Tips for first Duathlon?

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2015-05-28 10:16 AM


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Subject: Tips for first Duathlon?
Hi all,
I am 56 and will be doing my first Duathlon this weekend. It is a 5K, 15.5 mile bike, 5K. I am in pretty good shape. My main concern is pacing, and having enough in the tank to finish strong, without conserving too much.
The bike is an out and back of 7.75 miles each way. One direction is forecast to be pretty windy. Any thoughts on strategy here? Should a person just try to maintain a good pace, and save the legs for the wind at back segment? Winds will be straight on at about 15-20 for the one segment. So, the return will be really fast, but going out could be slow and draining.
Thanks for any input on this!!
Barry

2015-05-28 10:50 AM
in reply to: 0

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Subject: RE: Tips for first Duathlon?

A little bit harder into the wind, a little bit easier with the wind.  By little, I mean a few percent harder.  

Edit to add - Have fun!



Edited by axteraa 2015-05-28 10:50 AM
2015-05-28 11:52 AM
in reply to: axteraa

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Subject: RE: Tips for first Duathlon?
Yes, you need to push a little harder effort when going into the wind. When there is a tailwind, you will reap the benefit but should still be pushing hard. Not sure your goals, but don't be afraid to push the first run. IMHO, one of the biggest mistakes people make in duathlon is going easy the first run. The first run should not be a stroll through the park, you need to have a sense of urgency on that first run.
2015-05-28 12:09 PM
in reply to: 5stones

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Subject: RE: Tips for first Duathlon?
I would go by HR (or power if you have it) that way I don't blow up into the wind or go to slow with it at my back. GL
2015-05-28 5:45 PM
in reply to: Burchib

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Subject: RE: Tips for first Duathlon?
For me, the most important thing is to keep it spinning well on the bike. Put in a strong first run, keep your legs relaxed and moving with a good turnover on the bike. Don't try to kill the bike portion. Then, do what you can on the last run.
2015-05-29 6:51 AM
in reply to: Burchib

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Subject: RE: Tips for first Duathlon?
It depends a bit on your strength… if you're a strong cyclist, then you can take advantage of that an open up a bit of a gap on your competitors in the head wind. Also, for the last mile before T2, shift up on gear and spin the lactic acid out of your legs. That will help you on the 2nd run.

If you're not a particularly strong cyclist, then save a bit more on the way out to power your way back. A power meter would definitely be useful in this kind of situation (and of course knowing your power zones…)

2015-05-29 2:32 PM
in reply to: audiojan


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Subject: RE: Tips for first Duathlon?
Thanks to everyone for the helpful suggestions and advice! This is a great site with such nice people always willing to help a newbie!
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