UPDATED WITH RACE REPORT- I'm doing a duathlon on Sunday, give me your best tips

Triathlon Forum
1

where’s cdw…
it’s a 5k run, 25k bike, 5k run
obviously if there were a tri option I WOULD BE DOING THAT but there isn’t so I’m going to spend this thinking “I COULD OUTSWIM YOU”.

I’m both very nervous (IDK why I am nervous) and excited.

If you share some tips I’ll update this later and you can all find out just how mediocre of a cyclist I am. Actually, if someone called me a mediocre cyclist I’d take it as a compliment.

I’m probably not going to taper for this (it’s spring break so I’ve got some extra time to train right now) so I don’t need any silly tips for that. Telling me how not to look like a Fred (or whatever you say) would be good though.

Thank you :slight_smile:

**RACE REPORT: **
Weather - 20 degrees at the start (2 mph winds), warmed to 29 degrees by 10 am
Outfit - run shoe pair #1, wool top, puffer jacket, tights, gloves; winter bike shoes plus the other stuff; run shoe pair #2 plus the other stuff
GPS measured distances - 3.25 mi runs, didn’t use watch on bike so go with 20k
Total time 2:15:20, 3rd AG (I’m 35), as 28:39 run 1 (8:48/mi), 2:30 t1, 1:12:59 bike (says 13.1 mph on their race results but my math says 12.77 mph), 2:03 t2, 29:12 run2 (8:59/mi)
tldr: had fun, would prefer a swim but would do one of these again despite swearing in mile 1.5 of run that I wouldn’t (isn’t this always how it goes)

Run 1:
First mile is fun. After mile 1.5 I decide this is not at all fun and I will never do one again . Afraid of pushing too hard on this run, I chase exactly 0 people. I do one small pickup when someone tries to pass me, and my legs are too tired from the promised lack of taper to keep up that pace. I feel nice and warm from puffer jacket and consider taking it off for bike. I get very annoyed with someone for tossing a hand warmer on the course. I think the rules said not to litter.

Bike:
I decide not to turn my watch on, and that I will not try at all on the bike, because I am afraid of killing my legs for the second run. Turns out when you don’t really try on the bike, and just sort of pedal, it is enjoyable, right up until your feet freeze. Also, glad I kept puffer on, as am a good temp.

Run 2:
I am very excited about this. When you bike as slowly as I do, there are lots of people to chase on the run course! I catch five people in the first two miles and it feels gooooooood. I decide to remember this when I do a longer race (don’t start too fast because catching people at the end is a SUPERB feeling). My legs feel fine-ish, like they normally do off the bike, not too hammered. I congratulate myself on not having caused too much damage on the first run.

Finish:
Proud of self for showing up in the cold weather and finishing. Skip the pancakes because they only have fake maple syrup which is not a thing a self-respecting Mainer eats. Decide I should do another du and try to go a bit faster.

Thank you all so much for the tips!

2

Suggest going to start line in a full wetsuit, swim cap and goggles.

Insist to everyone else at the line that they’re the ones who are wrong, despite absence of water. As they go back to their cars to find swim gear, quickly strip down to running stuff and take off at the gun.

Good luck!

3

Suggest going to start line in a full wetsuit, swim cap and goggles.

Insist to everyone else at the line that they’re the ones who are wrong, despite absence of water. As they go back to their cars to find swim gear, quickly strip down to running stuff and take off at the gun.

Good luck!

it would actually be fun to do it in a one piece swimsuit like I do tris
I should check the weather

4

I did that to the kit pick-up for a tri with a pool swim… Showed up in my wetsuit and asked if the swim was wetsuit legal…

In terms of Duathlons. I recommend two pairs of running shoes, one for each of the runs, it allows you to set up a pair for T2 that are ready for easy entry, and not worry about if things shift around when removing the pair from the first run. Also, unlike tri, socks won’t cost you time in transition, since you can wear them the whole time.

5

I find them so much harder than tris for some reason. So be ready for a sufferfest especially on the second run.

Like a tri, you do your fueling primarily on the bike so load up on fluids, etc during that (especially since the runs in this case are short).

Agree on the comment above about having two pairs of shoes as well.

Otherwise pretty straightforward. Have fun!

6

In terms of Duathlons. I recommend two pairs of running shoes, one for each of the runs, it allows you to set up a pair for T2 that are ready for easy entry, and not worry about if things shift around when removing the pair from the first run.

this is the real intel

thanks!

7

I find them so much harder than tris for some reason. So be ready for a sufferfest especially on the second run.

