Is running starting to feel a bit ho-hum? If you want to shake up your running routine and put your endurance to the test, duathlon is the event for you. A great stepping-stone for multi-sport newbies, the run-bike-run format of a duathlon makes it similar to a triathlon. Why? Because it includes a transition between each discipline. However, there isn’t a swimming section to a duathlon, making it great for those who aren’t ready to dive into the water just yet.
Sound exciting? Then head to the UK capital for the London Duathlon on Sunday 15th September. As the world’s largest duathlon, run-bike-run races don’t get much more exciting than the Richmond Park-based event. What’s more, there’s a whole host of distances to suit various abilities. Choose from the super sprint (5K-11K-5K), sprint (10K-22K-10K), classic (10K-44K-5K) or ultra (20K-77K-10K) distance. Too difficult? Then enter a team of three for the classic relay (10K-44K-5K) and take on one event each.
Ready to race? To help you on your way, RG Active (www.rgactive.com) duathlon training expert, Dermott Hayes, has the following tips for multi-sport success.
1. Do your homework – ensure you spend some time researching the event. Look at the transport and parking for race day, building in plenty of time to get to the race
2. Get the basics – the basic equipment is essential. You will need a bike, a bike helmet, a pair of running shoes and some sports clothing to take part in. Spend some time making sure that your equipment is in good working order and get your bike serviced to prevent any unwanted mechanical issues.
3. Build using bricks – What is a ‘brick’ session? It’s a training workout in which you complete two sports, such as running and cycling, back-to-back. A BRICK session can take any form – bike/run or run/bike/run – but should be an essential component of your training plan.
4. Train transitions – the transition phase between cycling and running is the area that causes most anxiety for beginners. To help with this, think about the bike set up, the need to change footwear (if you wish) and how to lay this out for a smooth change over.
5. Get outdoors – Your race is outside on roads and will most likely include hills. Therefore, it is important to train in this environment on a regular basis. Indoor training is helpful, and on certain training sessions (such as those in which you need to control the environment) it is advantageous, but nothing beats being outdoors.
6. Be an early bird – on the race day it is important to get to the event early, this gives you an opportunity to register, set up your transition area and watch how the race operates without the stress of feeling rushed.
Log on to www.londonduathlon.com to enter London Duathlon.
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