Duathlon

GampDub

Hi There,

I am considering taking part in the Runways Duathlon Series coming up in the Phoenix Park over the coming months!

I have never taken part in anything like this before, I am at a reasonable level of fitness but was wondering if any of you guys have ever taken part in such events before and could provide some training tips!??

Should I train as if it was a race and do both running and cycling together or do training for each seperately?

Is it advisable to get bike shoes for racing, at present I just have straps on my pedals?

Would really like to hear any advise or tips anybody has for competing such events?

Many Thanks
Gampdub

christeb

HI there,

Firstly to say, they're great events. My favourite races of the summer, I love the buzz. The transitions, heading out on the bike, that totally alien feeling you get when you come off your bike again - it's great fun.

re: training, you don't have to do both together, train separately and you'll learn what to do on the day. So I'll leave training tips to someone else. It's a good idea to think about strategy of course, don't go out too hard etc.

You don't need bike shoes, they'll certainly be more efficient on the bike course but its so short and the extra time needed in transition possibly outweighs this (I have bike shoes btw!).

Best of luck

GampDub wrote: »

Hi There,

I am considering taking part in the Runways Duathlon Series coming up in the Phoenix Park over the coming months!

I have never taken part in anything like this before, I am at a reasonable level of fitness but was wondering if any of you guys have ever taken part in such events before and could provide some training tips!??

Should I train as if it was a race and do both running and cycling together or do training for each seperately?

Is it advisable to get bike shoes for racing, at present I just have straps on my pedals?

Would really like to hear any advise or tips anybody has for competing such events?

Many Thanks
Gampdub

Highway_To_Hell

Before the race you should try some "brick" sessions so you at least know how your legs feel when you come off a bike and start running.

I would agree with christeb that the series are great and a fun way to spend a summers evening.

As the 3 races are over the same course you can see how you are progressing (for me it is easier to work out how far from the back I finished ratehr then who finished in front of me) The August race is also a nice challange.

All levels of runners/cyclists do these so there is no fear of being embarassed by a bad finish.

The Rook

Highway_To_Hell wrote: »

All levels of runners/cyclists do these so there is no fear of being embarassed by a bad finish.

Agreed, I did one of these in 2004 and finished last but I still loved it!!

GampDub

Read about bricks this morning, went to the gym at lunch there to do a mini tryout of these and see how I got on, I did the following (with approx 1min rest between each Run/Cycle):

Exercise DistanceTime Run400 m2.30Run400 m2.30Run400 m2.10Run400 m2.00Bike 1 km3.00Bike1 km2.52Bike1 km2.55Bike1 km2.40Bike 1 km2.40Bike 1 km2.50Run400 m2.14Run400 m1.58Run400 m1.54Run400 m2.0034 mins 21 sec


It was a decent enough work out but I know I can push myself a little further. Gonna try and map out a run near my office so I can start doing these in the morning or during lunch. I reckon Duathlons could be something I really enjoy so want to be a fit as I can for them...

tunney

GampDub wrote: »

Read about bricks this morning, went to the gym at lunch there to do a mini tryout of these and see how I got on, I did the following (with approx 1min rest between each Run/Cycle):

Exercise DistanceTime Run400 m2.30Run400 m2.30Run400 m2.10Run400 m2.00Bike 1 km3.00Bike1 km2.52Bike1 km2.55Bike1 km2.40Bike 1 km2.40Bike 1 km2.50Run400 m2.14Run400 m1.58Run400 m1.54Run400 m2.0034 mins 21 sec


It was a decent enough work out but I know I can push myself a little further. Gonna try and map out a run near my office so I can start doing these in the morning or during lunch. I reckon Duathlons could be something I really enjoy so want to be a fit as I can for them...

A good start but some comments, firstly no rest. If you take a minutes rest its not a brick
Secondly - make the runs and the bikes longer. Bikes at least 10-15 minutes long, runs at least 5 minutes. And thats only if the bikes and runs are being done at high intensity. Otherwise both need to be a good bike long. You're trying to simulate the sensation of fatigue and the changes in muscle recruitment that happen when you switch from bike to run

metal dog

GampDub wrote: »

It was a decent enough work out but I know I can push myself a little further. Gonna try and map out a run near my office so I can start doing these in the morning or during lunch. I reckon Duathlons could be something I really enjoy so want to be a fit as I can for them...

also not a bad idea - maybe closer to the event - is to practice the bike section. It is a good workout in and of itself but also, by the standards of lots of triathlons, it is quite technical and lots of places can be made up or lost (as I know to my cost) if you are used to the cornering etc; Only go early in the day before there are lots of people out walking dogs and kids etc in the Park.