A Duathlon is an event that is gaining popularity as a popular ‘run-bike-run’ spectacle these days. Duathlon racing is a challenging endeavour for an athlete, yet there is a catch. Participants can bypass the swimming leg, and this bypass is not available for triathletes. There is an added benefit of this race, as running at the beginning gets you highly pumped, ready to fly. The fact is that the same energy level is required for almost the same length run at the end of the race.
Here are a few duathlon tips suitable for beginners that offer the best results. These are critical elements of training:
- Building endurance
- Preventing injury
- Establishing a foundation between both disciplines; biking and running
- Stats tracking
- Training dually on the same day in both disciplines
There is a strict need, to follow a training schedule for at least 12 weeks before a Duathlon event. A good fitness level is a must even before initiating a training schedule. For instance, if the race features two 3-mile runs and a bike ride of 20-miles, be sure you run without a break for 30 minutes and ride the bike at a comfortable pace for 45 minutes before embarking on a high-level training program. This helps to avoid overtraining or sapping your motivation, weakening your immune system, disturbing your sleep, leading to sad feelings and thereby raising the risk of injury.
Make use of bricks during training to help strengthen your muscles. It is imperative that in one workout you do both – biking and running. For instance, go on a short bike ride and follow it immediately with a short run. Make it a 6-mile ride with a run of 1-mile. You can work up to three to four segments of biking and running in a row, within a few days as a beginner. Set mock areas of transition when doing brick training and perform biking to running in a smooth transition. Also, dismount your bike efficiently and remember, you must change your bike shoes to running shoes quickly without delay.
- Regardless of the brick training, you may experience the rubbery legs syndrome. Put your bike in low gear and spin the pedals quickly for few minutes of the cycling leg to reduce the sensation.
- In case, you are new to running; you may consider brisk walking for 100 yards before starting to run the final run leg.
Practice Transitions, have a setup plan, arrange gear, change shoes, and slip them on, quickly. Perform removing the running shoes and placing them in an easy-to-access spot on returning from the bike ride. Remove your shoes as you dismount the bike. Using clipless pedals alone will help this transition.
Duathlon Speed Tips
- A clever training tip is to ‘Pace Yourself’
- Never increase your speed dramatically
- Increase in small increments to play it safe
- Feed your ego at your joints and muscles expense
While duathletes are comfortable logging their speed over time and building endurance naturally, some who are more comfortable taking on a pure speed-oriented game plan, you may incorporate interval training or tempo running into your training mix. Whatever, your workout plan is to prepare, ensure that you don’t overwork yourself before your race and risk an injury on the day of the event.