Duathlon – what is it and how to prepare for it? 

Daily running is a really fun form of physical activity. However, after a few months, such a routine can bore even the biggest enthusiast of this sport. That’s why it’s worth diversifying your training by cycling. 

This will be an excellent form of competition, even more so if you have participated in competitions before (only with running). If you include cycling in your training, then you can take part in a duathlon.

What is this competition? How do you prepare for it? Keep reading to learn more!

What is a duathlon? 

Duathlon, as the name suggests, is a combination of two sports – running and cycling. It is a race during which you have to face yourself and overcome your weaknesses.

These types of competitions differ primarily in distance. The most popular are: 

• super sprint – 2 miles run – 6,3 miles ride – 2 miles run
• sprint – 3 miles – 12,7 miles – 2 miles
• standard – 6,2 miles – 24,8 miles – 3,1 miles
• medium – 6,3 miles – 37,5 miles – 6,3 miles 
• long – 6,3 miles – 93,3 miles – 18,1 miles

“I need to run more than I need to bike. Does that mean I need to focus more on running?”

No. You need to take care of your fitness and practice both sports. Imagine that you did great at the first running stage. Unfortunately, you paid too little attention to cycling and during this stage many participants overtake you. It’s certainly not a nice feeling, and then it’s hard to make up for the time lost to your opponents. However, I will show you in more detail how to prepare for a duathlon later in this article. 

Ok, let’s go back to the previously written distances. As you can see, they are not equal. Even if you have participated in running competitions before, go for the shortest distance. For the first such race, you should choose a super sprint or sprint. 

A duathlon can be road or off-road – so before signing up, see what surface you will be running and biking on. This is very important because you will know on what surface to prepare and what bike to choose.

Cards from the calendar – or a very brief history of duathlon

Duathlon does not have a long history, as it is a relatively young sport. The first official competitions were held in 1985 in the USA. As for Europe, the discipline arrived here a little later and in 1989 the first competition was held. Where? In Switzerland in the town of Zofingen. The competition was spread there, which was called Zofingen Run&Bike. The distance was: 2 miles – run, 75 miles – bike, and 18 miles – run.

Curiosity: It is a triathlon that appeared first before a duathlon – 1974. Why is the former more popular? This question is difficult to answer. Admit it yourself, I’m sure you’ve heard the word “triathlon” more often than “duathlon” during your life ;).

How to prepare for a duathlon – scheduling your workouts

Have you prepared for races before? Great, but there is one. Before you had to organize only running training, now you have to determine exactly when to train running and also cycling. You have to divide it and have time for both. 

You should train both disciplines twice a week, and add strengthening workouts to that as well. 

What should your training schedule look like? It all depends on what kind of lifestyle you lead, what kind of responsibilities you have, and how you work. For everyone, a different training time will be suitable. There is not one perfect rule on how to do it. 

For busy and working people, a schedule where training takes place in the late afternoon will probably work better. You can do cycling and running on one day, and put the other day on recovery or very light strengthening exercises. If you can’t manage to do workouts in these two disciplines, then do run one day and cycle the next day. 

Everything can be combined – work, duties, workouts – nothing difficult for the willing. Before arranging your ideal workout, first, make a plan for the whole week and see where you manage to run and bike. Create a plan that fits your schedule. 

Is the help of a trainer a good idea? 

Are you having a hard time putting together your workouts and adjusting them to your lifestyle? Don’t know exactly how much to exercise? You do not have to think about it so much, because you can ask for help from a specialist, namely a personal trainer.

Such a person will easily fit your training into your daily life. They will tell you how much you should run, and bike and what strengthening exercises you should add to your routine.

What’s more, with the help of a trainer, your plan will be arranged so that you don’t overtrain.

How long does it take to prepare for a duathlon? 

If you are starting to prepare for a duathlon, but are already at least a little familiar with the sport then you need to spend 8-12 weeks preparing. During this time you will be able to prepare for the super sprint. 

REMEMBER: this is just an average number. Sometimes it may take you more weeks. Train in a way that makes you feel comfortable. Don’t push forward if you feel you can’t handle it.

Remember to rest – regeneration day 

Training is important but also resting.  At the very beginning of your workouts, if you are not an experienced runner, do workouts every two days. Allow yourself to recover and get back into shape. However, if you still feel sore the next day, give yourself time. Don’t train with sore muscles.

If you are an experienced runner, it doesn’t mean you don’t need rest. You need to designate one day a week that you dedicate to rest and recovery. This will help you avoid unwanted injuries. Overtraining is not good and leads to injuries.

