First Duathlon, Need Advice

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9 years ago 03/31/2015 5:05pm EDT

My first duathlon is coming up this weekend. The race is a 5k run, 18 mile bike, and a 5k run. I need a few tips from any runners who have done a duathlon before.

1. What to wear? I'm planning on wearing running half-tights and a sleeveless under armor top. I'm a little concerned about biking for 45 minutes without proper shorts, but I'm willing to risk it for comfort in the run.

2. What's the secret to changing shoes quickly. Elastic laces? Use a different pair of running shoes for each leg? Start with your bike shoes already clipped in?

3. Should I bring energy chews/gel to eat during the bike leg, or use water and Gatorade in my bottles?

9 years ago 03/31/2015 5:36pm EDT

re: i chose D2

1. That should work, bike shorts/racing tri shorts are always nice, but you are not going to be in the saddle for that long.

2. Elastic laces are what I used in the past (yankz?), just make sure you get a run in them prior to the race so you know how they feel. They are pretty secure but just have a little looser feel to them around the top of your foot.

If you have never practiced a running start with your shoes clipped in, it is not a big deal. Just leave them wide open in the transition and slip your feet in and clip in. You can tighten them as you get up to speed.

3. You should use whatever you used in training. If you haven't done that in training it is not a good time to experiment, but if you must, stick to some energy bar/chew you know you can handle and eat early on in the bike.

Also, just a tip that I really liked,

Every race I did, on the last mile of the bike ride I always downshifted into an easier gear and spun a higher rev into transition. It always helped me loosen my legs up for the run.

9 years ago 03/31/2015 6:21pm EDT

re: i chose D2

1. Those half tights oughta work. I wear tri shorts. Compression shorts with a very small chamois. You might lube up the package area, if you know what I am saying.

2. Yes, elastic laces. But don't wait until the night before to put them on your run shoes. They work fine, but there is a small knack to them. Disagree with previous poster. Unless you've practiced a running mount and subsequent foot insertion dozens of times, or are just incredibly graceful, like top 0.01%, just put your cleated bike shoes on after the first 5k, run in those goofy things with your bike to the mount line, and go.

3. Depends on your fitness I suppose. For a race of that duration I would eat and drink some beforehand but nothing during the race. Too short. If it was super hot, like 80's, okay I would have some Gatorade in a bottle and probably drink half of it. If you feel you will need calories, go liquid rather than solid. Easier to handle and also to digest.

Good luck!

9 years ago 03/31/2015 9:29pm EDT

re: done a lot of du's

done a lot of du's wrote:
2. Yes, elastic laces. But don't wait until the night before to put them on your run shoes. They work fine, but there is a small knack to them. Disagree with previous poster. Unless you've practiced a running mount and subsequent foot insertion dozens of times, or are just incredibly graceful, like top 0.01%, just put your cleated bike shoes on after the first 5k, run in those goofy things with your bike to the mount line, and go.

My bad, I just re-read what I typed. I agree with you completely. I meant to type leave them wide open on the ground and not on the bike.

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