I have my first duathlon coming up in mid-May and have a question:

The format is 2 mi run - 10 mi bike - 2 mi run - 10 mi bike - 2 mi run. With 4 transitions, does it make sense to use clipless pedals or put the cages back on to avoid having to change shoes?

Also, any tips/hints/advice you could give to a rookie would be appreciated.