon that is almost everyone!!!). The last run in duathlon is usually not that fast for most athletes. Be patient in the first run and the bike and you will pass a lot of struggling athletes. Have fun there!
Do it easy on the first run in a duathlon. It is the second run that matters most and biking after a hard run can be very painfull!
I second this advice. I started with dualthons first before getting my act together and trying to figure out the swim. Go super easy on the first run. Every mile should feel like you’re not going fast enough because if you don’t that last 10k will suck. You’ll still be able to run a decent pace but it will be a sufferfest as compared to being able to kill it which always feel good.
I will tell triathlons are way easier than duathlons. Your legs are dead from the first run and bike.
Both runs should be pretty hard. Maybe hit the first one at open 10k pace. The bike should be steady. Don’t jump out of corners, don’t hammer up the hills. Probably best to stay in the saddle. Just think smooth and steady. The second run, you should really drill it. You’ll feel like you’re running an open 10k (maybe even 5k, ha!) but the speed will be more like 15k - 1/2 marathon pace.
Most important, just run/ride your own race and don’t worry about what others are doing (many will get away from you on the ride and you won’t likely catch them on the second run). Trying to keep up with someone else could really be your undoing and is pretty arbitrary… everyone has strengths and weaknesses.
16mph average, is that a particular hilly area? If not, then you really just need a LOT more time in the saddle. A 17min 5ker should have the capacity to ride much faster than that, you’ll just need to work on the particular musculature to achieve higher output. The only way to do that is ride more, ride lots, ride hard (just not too much or too hard). I don’t think a regular 4 hour ride is a wise use of time if you are simultaneously trying to improve in two other sports. A bunch of 1.5 - 2 hour rides with good intensity will do you a lot of good. BUT… those 4 hour rides will do you a lot of good.
First multisport race? Just have fun. Seriously. No matter what you do it will be a PR, so enjoy the experience. Look at it as a 90 min warmup for a 5k and you will be fine…
Only for very well trained runners this is possible. High mileage and some hard interval running mixed in. Otherwise a hard first run is always a dissaster. You can only win 1-2 mins in that first run, but lose 10. Sometimes a fast first run pays off in a tactical way, if you can ride with a pack. But otherwise, take it a bit easy there!
Only for very well trained runners this is possible. High mileage and some hard interval running mixed in. Otherwise a hard first run is always a dissaster. You can only win 1-2 mins in that first run, but lose 10. Sometimes a fast first run pays off in a tactical way, if you can ride with a pack. But otherwise, take it a bit easy there!
Starting a 2 + hrs race at open 10 k pace?
Absolutely, he said he was a good runner. It is a race and he is likely looking to have the fastest possible time. That is achieved by sitting at ones limit for the duration. If he blows it, well, there’s always another race.
Yes, it’s only 5k…
ok, 5-10 seconds slower/mile than open 10k pace if you’re really worried you’re going to blow it.
Next thing you know, I’ve spent (well, I try not to think about it actually) lots of money, get up crazy early to run, swim or ride at lunchtime, ride in the evenings. My weekends are spent riding/running, sometimes swimming, sometimes racing.
What the heck is up with im – 8:38/mile for the 1st run and 5:56/mile for the 2nd run?
What is the deal with the transitions? They seem absurdly long.
Mostly have fun.
Practice your transitions or at least have a plan.
If the competition is the same and the distances are accurate you should be able to put some distance on the first run and hope they will run too fast, which will hurt their bike. Your bike is your bike and there is nothing you can do about it, but be prepared to hurt coming off and push, push, push on the the 2nd run.
Weak cyclists should save something extra for the bike! 17 min 5 k tells me very little. Some 5 k runners can only run a 36 min 10 k. Some can run under 35 mins. The second kind of runner can go way faster off in a longer distance race.
it is NOT only 5 k. Do you pace the first 5 k in a marathon as an open 10 k pace because the first 5 k in a marathon are only 5 k?
Weak cyclists should save something extra for the bike! 17 min 5 k tells me very little. Some 5 k runners can only run a 36 min 10 k. Some can run under 35 mins. The second kind of runner can go way faster off in a longer distance race.
it is NOT only 5 k. Do you pace the first 5 k in a marathon as an open 10 k pace because the first 5 k in a marathon are only 5 k?
Point well understood, notice how I gave pace guidelines based on open 10k time? I think that should work for the majority of the bell cure.
That would be idiotic. I wasn’t suggesting anything of the sort. There is a HUGE difference and since you can’t see it, I feel it is a waste of my time to argue with you.
That is almost always avoidable with my advice to take it easy in the first run.
Indeed - but always easier said then done. Running with totally fresh legs for many multisports folks, in a racing situation is always somewhat of a novelty.
With those distances I don’t think the first run is going to determine much. I have found that duathlons tend to attract better runners as compared to most triathlons so the lead runners are likely to run faster than your HS 5K pace for the first run. I’d let them go. You have picked a race that looks pretty cycling heavy so you should concentrate on that for next few weeks. I would stress quality over quantity.
The real fun will start on the 10K, with your background you will catch a lot of people.
There is a HUGE difference and since you can’t see it, I feel it is a waste of my time to argue with you.
Let’s conclude then that I don’t think someone who is doing a first duathlon, with a 16 mph average capacity on the bike (lets assume he doesn’t rode those 16 mph on a real mountain course), should pace the 5 k first run at 10k open run pace because the run is only 5 k (and forget about that 1 hrs + bike ride and second 10 k run). Hell, you wouldn’t even pace the first 5 k in during a 15 k run race at 10 k open pace. But that 1 hrs bike ride thrown in the middle is that HUGE difference we disagree on.
I would almost hope that he does pace it like that, get some first cramps in the calves on the bike, and death shuffle the second run and comes back here after the race to report how bad it was. Something like that will most likely happen with a fast first run.