Busy life and duathlon preparation – how to combine it? 

I know that now people have less and less time, and there are more and more responsibilities. Sometimes it is difficult to find time to train for a duathlon. How to put it all together?

There is a way. Go to work in the morning by bike instead of by car. It will be an excellent workout. Run to the store or pick up your child at daycare. There are many alternatives where you can give up the car or public transportation and use this time to workout. This is an excellent solution for people who do not have much time during the day. 

With this method, you will do the training for the duathlon and also get to where you need to be. Of course, it will take you more time, but sometimes it’s better to get up earlier and choose a bike and do the training you need.

How to train for a duathlon? 

You probably think that combining running and cycling is not that difficult. However, here you are mistaken. 

At the very beginning, you may get a shock when you immediately jump on the bike after running. However, you’ll need to get used to it before competing in a duathlon. There, you will immediately have to move on the bike, disregarding other factors. 

Therefore, slowly start practicing such changes. Start with a short run, then quickly switch to the bike, and then run again. Slowly increase the distance. This way your body will get used to the changes and you won’t have a problem with them during the competition.

Train on tired legs 

It won’t be easy during the competition. Your legs will hurt, so you need to get used to it and overcome it. 

How to do it?

You must habitually develop resistance to pain and softness in your legs. Such a feeling will surely get you after several miles. Both running and cycling are huge challenges for your legs. They are the ones that work the most during the race. 

How do you get used to the pain and overcome it? The most important thing is not to stop – you can slow down – but the most important thing is to continue to stay in motion and not stop. Such workouts shape not only your physical but also your mental condition.

Before the duathlon – the right equipment 

The most important thing is training – this is obvious. However, it is also important what equipment you take with you to the duathlon. It must be suitable so that you can finish the race without any trouble. See what you need.

Choose the right bike

Familiarize yourself with the duathlon in which you want to train. This will allow you to choose an off-road or road bike. You need to prepare it properly before the race. 

You also need to learn how to repair your bike. You never know what will happen on the course – your chain will fall off, and you will have to replace a tube or inflate a wheel. Such skills are very important. 

You don’t have to buy a new bike for your first race. Prepare well the equipment you already have!

Appropriate equipment is a must!

First of all, the helmet – you must wear it on your head – it’s an obligation. Remember that safety in this case is the most important thing. The helmet should fit well – it should not compress, tilt or be too loose. Do not choose a helmet online, it is best to go to a stationary store and try it on. 

There are special shoes for duathlon fastened to the bike pedals. However, for your first duathlon race, the regular shoes you run in every day will be good. The fastened ones are for those racing for medals.

Don’t forget sunglasses. Not only will they protect you from the sun, but also from sand, small stones, or insects, which can be a real nuisance – especially when cycling fast. Protect your eyes.

Before you choose a competition…

Read the race description. See what distance you will have to run and bike. See a map of the race, and read information about the organizer. Such details are very important. This will allow you to better prepare yourself. 

Sometimes people go to the race area to practice there. You will be able to see how to distribute your forces, where to accelerate, where to slow down, and what challenges a particular section brings.

Familiarize yourself with the rules 

Rules are rules and everyone must follow them. Familiarize yourself with them before the start, because if you break any of the rules you may be disqualified. You won’t be able to make excuses that you didn’t know something wasn’t allowed – reading the rules as a participant is your responsibility. 

Now I will introduce you to the most important rules of the duathlon:

• you must wear your helmet on your head at all times while you are on the bike. Only in the appropriate zone during the duathlon can you take it off. 
• you cannot ride your bike very close to another cyclist. 
• always ride your bike on the correct side of the road. 
• nudity is prohibited in the change zones. Sometimes this also applies to revealing the track. 
• no listening to music or using headphones.

These are the basic rules. However, remember that each organizer has its own rules and regulations with which you MUST familiarize yourself.

Duathlon is not just about competing and fighting for the podium

The most important thing is to enjoy the race. You don’t have to be first at the finish line. Have fun! Get acquainted with other people who, like you, want to take part in a duathlon. Add yourself to groups on social media. Make friends, motivate each other, and go racing together. It will be even more fun!

I hope that after reading this article, your knowledge of duathlon is already much greater. Remember to prepare properly – body, psyche, and equipment. Start with a short race, and then with time choose longer distances. Reach your goals, but above all, have fun! Good luck with your preparations – it will certainly be hard at first, but it will be worth it!