First duathlon

[pedal]

I've been running and cycling for years, but I've never combined the two in a race environment. This year I plan to compete in a couple duathlons. Can someone briefly explain to me how the transitions work and if there is any additional hints/tips for such an event?

[pedal]

This is pathetic. I ask a dumb question in Foo about which chick is hotter and I get 50 replies. I ask a genuine cycling question and I get moot.

[ShawneeSpeed]

wow perhaps you might want to wait a bit longer :P, this forum doesn't have a lot of traffic.

There's typically a large blocked in area with the bikes. You'll leave you're running shoes and pick up your bike and cycling shoes. Then you'll run/walk with it out of the transition area, hop on your bike and off you go. No drafting. Do the reverse and finish with a run. Some events are an F1 format run>bike>run>bike>run. I'd tell you more but I've only done a few.

Tips would be to watch one before you do it. Pace yourself. Train by running after you cycle and vice versa. Practice transitioning too. A lot of people have their shoes clipped in then hop on the bike and then put their feet in. I'm too lazy and just skid along in my cleats.

Now i'm off to Foo to check out your chicks.

[ht001]

A couple of tips...some may be redundant...

1. It is often a good idea to get to the race site early to try to get a spot on an end of the transition lines. It is much easier to get in and out if you have a good location.
2. Whether you're on the end or not, be sure you know exactly where your spot is in the TA. It sucks to come running in from the first segment and not know exactly where your stuff is. It can fluster you and use up energy.
3. Have your helmet laid out with the straps open and ready to be put on quickly. Be sure to strap it on before you head out of the TA. You're usually not allowed (could risk added minutes or a DQ) to get on the bike without the helmet securely fastened.
4. Cycling shoes should be set up so that you can get them on easily. If you're doing the F1 format type race you'll want to remember to place your running shoes in a similar configuration to get them back on your feet when you come back in to TA.
5. May want to leave an easily accessible stash of energy gels or bars to grab in transition. Another option is to have energy taped to your bike.
6. Try to be self contained in the TA. It is a major bummer when people throw their crap all over. Not only that it could be dangerous.
7. HAVE FUN!

All that said, you can learn a lot by watching what works for other people.

Best of luck!

[pedal]

Thanks ht...that was a very helpful answer.

[arctic hawk]

Put stuff next to & under where your bike is on the rack.

I race & ride with running shoes so I normally don't have gear to have to stow somewhere. I showed up at one event & hung my backpack at the edge of the rack & parked my bike to the inside of the edge. When I got back to the transition zone after the cycling portion, some person helped themself to my spot & tossed my backpack off to the side.
Of course, I was rather annoyed/disgusted by that behavior. When I completed my race, the mystery person had vacated the spot by then.

[outdoorboy]

This is pathetic. I ask a dumb question in Foo about which chick is hotter and I get 50 replies. I ask a genuine cycling question and I get moot.

WOW! where is that thread? just kidding.

I've never done a duathlon but I have done a few Tri's. I do things like attach my bike gloves to the bike and put them on after getting on the bike. Make sure you have a separate water bottle on the bike compared to one you might carry on the run. Nothing like leaving the transition without water or fluids. I don't but I've seen a lot of people leave shoes attached to pedals. That way they just strip the running shoes and take off, putting bike shoes on while riding. Anyway, that's all I've got.

What length is the first race and when?

[TriBob]

Here is tri setup article http://www.trinewbies.com/Article.asp?ArticleID=38 Adjust for duathlon.

[WildBill]

This info has helped me out too...I'm debating about attempting my first duathlon in May...I'm not a runner but have the cycling down. If I train hard enough between now and then, I may do "ok". It's a 5k,30k,5k so at least the cycling will break up the running...

[pedal]

The lenghts for the first race are 5k run, 40k ride, 10k run I believe.

[jack_robinson]

All the advice you were given is good.
Though, after your first race, you will know exactly what to do the next one.
Actually as for nourishment and liquids: took me a few races to find the best timing and quantity
that suits me best.
Get ready, especially if distances are olympic, for legs failure and high HR after moving from bike to run.
If distances ARE olympic: you should swallow a gel slightly after the cycle starts together with some water. That will keep you energized till the end.

[TysonB]

Jack Robinson,

I'm 54 and doing an Oly distance tri this summer. Last one was 20 years ago. I am concerned about the energy deal. I've run three marathons with only water and sport drinks (and only well diluted sport drinks). However, it seems swimming and biking hard before the run might put be in need of some carbos.

I typically adhere to the keep it "simple stupid" theory of life and the less is better approach to athletics.

Any thoughts might help both me and pedal.

Thanks,

Tyson

[jack_robinson]

TysonB, Pedal,
Now this is individual stuff, therefore each person must get to his ideal energy/water plan.
I too, after some experience, beleive in the KISS system.
I used to: take isotonic drink, 3 gels during the cycling and BCAA.
In addition a strict pasta and sauce (no meat or veg) meal the evening before - and pack myself real good. The morning of the race I awake early enough to drink STRONG black coffee to get me to the toilet to empty my bowels - you would know the bother, from your Marathons, of abdomenal uncomfort. Well on the bike it is 10 times more uncomfortable.
I found in time that: the isotonic crap made my mouth and throat sticky especially added to the gel. This messed up with my breathing - which I beleive is the most important facet of this sport. In addition - the gels stayed in my stomach duting the run! what a bugger.
My present ways: I believe and have found that the pasta meal is very important component of race preparation. The BCAA - 2 just before the race, 2 when I come out of the water (or when start the cycling), and 2 after 2/3 of the cycling. This keeps me from felling lack of energy for the rest of the day and it surely sustains my stamina during the race. I take water on the bike. One bottle of 750/500 cc and in the hot summer even 2 (cause I am a big sweater).
The powerbar gel I take gradually with catching my breath at the beginning of the cycle, after i've gained some speed. I take it with water to wash it down. It doesn't help to stabalize your breath when your mouth and throat are sticky. Have also a banana or two in your bag for after the race or even better a freshly grilled 24ounce steak. So it is simple: pasta,gel,bcaaa,water. Or in short: pgbw or wpbg or bpwg. It pronounces great everyway you spell it.
And Tyson - hope you enjoy the race. BTW - where will it be? where is the swim?
Same to you pedal - enjoy.

[TysonB]

JR,

Thanks for the info for your drill. Sounds like early in the bike segment is a good fueling time.

My tri is the Tulsa Tri and the swim is in Lake Skiatook. We then bike to Tulsa and run around awhile. Then we're through. Easy as pie. ;)

Tyson

[Bill_Sev]

This info has helped me out too...I'm debating about attempting my first duathlon in May...I'm not a runner but have the cycling down. If I train hard enough between now and then, I may do "ok". It's a 5k,30k,5k so at least the cycling will break up the running...

I am doing my first Duathlon in April, the one thing you might want to practice is doing bricks......Ride then get off the bike, switch your shows and run for 10 to 20 minutes. This will get your legs used to the change from cycling to running.

[ZackJones]

Bricks are fun. There's nothing like those first few steps you take with Jello legs as you transition from biking to running :)

[pedal]

Thanks. I'll try those. Last week I needed to take my road bike in to the shop for a tune-up during my lunch hour. I rode to the shop with my running shoes/shorts in my back pack, changed at the shop and ran back to the office. Then at the end of the day I ran back to the shop, changed back into cycling stuff at the shop and rode home. It's 5.5 km's from the shop to my office so it was a pretty good combo.