First time poster yay. Preface: I’m new to triathlon this Australian season.
Due to blue green algae in my local lake this weekend’s tri has turned into a run/ride/run duathlon. The distance is 6km/36km/3km. Having never done a run to ride training session (and no chance to do one before the race) what should be looking for on my first run leg? Push it hard and hope for the best?
More importantly (not), should i wear my tri suit?
I’d definately wear something that will enable you to get through the transtions without changing. Big time savings. The tri suit may be a good idea for that, or a pair of tri shorts and a singlet- whatever you are moost comfortable in that you don’t need to change during the race.
Hmmm. Strategy during the first run…
Well, it seems like the most common mistake is people go too hard in the first run and it affects their second run adversely. Now, this depends on how strong of a runner and cyclist you are- the stronger runner may be able to get away with spending a little on the first run. A good runner may be “durable” enough to still have a good 2nd run even after a hard first run. The key there may be to save yoour legs during the last 10 minutes of the bike before the 2nd run.
If you are a stronger cyclist than runner I’d say martial your energy on the first run and then hit it very hard on the bike and hold on for dear life during the second run. The event you describe, 6 Km, 36 km, 3 km doesn’t leave you with much to work with on the 2nd run.
I can ride OK but I’m at the best, an average runner as a 45-49 age grouper. I’d go moderate on the first run, since it is a bit longish compared to the 2nd. You can;t afford to totally slack because it is too long. I would really hit it very hard on the bike, then hang on for the short 2nd run.
How ever it works out, best of luck in your race! If you think of it, please put up a race report to let us know how it went. On the otehr side of the wolrd here we are still under snow so we have to live vicariously through you guys down under!
Wear your trisuit. With distances that short you will be done in under 2-2.5hr.
Typically the only difference between a duathlon and running race is there is no sprint for the finish in the duathlon after the first run. You need to run fast but in control. iow, don’t be a hero in the first km, and don’t go sprinting for the line in the last km.
The run legs are fairly short so depending on how strong of a runner you are you need to decide what will not kill you for an hour bike ride (again - depending on how strong cycling you are).
I did a sprint duathlon last year 3mi / 11mi / 2mi.
I basically did the 3 miles at my 5k race pace. Rode the bike as hard as I could (though that is half the distance you are doing…) and did what I could do to run the last 2 miles. Basically went redline the whole event. My 2nd run was 30s/mile slower than the first run. I’m doing the same event in April… so I might slow down the first run slightly to have a little more for the 2nd run. Not sure yet.
With the runs being as short as they are, I didn’t feel the first affected the 2nd. But then, I’m not super fast.
In an event like that, build. Take the first run easier than you can - maybe around your 10k pace. The race is long enough that those who go too hard on the first run will pay for it (if they don’t pay, they were better anyway and nothing can be done about it!). Let loose on the bike and then hang on for the short final run. I wouldn’t be afraid to put the hammer down in the latter part of the bike and risk blowing up on that last run.
Well, that’s what I would do. I’m relatively strong on the bike and don’t have the top gear for running like some others. If you’re a very strong runner, maybe you go the other way and hit the first run hard too. I don’t know.
mrtrik-
did you do the richmond sport du?
if so, what place did you come in?
LEEEROY JENNNKIINNNSSS!!
mrtrik-
did you do the richmond sport du?
if so, what place did you come in?
Nope.