Duathlon....Tips for a first timer

I'd be tempted to just redline the whole thing.  My first was a 5k, 26 or so bike and a 4 mile run.  I went about 90% of 5k effort on the run, kept the bike pretty hard but comfortable for the first half and turned up the wick for the second (probably roasted it a touch too much at the end) and then left everything on the course on the final run.  Looking at all my post race data, HR etc I think I might have been able to go a bit harder on the first 5k run, keep the bike comfortable hard rather than "shut up legs" hard on the final few miles and most likely made more time on the final 4 miler.  As it stood though I wasn't too far off my initial 5k pace on my second run so I think I hit it pretty close.  

race report here http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=479766&posts=2&start=1   Runs were trail runs and the distances in the BT format were off so it screwed up all the pacing info.  

x2....its probably because I am a MOP swimmer that I do a lot better in Duathlons (even have podiumed in one and nearly another at the end of last season)

its tough to put numbers on it but I would make the first run not feel too hard, maybe 30 sec per mile slower than you think especially in the last 1/2 mile or so I would just coast in...because of you do not want to be too gassed jumping on the bike and unlike the swim your legs will not be refreshed so it takes a bit to settle in....

Hammer the bike....for that distance I push a much harder gear until about the last mile or so...than hold on for the second run

good luck

Yes depends on the setup big run first or Last, and the course Profile, But mostly the COURSE PROFILE . I learned a big lesson on paying close attention to course profiles on my very first one, the first 2.5K run was flat and fast, the 30K bike was up down up down Big elv changes all the way out and back, the last 7.5 k run was up, up, up some more from the time you left transistion till 6K then the last 1.5K was a Quad killing 1800 ft decent back to transistion and the finish line, I have run  half marathons that were easier then that Last 7.5 K run off the bike..... Lesson learned always check course elevation profiles before you start the race for both Runs and the bike course always if you can so you can plan on how to best approach the  race overall.

Aside from that go out Have fun and enjoy your first one, and run it based on how you feel.

I have done one duathlon (5k/20k/5k) so here is my whopping amount of experience.

First, practice transitions.  I didn't realize that the velcro on my bike shoes had a tendency to flop closed until I tried to pull the shoes off in a hurry.  Fortunately, I learned this in my driveway instead of T2.  Also, racking the bike was not intuitive to me.  I went to the bag pickup the night before and saw the set up.  I didn't understand what I was looking at, so I just asked someone.  He was really helpful.  He explained how to rack the bike, positioning the transition zone, and a few other things (thanks, anonymous tri dude!).

The second thing is to not go out too hard.  I guessed that with the hilly bike course, the race would take me 1:45-1:50.  My HM time is 2:01:22, so I figured half-marathon effort.  Everyone else went out in the first 5k like it was a real 5k, but I knew that if I did that, I wouldn't be able to finish.  I was third to last going into T1.  I made up time in transitions and on the bike.  On the bike and the second run, I passed nearly everyone who passed me in the first run to come back and finish second OA female.  Everyone else burned themselves out and did not have the fuel for the hilly course.

That brings me to the third thing.  Recon the course or check it out online.  I knew there were big hills and was able to plan, and train accordingly.  I had also run a 5k on that course the previous fall, so I really knew what to expect there.

Good luck and have fun.  After doing that race, I was totally addicted.