1.Build a strong run base
The success of a duathlon depends greatly on the ability to hold good run form and pace when tired. Getting key base miles in will lay down the foundation to be able to hold off fatigue in a race.Work on increasing the miles before adding speed work. Consider the length of the runs in your event and aim to build to a point where you can execute a run session that combines the two run legs of the race.
2.Learn to love hills
Most duathlons include elements of climbing. Learning and being able to cycle and run hills effectively will enable you to race more strongly.Include hills in your longer steady cycle and run workouts and, when the time is right, include interval sessions that focus on hill reps. Good climbs can transfer that strength into speed on flatter courses.
3.Get strong
Including a strength-training plan into your weekly workout routine is a must. Endurance athletes are bad at missing strength training, which can lead to a loss of technique and form when the body becomes tired. Strength training will also help to prevent injuries.
4.Manage your race pace
The key mistake seen in duathlon is incorrectly pacing the first run, leading to a tiring and poor cycle leg and finishing with a disappointing second run.Consider aiming to run the first leg at a pace that is just below your PB for the distance, allowing you to conserve energy for the final run and pass those who have got it wrong. You must experiment with this in training.
Most duathlons include elements of climbing. Learning and being able to cycle and run hills effectively will enable you to race more strongly.Include hills in your longer steady cycle and run workouts and, when the time is right, include interval sessions that focus on hill reps. Good climbs can transfer that strength into speed on flatter courses.
3.Get strong
Including a strength-training plan into your weekly workout routine is a must. Endurance athletes are bad at missing strength training, which can lead to a loss of technique and form when the body becomes tired. Strength training will also help to prevent injuries.
4.Manage your race pace
The key mistake seen in duathlon is incorrectly pacing the first run, leading to a tiring and poor cycle leg and finishing with a disappointing second run.Consider aiming to run the first leg at a pace that is just below your PB for the distance, allowing you to conserve energy for the final run and pass those who have got it wrong. You must experiment with this in training.
5.Do your bricks
Include a brick session (bike/run or vice versa) each week in the three months leading up to race day. Try different length brick sessions and include at least one full race-distance brick session 2–3wks before race day.
6.DON'T WASTE TIME WITH CONVENTIONAL LACES
Include a brick session (bike/run or vice versa) each week in the three months leading up to race day. Try different length brick sessions and include at least one full race-distance brick session 2–3wks before race day.
6.DON'T WASTE TIME WITH CONVENTIONAL LACES
Even though you have probably tied your shoelaces a fair few times putting on your trainers during transition can be sped up dramatically by doing away with tying your laces entirely. This is especially true in winter duathlons when you'll likely be cold and/or wearing gloves.
Utilising elastic laces allows you to quickly and easily slip your shoes on without the fear of them embarrassingly falling off as you leave the transition zone.
7. HAVE FUN!
Finally, go out and have fun. Duathlons provide a great means of maintaining momentum in your training through the winter months when others are sofa bound watching Netflix. The effort you put in preparing and racing in these events will pay dividends when it comes to reaching your summer goals and remember you haven't peaked yet so don't worry about setting PB's or new records.
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