I've run for a number of years but come June 17 I will participate in my first duathlon (sprint distance 5K 20K 5K) in Mamuee OH. I've never been in a bike race of any kind. I was wondering what to expect on race day. how early should I arive, how to stage my bike, what to look out for, and any other adivce that may help from now to the end of the race. I'm using an entry level road bike and I'm going to wear running shoes shorts.
If you need to pick up your race packet, I'd get there as early as I can. Give yourself time to get everything together and not have to stress about being ready.
There will be plenty of others staging around you, just follow their lead. Consider practicing your transitions before race day.
Get a few runs in immediately following a bike workout. You need a few workouts to adjust to the feeling.
And consider tri shorts. They're not expensive and tri shorts are more comfortable to run in than running shorts are to ride in.
One of my biggest concerns are the transtions, I just practice my first run to riding training day (is this what they call brick or something?). It wasn't smooth to say the least. Seemed like a minute before I got my helmet on and feet in place and pedalling. From the run to the bike staging area should I be running or walking? I'm just thinking on the slow is smoothe smoothe is fast principal. Also how close should my times be between the first 5K and the last 5K run? My Goal is under 1hr and a half for the race. Running a 22min 5K biking 40min 20K and finishing with a 24min 5K run.
First off, your goal times are very reasonable for your first event. I would say the running to biking (T1) is not as crucial as biking to running (T2) for your training. Your legs will feel like jello if you don't practice a bit of running after biking for your second 5K. Make sure you put your helmet on first so you don't forget it. Most of the time there is distinct line, and sometimes someone watching it called the mount/dismount line. This the point when leaving the transition area that you can get on your bike to start riding and the point you must be off your bike when entering the transition zone for your T2. Before or after crossing the mount/dismount line, walk or run, whatever you feel most comfortable doing and depending on how aggressive you want to be. Don't knock anyone over or cause problems. Most of the duathlons I have done, I take it pretty easy on the first run becaues no one is going to win the race on that section, and I can usually make up time on the bike to get into contention. Good luck and ask more questions if you have any.
Originally Posted by interceptor12