Triathlon - Duathlon Specific Equipment/Transitions

I'm competing in my first Duathlon in a few weeks. It's a sprint distance: 2 mile run, 15 mi mike, 3.1 Mile Run.

I have a few concerns about the race. I have searched the archives to see what people recommend about shoes, shorts, etc and found multiple different opinions. I'd like to get some updated ideas on what to do to best run this event.

1. For a sprint distance 15 mile bike - should I ditch my road pedals/shoes and go to running shoes/clip-in pedals to save transition time?

2. What to wear - Tri shorts and shirt?

3. For the 2nd transition, I assume I will follow what the Triathletes do to transition from the bike to the run. But the first transition is Run --> Bike. Anything special I could do to minimize these transitions?


As the event is so short in both run and bike, I figure a lot of time is made up in the transitions.

Any help would be appreciated.

Personally I preferred to still use my tri shoes on the bike (clipped into the pedals) even over that distance for better power transfer...

I raced in a tri suit at the Worlds in 2005, for local events just tri shorts and tight cycle jerseys is fine and possible arm warmers etc (Duathlon season is winter here)

Most critical thing I found to do in T1 is to loosen the toggle on my speed laces for my runners before getting onto the bike helps speed up T2. Otherwise everything is set up in T1 as it would be for a tri.

Even for a super sprint I did in april (2 mi/6 mi/2mi), I clipped in. I can't stand to ride unclipped anymore :D .

Depending on your saddle, you might be better off without padded shorts. That 6 miles was unpadded and my absolute limit ;)

Interesting thoughts.

I will just practice the transitions a lot from Clipless shoes to Running shoes.

I'll pick up a set of tri-shorts, maybe run in a bike jersey.

1. For a sprint distance 15 mile bike - should I ditch my road pedals/shoes and go to running shoes/clip-in pedals to save transition time?

No. Use your clipless pedals. You'll be faster and more comfortable. Under 10 miles, maybe, but for 15 miles, you'll probably be faster with the clipless pedals. Practice getting out of your running shoes quickly--consider pre-clipping your bike shoes to your pedals, mounting your bike with your feet on top of your shoes, and putting your feet in your shoes as you roll. This takes practice, though, so be careful!


2. What to wear - Tri shorts and shirt?

That should be fine. If it's warm and they let you, consider skipping the shirt. Especially if you're a lady :)


3. For the 2nd transition, I assume I will follow what the Triathletes do to transition from the bike to the run. But the first transition is Run --> Bike. Anything special I could do to minimize these transitions?

Yes, T2 is identical to a triathlon T2. T1 is often simpler than a triathlon T1--all you have to do is put on your helmet and slip off your running shoes. Wear socks if you like, but it's often not necessary.

Good luck!