Now, you may have been in running events and cycling races, but when both get combined, there are some essential tips you need to focus on your first duathlon. You see, changing between running and cycling and then going back to running is a bit different than running 21km or cycling 100 miles. It’s a different sport, after all, and while we are sure you can push through on sheer muscles, why not make your experience a lot better from your very first try by following these 7 outstanding tips for your first duathlon?
Clothing is everything
Joggers can rock shorts and a shirt almost any time of the year. The body will produce a lot of heat, and with the low speed you’re going, winds will rarely be a problem or manage to significantly cool you off. On the other hand, however, when riding your bike, things can get a lot more chilly. Especially during descents, you can reach high speeds, and during spring or autumn, these can translate into significant body heat loss. As a result, your performance will suffer, but more importantly, it can even lead to forfeiting.
So, as you can imagine, mixing the two sports requires some wardrobe magic. For starters, get a trisuit. It will make a lot of difference, as it’s built precisely to make you comfortable during running and cycling. But more to the point, make sure to prepare some additional clothes for the cycling phase. This includes leggings (if the temperature is below 10 degrees) or at least a wind vest if the temperatures are higher. Keeping your core warm will allow your body to function at maximum capacity and significantly reduce muscle fatigue.
Depending on the weather, consider using some lightweight gloves as well, especially during the cycling part. You can’t imagine how devastating it is to be unable to unclick your helmet due to frozen fingers. Mind you, getting ready to go from running to cycling and back to running is one of the most difficult parts of a duathlon, especially for beginners.
Focus on the transition
Transitioning is a discipline on its own. You may be a great runner and rider, but you will always lose races if you can’t make the transition fast and efficiently. This is where neither sport can help you prepare. Naturally, you need to make sure you practice the transition before the race. Moreover, it’s the best way to cut your overall time. You know how hard it is to cut a minute off your 5K run. Or 2 minutes of a 20K bike rider. It’s an arduous task that takes years of practicing and bettering your technique.
On the other hand, a mere optimization of your transition can save you minutes of your overall time.
So, before the race, make sure you’ve practiced the transitions to perfection—changing your shoes, switching your gear, putting on your helmet, or taking it off. This is the first step to saving time and not pushing yourself to the limit.
Use different shoes for different stages
Now, you already know that running with the same shoes you are cycling in is not the best idea, even if you’re using flat pedals. Cycling shoes have their specifics, but they don’t really translate all that well into running and vice versa. However, an additional pro tip is to actually have a different pair of shoes for each stage of the race. So, for example, if the race is 5K run, 20K cycling, and then 2.5K run, you must have two pairs of running shoes and one pair of cycling shoes. It sounds wasteful, but it’ll enhance your performance significantly. You will put on your shoes during each transition much easier, and they won’t have sweat and moisture from your previous run. This comfort will grant you the additional push you need for those last 2.5K.
Elastic laces will make a difference
Speaking of shoes, forget about conventional laces. They are a waste of time, especially if you are wearing gloves or, worse, your fingers are frozen. Even in perfect conditions, tying up your shoes requires time, which you can save by simply using elastic laces. This will allow you to quickly and easily slip up into your running shoes without the chance of embarrassing yourself by messing up your knot or getting your shoes untied during the run. These small factors can easily affect your morale and ruin your pace if you have to stop and retie your shoes again. And you know, pacing is everything.
Pacing is everything
Indeed, pacing will make or break your race. However, you need to consider what’s to come, not just what you’re running at the moment. For example, if you are running a 5K-20K-2.5K, you might think that running at a 5K pace is obvious. But it’s not. You must run a bit slower, as you will have to prepare yourself for a 20K ride and then another 2.5K run. So, for this particular instance, keeping a half-marathon pace is much better. Of course, in time, you will find your own pace, but for now, just make sure you keep your pace a bit slower than what you’ll otherwise do in your jogging routine.
Start your bike ride on a lower gear
Speaking of keeping your pace, you must understand that cycling and running are vastly different in many aspects. They use different muscle groups, and transitioning from one to the other may lead to cramps and other injuries. So, to avoid this, you need a smoother transition. It’s a good idea to use your bike as a cool-down and warm-up for your running.
To achieve this goal, simply put your bike on a lower gear and start with a much higher cadence. Keep it up for the first minute or two, and then you can gradually increase the gear and settle into a cadence that’s more to your liking.
In the same way, before you make the second transition, make sure to switch back to a lower gear and increase your cadence. This way, your legs will prepare for the following run and will gradually cool off from the bike ride.
Have fun
However, probably the best advice anyone can give you is to just have fun. I know you want to win from the very first try, but realistically, you need some practice. So, while being motivated is fine, try to have fun. Try to enjoy the race and enjoy your result regardless of whether you are in the top 3, 5, 10, or 100. That’s what sports is all about, making you a bit more happy.
