OK, so you have decided to embark on a new challenge, and you might think to yourself, "Where do I start my training?" So first things first: Duathlon is a time-consuming sport due to the two sport disciplines, so it is important to plan and use your training time effectively.
It's a good stepping stone to start your training with a minimum of three days a week. If you can find the time to do four to five sessions, you will be more prepared going into the event.
A minimum of twelve weeks of training is required before a Duathlon race. It's good to divide your time equally between the two disciplines. However, if you find you are weaker in one area of the sport it's good to focus extra time on improving that discipline.
Duathlon Training Plan
Here is a little plan that you can follow or at least get an idea what training would be good to do. You can adjust the amount of rest time and reps according to your needs.
Running Session Ideas
- Endurance session: 1 mile or 2 mile reps with a recovery of 90 seconds. It's good to do a light jog, a minimum of three sets. You could work towards five or six sets.
- Speed session: 400m or 800m reps, between 10 and 15 sets. With a 2 min recovery light jog, this helps the muscles to stay warm and to prevent the build up of lactic acid.
Bike Session Ideas
- If you have access to a gym that has a spin bike it's often good to do your sessions indoors. This can provide a more effective training session, with cadence, meaning the amount of power you are putting through the pedals. If you choose to use this method to do your sessions it's good to have a cadence of 80. This is the speed at which you would want to race. The lower the cadence, the more power you are needing to put through the pedals. This can suggest a hill climb.
- Endurance session: 4 min reps of 10. Every minute increase the resistance (go up a gear) so you are working on a gradual hill climb, allowing you to build endurance and strength. It's good to take around a minimum of 2 mins recovery of light spin on an easy gear.
- Hill climb: 5 min reps of 8 sets again. This can be altered to the amount you feel able to do. You want to be pushing a cadence of 50 for a hill climb. This can be done seated or standing but you will build more strength doing a seated climb.
Combining the Two Disciplines Together
It's important to also combine both disciplines into one session so that your body can adapt to the quick change-over.
- 1 km run followed by a 10 min cycle and then a 1 km run. Again you can make the run and bike for however long you feel up to doing. Recovery of 2-3 mins with a light jog or spin. This can be done in a set of 4 to 8.
- One day should be used as a bike and run combined session to allow the muscles to adapt. You could do interval training, for example: 2 min run followed by 5 min cycle. It's good to do the shorter sessions fast with more sets.
More Duathlon Tips
Bike Transition Practice
If you find the time to practice a few short transitions this will greatly help you on race day as the transition is also taken into account for your overall time. You can set up a small transition area at home, where you set up your bike, helmet and bike shoes and just practice running to the bike, putting your helmet on and shoes, running with the bike for a few metres, then mounting the bike. Repeat the same procedure for dismounting.
Rest Day
Important: Remember to have a rest day to allow your body to recover and to avoid injury. It's good to do lots of stretching after each session and to take protein within 20 mins of finishing to speed up the recovery process. It's good to do between 2 and 3 sessions a week: 1 bike and 1 running session. In between the sessions, do a light run or cycle, or however long you desire to do.
Pre-Race Essentials and Preparation
- If this is your first Duathlon, you do not need an expensive bike to begin with. There are a number of races available for beginners that will be named Duathlon Try.
- Ensure that you have your bike checked in a cycle store, to ensure everything is running smoothly for the big day.
- Begin your carb load a week before the event so you have enough fuel in the tank.
- Allow yourself enough sleep: no less than 8 hours a night. It's good to get extra hours sleep 3 days before the event.
- Taper down the training a week before the event. Just stick to light short sessions with a few short strides to help the leg speed.
- If you are going to use any sport nutrition products on race day, ensure that you have tried them during your training, so you do not get an upset stomach.
- On race morning eat a good breakfast – porridge is a very good pre-race fuel. If the race is around lunch time it's good to eat something like a banana between 1 and 2 hours before the start.
Duathlon Race Rules
There are a few rules to the sport of Duathlon. They are all enforced for athletes' safety and to keep the race fair. The majority of the rules are related to the bike and transition.
- In the transition area you must put your helmet on first before you touch your bike. There is no cycling allowed in transition.
- You must not mount your bike until you have passed the mount bike line. This is often marked on the road and marshals are at this point to remind you. If you mount the bike before the line, time penalties will be added to your overall finish time.
- Drafting on the bike is not allowed. If you are caught drafting there will be penalty points added to your finish time. You must leave at least 3 bike lengths between you and the other rider. You have 15 seconds to pass the rider and if you don't make it you must drop back to 3 bike lengths again. You must pass the cyclist on the outside.
- You are required to keep your helmet fastened whilst on and off the bike until you have mounted your bike in transition area. If your helmet is removed before this time you will be disqualified.
Enjoy the experience and atmosphere, and remember to have fun!
