1. Run, Bike and Run Again
A duathlon is a competitive event that is a modification of a triathlon. A traditional triathlon is a swim-bike-run, and a traditional duathlon is run-bike-run. Some people confuse a duathlon with a biathlon, but the latter is the official name for the Olympic event that combines skiing and shooting. Duathlons are popular events for people who are strong runners and bikers but do not enjoy swimming.
2. Duathlons Come in all Shapes and Sizes
Duathlons, like triathlons, come in different sizes. A formula one duathlon is a 2-mile run followed by a 10-mile bike race followed by another 2-mile run. A sprint duathlon is a 5k run, 30k bike race and another 5k run. The international or short course duathlon is a 10k run, 40k bike race, and 5k run. The Powerman, or long course duathlon, includes a 10k run, a 60k bike race and a 10k run.
3. Qualify for the Ultimate Powerman
Powerman Alabama and Powerman Tennessee are the two most popular duathlons in the United States. There are also many other duathlons that take place across the country, especially in the spring and fall. The most famous long-distance duathlon in the world is the Powerman Zofingen in Switzerland. Participants complete an 8.5k run, followed by a 150k bike race, followed by a 30k run. Participants in Powerman Zofingen have to qualify by completing a duathlon in a particular period of time, which varies according to their gender and age.
4. Develop a Training Plan
Training for a duathlon is very similar to training for a triathlon. Many YMCAs have courses for people interested in competing in triathlons or duathlons, with "graduates" competing in an event together. There are also many books and online sites that can help you to develop a training plan. A personal coach can also develop a plan for you. A duathlon training plan should begin about 12 weeks before the event and should include progressively longer bike rides and runs. A strength training program is also helpful, with a focus on lighter weights and more repetitions. Many people find Pilates helpful, because it helps to strengthen the core of the body, and yoga, because it allows for adequate stretching of muscles.
5. Eating Right Will Get You There
Don't forget the importance of nutrition during your duathlon training. Eat plenty of protein, because this will help your muscles to recover between workouts. Make sure that you are getting enough water. Most nutritionists recommend twice your body weight in ounces per day, but you will need more if you are training heavily. Taking a multivitamin and antioxidants is also important.
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