A duathlon is an abbreviated version of a triathlon. Instead of featuring swimming, bicycling and running, the duathlon often cuts out the swimming component. Duathlons are much easier to organize than triathlons and are easier to train for, since open water is sometimes hard to find and harder to make time for in a busy training schedule. Still, duathlons are difficult events that can take a beginner by surprise. Any athlete can benefit from a few pointers to improve their efficiency throughout the race.
Varied Training
It isn't enough to alternate daily training sessions on the bike and running on the road. The challenge of a duathlon is transitioning from one style to the next instantly, and your body needs to be prepared for this transition. Adjusting will take time both in the race and over the course of your practices. On some days it is OK to exercise only one of the race components, but you should be riding and running consecutively at least a few times a week. If you have a race upcoming, follow the order of the next duathlon --- most start with the bicycling and transition to running.
Maximizing Efficiency
Your performance on a bike relates strongly to how efficiently you ride your bike --- specifically, your path on the course as you ride: Taking wide turns and veering from side to side increases the total distance you are riding your bike. Competitive cyclists want to take the most direct route through the course as possible, keeping close to the insides of curves and riding in a straight line whenever possible. You should also be minimizing wind resistance by hunching forward with your torso low to the handlebars. Wear tight clothing to minimize drag, and keep the back flexed to encourage pedaling strength.
Transitioning to the Run
After a long bike ride, the leg muscles are in a rhythm of moving circularly without much resistance. Running is a complete shift, initiating high impact on the body and a different leg movement that can be jarring and uncomfortable. At this point in the race, the most important goal for any competitor is to acclimate the legs to a new style of locomotion. This is best done by shortening your strides and quickening your pace to help the legs adjust to running. Once you start to feel comfortable you can lengthen your stride and enter into a comfortable pace.
Beating the Heat
Overheating and dehydration are threats in the final leg of a duathlon. Because you're running on an open course, it is likely you will have water stations available to you as well as shaded sections, either resulting from buildings, bridges or overhead trees. Stick to these shaded areas on hot days to minimize your exposure to the sun --- this will help you keep your body temperature down and minimize the water lost during perspiration. Use water stations as needed --- do not forgo a station to save a couple seconds unless you are sure you don't need water. Becoming dehydrated later on in the race can severely impact your performance and your health.
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