Race Info
Maps
Transition
Run
Bike
Tips
Duathlons are the perfect way to get race fit ahead of the triathlon season but they also make for an incredibly rewarding challenge in themselves. In fact, ask most experienced triathletes which mode is harder and most will say duathlon.
Here are some duathlon-specific tips should see you get a head start on your amphibious competitors.
1
Don’t Start Too Hard
The massed run start of a duathlon is like a red rag to a bull for many duathletes who, all of a sudden, are offered the chance to be in the lead even if just for a few seconds. However, all too often they spend the rest of the run paying for it and end up being slower overall as a result. It is a problem rarely experienced in a triathlon with its swim start.
For novice duathletes, the start can conjure memories of school running races all over again and the nerves can get the better of you. Start calmly; measure out your effort in order to finish strongly.
Whether you are winning or you are in last place, looking back or even just thinking about those behind you serves no purpose at all. Think of those ahead of you as tracks that you are literally eating up over time. Even if in reality you are slipping backwards, always think ‘ahead’.
2
Always Think Ahead
Once racing, never ever look back or even think about those behind you. It’s amazing how many people focus on those behind them rather than those ahead. Looking back ruins your running form and gives hope to those behind you but more importantly it’s negative.
3
Practice Your Transitions. Repeatedly.
Set up a mini transition area somewhere safe and mark out an entry and exit line. Once warmed up, repeat running in, changing shoes, putting your helmet on and running out to mount your bike. Each time you exit or enter, hit the lap timer on your stopwatch or have someone time you.
You only need to ride or run gently for a short distance out and back and as you do, think over what went well and what didn’t in the last transition and then aim to keep getting quicker and quicker in transition during the session. For really fine improvements, see if you can film yourself doing it. You would be surprised how much ‘flapping’ we all do.
Use Two Pairs of Trainers
To shave even more off your transition times, a duathlon-specific trick is to use a separate pair of shoes for each run. That way, your second pair will be open and perfectly positioned in transition to be slipped on rather than thrown where they were left after the first run as often happens with just one pair.
It goes without saying that having elastic laces in both pairs of shoes is an absolute must in order for this tactic to fully pay off.
4
5
Run. Then Bike.
Going for a short, sharp run straight after a bike ride is a common add-on session for many duathletes and it should be a regular part of your training. However, most athletes don’t think of going for a short run just before a ride so that you get used to riding having run already. It’s all about making sure your body isn’t caught out on race day and if your body comes to expect to ride after a run then you’ll be much more efficient in the race.
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How Early Should I Arrive on Race Day?The earlier the better! Walk-up registration opens at 5:00pm and closes at 6:00pm sharp. If you’ve registered online in advance, you must be checked in by 6:15pm or you will not be permitted to race. Your bike must be racked and all gear is to be in the transition 5min before the race starts. The earlier you arrive, the more time you have for warm up and setup.
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Do I Need to Purchase One-Day Insurance?All racers must have Triathlon Manitoba insurance. You are insured if you are a member of a sanctioned triathlon club or a member of Tri MB. If you are not, you must purchase one day Tri MB insurance for $10when you register online or in person for a race. If you would like to join the Winnipeg Triathlon Club (for $50 which would give you insurance until next April), visit www.winnipegtriathlon.com for more information.
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What Should I Wear?Warm weather: shorts and a short or sleevless shirt. Cooler weather: long sleeved top or jacket, long fingered gloves, or even tights. The key is to wear clothing that is breathable. Bike/triathlon shorts offer great padding for the bike section. It’s a good idea to bring a light cover up for after the race to stay warm.
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Is Everyone Really Good?Some people are, some aren’t. Just like your local 5km, there is a group of hardcore athletes going for the win, there are a bunch of middle of the pack types, and there are some back of the pack racers. Our duathlon participants cover the full spectrum of athletes. Everyone is welcome, regardless of ability and we encourage new racers to the sport.
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Duathlon, what is it?"Not to be confused with Biathlon, a Duathlon is a competition that is composed of running and biking. It is most similar to triathlons, with the key difference being the lack of a swimming leg. It is sort of like triathlon for non-swimmers; meaning you start with a run, then transition to the bike, then transition back to running again. Your time starts when you start the race, and finishes when you cross the finish line. This means that the time it takes you to switch from running to cycling and back again (a.k.a. transition) is part of your race time.
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Why Close Registration at 6:00pm?We often are asked if we can keep registration open later. To ensure all of our racers (including kids) can safely finish the race before dark, we must stick to a tight schedule and adhere to recommendations made by the Tri MB sanctioning committee. We know it can be tough to make it out before the 6:00pm registration cutoff if you work, so we encourage pre-registering online to help you with the rush, or to pre-plan leaving the city early every Tuesday if you’re able to.
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Can I Use a Mountain Bike?Absolutely. Many athletes who are not sure if they are going to commit to the sport and do not have access to a road bike find it quite comfortable on a mountain bike. You will have to work a little harder, but what’s a race without a little challenge.