Looking for specific routines for a sprint duathlon. I was thinking a ten to fifteen minute jog with strides thrown in. What am I missing?
Would love to hear some step by step routines from people who have been doing this a while.
Warm-up for me= R1
.
My typical warm up for my last couple of sprint Du’s has been this:
Step 1: Drink a large coffee.
Step 2: Race
Probably not the most efficient and maybe with a bit of work, I would have finished top 10 (11th). Interested to see what more experienced people think.
For a short Du, my warm up will look like this:
1 mile easy run
A skips
Butt kickers
B skips
Striders
Then I’ll jog around and do some very light stretching to open up a little before the gun.
General rule; shorter the race, longer the warm-up. That’s me, hope it helps.
My favorite and most effective warm-up routine is a 20-25 min spin on the bike (high cadence) starting about an hour before the race. Closer to the start of the race a 5-10 min easy run with strides toward the end … WU run ideally ends 5 mins before the gun goes off. This routine gets the blood flowing in my legs and makes R1 a lot easier to hammer.
I’ve raced quite a few duathlons, and typically my worst races have been where I’ve done no WU. This makes R1 a shock to the system.
This is going to be specific to you. Some people like a run, some like pickups after a slow jog & some like some biking. I prefer to start with a hot shower, large coffee, then some easy jogging. Having just done one a week and a half ago, it was 27 F & I put in a pathetic 5 minutes of jogging. That’s it. It worked like a charm. But you may be different. Normally I’d advise a longer warm up but I had enough clothes on so with a little jog my body temperature was plenty warm as were the muscles.
I like to do ~20 minutes easy on the bike and then ~10 minutes running, with some strides within 5 minutes of the start.
I’d probably just run for 20 minutes and do a few strides/pick ups in there. I’m not big on doing a bike warm up on race day, just because I like to rack the bike and leave it. Plus, bike legs seem to come around quickly no matter if it is a du or tri.
Leg Swings
Lunges
15 minute jog with final couple minutes at race pace
strides
bathroom
.
Nothing special here, I just jog around and get a little sweat going with about 5-10min till go time.
I like to ride the run course to make sure the bike is working properly and to get a feel for the course. then some light jogging and some strides in between trips to the porto-potty.
I usually do a 20 minute ride, and then some strides while at the start.
I usually do a hard 18 minute swim.
My typical warm up for my last couple of sprint Du’s has been this:
Step 1: Drink a large coffee.
Step 2: - Take a dump.
Step 3: Race
Probably not the most efficient and maybe with a bit of work, I would have finished top 10 (11th). Interested to see what more experienced people think.
I adjusted it for you.