What Is A Duathlon – Cycling isn’t just for triathletes in the winter, it’s a multi-sport discipline in itself, getting people to work out on the road and on the road. If you want to participate, here’s what you need to know!
The above is a classic but traditional view of duathlons, often considered part of the original multisport. Although duathlons share many similarities with triathlons, they are different styles and are gaining popularity in general due to some exciting events in interesting places, as well as professional runners who are dedicated to cycling. What this means for some of us is that there is a growing number of events to enjoy, including off-road races and ultra-distance duathlons.
What Is A Duathlon
If you’ve never signed up for a duathlon before, this guide is the first step: we cover the basics to look out for, how to train for a duathlon, what gear you’ll need and how to get to the event.
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Sure, you know you’re going to run and bike, but in what order? And for how long?
While triathlons follow the style of swimming and cycling races, duathlons add an additional running component to create a cycling race. The second run is usually half the distance of the first, so a sprint distance duathlon covers a 5K run, a 20K cycle, and another 2.5K run. Full details of the different distances are listed below.
What this means is that running a duathlon is not just about training to run and cycle: like any multi-disciplinary sport, there are changes to think about. There are simple but strict rules to follow in transition and breaking these will lead to time penalty. Usually, this just means:
Although duathlons are different races from triathlons, they follow many of the same criteria, including the distances involved. These include:
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These are the distance categories used by most event planners, but some races may show slightly different distances, often just for a changeover.
The next thing to consider when choosing a duathlon to participate in is whether you want to run on a road or a track, which really affects the type of bike you use. If you already have a type of bike, that will make the decision easier.
This decision is more than a performance of the coaches and the culture. A road duathlon, whether it’s in the middle of a city or a rural area, usually offers hard, smooth routes for serious racing, allowing you to put the hammer on the bike and aim for a PB. The off-road duathlon is mainly focused on the knowledge of handling the technical routes, deep descents and unpredictable terrain, which slows down your speed but provides serious entertainment at the same time.
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If you are new to duathlons after competing in events as a runner or cyclist, adding another discipline to your training program can seem daunting to say the least. While we’re not giving theory-specific advice on portions, nutrition or recovery here (you’ll have to be patient for that), we do have some pearls of wisdom to get you started.
If you are a runner who wants to try duathlons, it makes sense that the cycling leg needs more attention and your training program should reflect that, the opposite is the case for cyclists. Depending on how many times a week you want to train, make sure you spend enough time correcting these imbalances in your skill set, not just training your strengths because they are more comfortable. Likewise, don’t try to dive into the deep end in a discipline you’re not strong at – start small and build steadily.
Training your run and bike separately is helpful, but it won’t fully prepare you for race day. You also need to think about bric sections when you combine them, going for a run straight after cycling for example. Not only does this train your legs to work under fatigue and reduce the feeling of jelly legs that all multi-sport athletes will know well, you will also have the opportunity to practice transitioning between disciplines. Follow the rules that will be in effect on the day of the event to familiarize yourself with them.
Strength and conditioning are important to any regular runner or cyclist, but the temptation for the dual athlete is to focus only on those subjects, while neglecting the exercises that will help you avoid injury. Running and cycling will create heavy leg work, so consistency with both S&C and stretching is important to maintain a good level of performance.
How To Fuel A Duathlon
Once you’ve decided what distance you want to try, invested in the right gear, and are training for a duathlon, the next logical step is to find a training event. Fortunately, we’ve made this part of the process easier and introduced a number of different conversion options.
Go to the duathlons section of our website to view over 140 events in the UK, with more being added all the time. There are major duathlons such as the Castle Race Series events in the UK and France, as well as many local races such as the ATW Remembrance Duathlon in Essex and Storm the Castle in Shropshire.
You can search for a specific distance or region of the UK, showing everything available on an interactive map. To further refine your findings, use the advanced search to match dates and locations. If the event you want isn’t there, go ahead and add it yourself; it is free and always will be.
From long-distance road races to off-road events, duathlons are incredible events that test your strength and endurance while providing the ultimate running experience. To get involved, find an event below and stay connected to let us know how you’re #FreeYourself! After 6 years of duathlon racing, that transition to cycling was never easy for me. I’ve had second races where I almost drank my drink, races where I was reduced to a relative, and races where, oh, happy day, I ran well and passed several competitors.
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With proper training, walking, and fueling, you can improve your race off the bike and walk your way to a successful finish.
To run well off the bike you need to practice running off the bike. Incorporate one bike block per week into your training. When you’re starting out, don’t worry about moving. just run
As you move, increase the strength of your bricks. Try cycling for an hour and 10 minutes in the last minute of the race, followed by a short run in the first 5 minutes of the race.
Jason Digman, former CEO of Dig It Triathlon and Multisport Coaching, recommends what I call the “multi-brick.” After the warm-up, do three runs of one mile, ten minutes on the bike, with no recovery in between. Hold your first multi-brick run for no more than 15-20 seconds. Within four weeks, progress to race pace.
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Play with the distance of your run and bike times depending on your goal height. Bonus: You get a lot of practice changes!
Albert Harrison, USA Track and Field Level 2 coach and US triathlon national champion in both standard and long course duathlons, recommends a set of short intervals off the bike. Running fast helps your body overcome the feeling of jelly and it’s amazing! – run off the bike.
Harrison recommends 20-second strides or 400-meter repeats faster than your running pace. “Be careful though,” he wrote to me via Twitter, “you’re prone to injury when running with tired legs.”
Jesse Bauer, a professional athlete based in Edmonton, Canada, agrees. How come? Because short, fast efforts promote a high cadence of legs off the bike.
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Bauer’s favorite second-run workout is 200-meter repeats at a faster-than-goal pace, or 5x 30 seconds, followed by a 30-second recovery walk or jog, right into a 1-2K race.
“It paid off big on the T2 hill on Friday,” he told me via Twitter, referring to the recent ITU Multisport World Championships in Fyn, Denmark, where he competed in the elite men’s duathlon.
If it’s early in your season or before you’ve done a lot of work, increase your intensity gradually to avoid injury. Start with several 30-second steps, with a full recovery jog in between.
Senior competitor and multi-sport coach Suzanne Cordes focuses on form during the second half of the run, the time when you see most runners crouching, crouching, or walking.
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During a leisurely or fast-paced workout, focus on how you hold your hips, how long you run, and how you maintain good form. Think about that powerful step when you exit T2, he says.
Think about your competition
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