This is what I’ve heard, and I’m pretty interested to see what it feels like

8

Like TMR, I found duathlons tore me up a lot more than tris. It’s getting into the second run that does it. Kind of like your first several days of two-a-day runs. You’ll be faster initially on the bike because you’ll be warmer from the run than a swim.

A story from several years (1990?) back in Portland,I honestly I don’t remember the name of the race. Anyway, Frank Shorter was there. I got to see him run, and it was like watching a gazelle. So graceful, so effortlessly fast. Then later at the awards ceremony, he shambled up to get his 1st place AG award and looked like a complete spaz. Maybe feeling the after-effects of that 2nd run, but the contrast was stark.

Have fun with it. And let us all know how it goes for you.

9

Take the first run out way too hard so that you’re smashed by the time you’re on the bike. That’s the best way to enjoy a duathlon.
Or it’s the reason people dislike duathlons so much?

10

Take the first run out way too hard so that you’re smashed by the time you’re on the bike. That’s the best way to enjoy a duathlon.
Or it’s the reason people dislike duathlons so much?

LOL! I was going to make the obligatory statement to not go out too hard on the first run.

11

My best results have come from building the first run and the bike-going hard but not racing. Come in hot and racing off the bike and carry that momentum through the final 5K run.

No matter the temps, the race should definitely be done in your swimsuit with maybe some running gloves if it’s chilly.

12

Don’t overcook the first run. If the duathlon is non-drafting, cap your intensity at threshold (and make it a hard cap), or better yet, below threshold. This is even worse than the standard sprint duathlon, which has a 2.5k second run.

13

My best results have come from building the first run and the bike-going hard but not racing. **Come in hot and racing off the bike **and carry that momentum through the final 5K run.

No matter the temps, the race should definitely be done in your swimsuit with maybe some running gloves if it’s chilly.

looks like it’ll be 40 or so at the start

will remember bolded part, I like that

14

Don’t overcook the first run. If the duathlon is non-drafting, cap your intensity at threshold (and make it a hard cap), or better yet, below threshold.

I was going to ask what the RPE should be

15

I think it’s nondrafting
what’s your RPE for the bike? what does “non racing” translate to on a scale of 1 to 10 where 5 is hard and 6 is challenging?
This morning I rode 35.58 miles averaging 14.2 miles per hour (told you “mediocre” is a compliment to my cycling). This was in 11 ish laps around a 5k bike path that’s not super hilly (I tend to get out of the saddle twice for no more than 30 sec each time) so there are some turns and stuff, but that’s a recent workout I was happy with. My 40k PR two weeks ago was like 1h42 (around same path)

thanks so much for all the help

also hoping cdw shows up, he’ll find this entertaining

16

Suggest going to start line in a full wetsuit, swim cap and goggles.

Insist to everyone else at the line that they’re the ones who are wrong, despite absence of water. As they go back to their cars to find swim gear, quickly strip down to running stuff and take off at the gun.

Good luck!

I once did a duathlon which also had a triathlon going off at the same time, so some people were lining up to swim in on direction and other were lining up to run in the other

I get chatty as start time approaches, so I just happened to ask a group of swimmers "You’re not from around here, are you?’

“No, we’re from Pennsylvania” one of them answered “Why do you ask?”
“Well, people from around here know that there’s a sewage treatment facility, just upstream. Around that little bend in the river. You can’t see it from here”
“You’re fucking kidding me!!!”
“Nope. No way I’d swim in there. But at least you’re going* away* from it - I think? Have a great race!!!”

17

If cold out, wear bike gloves or some gloves for the whole race… might not need them on the run, but will feel much cooler on the bike ride. Arm warmers are good in that you can roll them down or get rid of them along the way.

2 pairs of shoes is good with speed laces in both pair.

18

what are speed laces?

19

stretchy elastic laces which you tie up and leave… then you just slip your foot in and pull the tab to tighten…

They are usually about $10 a pair… cheap speed in the real of tri.

20

My best results have come from building the first run and the bike-going hard but not racing. **Come in hot and racing off the bike **and carry that momentum through the final 5K run.

No matter the temps, the race should definitely be done in your swimsuit with maybe some running gloves if it’s chilly.

looks like it’ll be 40 or so at the start

will remember bolded part, I like that

Given the temp, gloves are a must for the run and potentially the bike. I’d also go with a tight long sleeved shirt. Both you can easily dump before the final run if you get warm. Probably go with sox as well.

1’st run - Go for a good 5k (not a PB, but still fast)

Ride the effort you would for a sprint tri.

2’nd run - Go as hard as you can. You’ve been playing multisport enough to know your limit for a hour and a half race (+/-) depending on the course, etc.

Have fun - Duathlons are awesome…