First Duathlon

Legend_Killer

Hey Guys,

Im running my first Duathlon next weekend in Tramore, Waterford. Im just wondering about what would be considered a half decent time?

Im in pretty good shape at the moment. Last weekend I completed a 20KM run and felt fairly comfortable and I also took part in the local winter league and my times were generally around 29 mins for 4 Miles.

Im pretty new to cycling though and only actually got my hands on a new bike this week.

The event is a 3KM run, 16KM cycle and then another 3KM run which doesnt sound overly taxing.

Any suggestion as to what sort of times I should be aiming for?

Also, given that I'd consider myself to be a lot more experienced at running than I am at cycling, should I be focussing on putting max effort into the first leg to give myself a solid start?

Im not trying to win the event or anything like that, just want to try and post a good time :-)

LittleT

I have a similar query to the above...I'm considering heading to Tramore this weekend to give my first duathlon a shot. I am from a road running background but would not be much in the way of a speed merchant, I'd be hitting 8 minute miles on a good day

Similar to the OP, the distances seem doable but am I running the risk of being left in a cloud of dust by all the seasoned triathletes?

catweazle

I wouldn't think so, there should be a good few at that. The two I have done across here in the West if you can hold 8 minutes miles and a passable bike you should be around mid pack.

To answer the op's post I would not go all out on the first run, its very hard to come off the run completely shattered and know that you have another bike and run to go. Take it easy on the first run and go as hard as you can in the 2nd one

You will find the 2nd run straight after the bike very difficult but don't give up the legs do loosen up after a couple of minutes

Legend_Killer

Sounds like good advice! :-)

I've been looking at last years times and trying to figure out what is a good time to aim for on my first attempt too. Any indicators on that one? Sounds like around 1 hour to 1hour 15mins would put your somewhere around the middle of the field?

Nwm2

Legend_Killer wrote: »

Hey Guys,

Im running my first Duathlon next weekend in Tramore, Waterford. Im just wondering about what would be considered a half decent time?

Im in pretty good shape at the moment. Last weekend I completed a 20KM run and felt fairly comfortable and I also took part in the local winter league and my times were generally around 29 mins for 4 Miles.

Im pretty new to cycling though and only actually got my hands on a new bike this week.

The event is a 3KM run, 16KM cycle and then another 3KM run which doesnt sound overly taxing.

Any suggestion as to what sort of times I should be aiming for?

Also, given that I'd consider myself to be a lot more experienced at running than I am at cycling, should I be focussing on putting max effort into the first leg to give myself a solid start?

Im not trying to win the event or anything like that, just want to try and post a good time :-)

You have your run times: you are doing 4.5 mins/km currently for 4 miles, so pace yourself at about 12.5-13 mins each for both runs I would guess.

A well paced duathlon of this type will mean you end up with similar run times for both runs. So don't go all out on the first run, or on the bike.

30km/hr is a good speed for a newbie on the bike (assuming it is a road bike/racer) if the course isn't too hilly, giving you 32mins for the bike.

So keeping it under the hour would put you into the top half I would imagine.

Legend_Killer

I must get myself a speedometer for my bike because I have no idea of what sort of pace Im doing when I'm on it

Im going out on the bike tonight to do around 8KM and then ill attempt to go for a run directly afterwards, just to experience that phase coming off the bike and going into a run again. I believe that its quite a strange sensation for the first few strides!

Currently planning on running in my cycling shorts too - is this advisable or should I go out and invest in a pair of tri-shorts?

Nwm2

Legend_Killer wrote: »

I must get myself a speedometer for my bike because I have no idea of what sort of pace Im doing when I'm on it

Im going out on the bike tonight to do around 8KM and then ill attempt to go for a run directly afterwards, just to experience that phase coming off the bike and going into a run again. I believe that its quite a strange sensation for the first few strides!

Currently planning on running in my cycling shorts too - is this advisable or should I go out and invest in a pair of tri-shorts?

Yes, it is quite an experience to see how much the bike affects the run. Your bike is short but you will still feel it if you push the bike.

8km is fine tonight, but don't kill yourself this week with long runs or cycles. Short but fast efforts are typically recommended the week of the event, depending on your training up to now. And that's just to maintain your performance levels while getting some rest - there's no fitness to be gained between now and the weekend.

Running in your cycling shorts is fine - I did that in my first duathlon. But you'll want a pair of tri shorts eventually anyway, so if you can get them beforehand then why not.

kennyb3

If the bike is short, which it is i would rather cycle in running shorts than run in cycling shorts. one will give you a sore bum the other will cost you time.

Brian Crinion

Legend_Killer,

There's a few good tips from coach Mark Dempsey about preparing for your first duathlon at this link.

The results from last year's Spokes Duathlon are here for you to compare with your aims.

The spokes duathlon in Tramore is a big one, by duathlon standards, with 200 or more entries, but from a running background you may find the numbers small.

Brian Crinion
Irish Triathlon - You base for all Triathlon, Duathlon and Adventure Racing in Ireland.

LittleT

Would I be wasting my time if I entered this race in anything apart from a racer....as in a hybrid???

catweazle

LittleT wrote: »

Would I be wasting my time if I entered this race in anything apart from a racer....as in a hybrid???

Not at all, you will see plenty of mountain bikes and hybrids at that race

k mac

Also doing my first duathlon next saturday and wondered what my training should be like next week, and should i be resting completely from wed/thursday ?

catweazle

k mac wrote: »

Also doing my first duathlon next saturday and wondered what my training should be like next week, and should i be resting completely from wed/thursday ?

Dont be doing 20 mile lsr's the say before but besides that dont get too worked up about it, I wouldn't be changing the routine much . A lot of people will be doing this as a training run so it will be very low key, you have bigger days in the summer K Mac

woody1

how did it go for you then
did my first duathlon yesterday in ravensdale slow as a wet weekend only my third time on the bike in 3 months and it showed first time using clippy pedals in competition and that showed as well slowest transitions of all competitors on the plus side the runs went okay but my god the bike was slow
to paraphrase lance
" its all about the bike "

another one in 2 weeks in ballina hopefully will get some training done for that one

jmdsk

Was down there watching, great turnout, and well organised event. Lucky with the weather to, sunny with anice breeze. Didn't envy the cyclists.

Was very impressed with the couple of juniors that took part.

woody1

you were at ravensdale ?, yeah the wind was a pain on the way back up..i was surprised by how many did it alright and i was surprised that it was chipped ... very well run in general marshalls everywhere poor guys having to stand around waiting for the likes of me... didnt notice too many junior ( i presume thats kids / teenagers ) but they were all probably way ahead of me.. you could make me feel a lot better and tell me that it was a very strong field !!!!

stevethewraith

running my first one in limerick in april.
Thanks for all the tips.