Cedric DolphusJuly 19, 2023 at 11:53pm
This was a great help, I'm doing my first Duathlon this September on the 17th. Thank you ReplyJill PendleburyNovember 9, 2022 at 8:22pm
Hello! Which would you recommend for someone trying a Duathlon for the first time the Sprint or International? If it depends on the fitness level or output. I train and teach 6 days a week and have entered a few Adventure Races that combine, Running, biking on and off trail and kayaking. Thank you for your time and recommendations. Jill ReplySstuart JacksonNovember 24, 2019 at 6:10pm
Hello,I am a bit confused by the first and last regulation in the section above. The first one states that cycling is not allowed in the transition area and the last one states that helmets must not be removed until you have mounted your bike in the transtition area.....
Please clarify, thank you.
Stuart
"In the transition area you must put your helmet on first before you touch your bike. There is no cycling allowed in transition."
"You are required to keep your helmet fastened whilst on and off the bike until you have mounted your bike in transition area. If your helmet is removed before this time you will be disqualified."
PS If I was to guess, I would guess that "mounting" does not, in this scenario, mean "getting on" the bike, but placing the bike on a rack, but I'm new to this.....so terminology has to be accurate. Reply
Kathryn KennedyNovember 27, 2019 at 3:57pm
Hi Stuart
Just to clarify the first point, you must run with your bike out of transition, you are not allowed to cycle out of transition from where your bike is racked.
In regards to the last regulation, you are correct in thinking that you must rack your bike before you take off your helmet.
Hope that helps.
Thanks Reply
Gordon PaulJuly 5, 2018 at 10:25am
Hi - great tips! I'm running a 9 mile run, 15 mile cycle duathlon - my first! I already a run about 15-20 mile per week and was wondering how I start to incorporate cycling training into my schedule. I already ensure that my running training doesn't increase by any more than 10% per week. Should the cycle training be counted when calculating the 10% max increase in training per week or is the cycling part of training counted separately from the running? This would be helpful to know so I can start developing a training plan... 10 weeks to go! ReplyAdrian Tarit StottJuly 5, 2018 at 3:21pm
Hi Gordon
Generally, yes! Most coaches work on counting overall training together, so trying not to increase everything all at once. Sounds like your running is in a good routine, so consolidating that while you increase your cycling time seems a good start. As cycling is less impact than running, some people find that they can handle more time on the bike than on tarmac and recover quicker too.
Everyone can handle an increasing workload differently though. If you have a local Tri club in your area, (or a cycling club) good to get in touch, and maybe join in one of their training sessions, as talking to real people who have been there before, is always invaluable.
Good luck with the training.
ReplyAdrian
Brian WebbJune 18, 2018 at 9:15pm
Hello,I am competing in my first Duathlon this summer with a friend. She convinced me to sign up. The event is called the Des Moines Corporate Games. Both of our respecting companies are sponsors and thus we get to do the races for free. My friend is very competitive and good on the bike. Myself, I am a distance runner as well as a 5K runner. Bike work, not bad. I did the length of the distance of 15 miles in an hour and 15 minutes this past weekend.so I am getting confident. I have ridden a bike for 4 years when my vehicle got reposed. I used to live in the D.C. Capital Beltway and did not really need a car. I am more nervous of the transition from bike to foot. Any suggestions? Thank you again, your article was very helpful.
Brian Reply
shirleyJune 25, 2018 at 4:11pm
Start practicing the transition. Go for a ride and then run a mile. I have triathlon friends that have given me suggestions like pedaling really fast at end but it didn't help much. Yesterday I powerwalked out of the transition and then started running when my legs felt more stable. Regardless it is hard!! :) ReplyAdrian StottJuly 5, 2018 at 1:37pm
Hi Brian,
Shirley is right. Practice will, if not making perfect, make your transition better. It's the classic event question, coaches ask: look at your event, what does it involve? Practice and replicate. Your event involves transitions and these need to be practised. Transition is not just about getting off the bike and starting running, it is about getting in a good uncluttered position approaching transition. Then "behaving yourself" in transition so you do everything correctly (rack the bike, sort your shoes, helmet off etc.) and then easing into the run, when your legs are still in cycle memory mode. The more you do it, the easier, more straightforward and stress-free it becomes.
Enjoy race day.
ReplyDavid EdisApril 16, 2018 at 8:06pm
Looking to sign up for first Duathlon, sounds silly but Im guessing you run in padded shorts? Something ive not done before - any tips? ReplyAmaravati H. KosuthovaApril 18, 2018 at 9:37am
It is best to wear a tri suit or the two piece tri suit shorts and top with no excessive amount of padding, it is more comfortable. Good luck with your race. Replymothadi shadrackSeptember 26, 2016 at 6:30am
Hi. Its a very good explanation about Duathlon . I really appreciate your helpThank you Reply
AngelaSeptember 26, 2016 at 3:29pm
You're very welcome. Hope your training is going well. Reply