Duathlon Race Training Guide

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Discover everything you need to know about duathlon, From the typical race distances to training tips, our introduction to duathlon will get you started on your run-bike-run journey.




What is a Duathlon Race Exactly?

Duathlon is a multisport event for athletes of all abilities. It’s similar to triathlon in that there are three legs of the event. Unlike triathlon, there are only two disciplines are involved. While triathlon is a swim-bike-run event, a duathlon is a run-bike-run event.

Like triathlon, the time spent transitioning between the disciplines contributes to the overall race time and there are plenty of different race distances on offer.


Duathlon distances

How long is a duathlon? Just like triathlon, there are several distances on offer ranging from super sprint to long distance. Particularly at local events and off road duathlon races, you’ll find that duathlon distances are not rigidly set – making it easy to find an event that suits your ability-level.

Super sprint

RUN 2.5KM   BIKE 10KM  RUN 2.5KM

A super sprint duathlon is the shortest distance on offer, the perfect option for first-timers to get used to stitching the two sports together in a non-stop format.

Sprint

RUN  5KM   BIKE 20KM  RUN 2.5KM

Similar to triathlon, a sprint distance duathlon is a popular choice for those looking for a challenge without having a huge time commitment for training and racing.

Standard

RUN  10KM   BIKE 40KM  RUN 5KM

With 40km of cycling and 15km of running in total, a standard distance duathlon will require a good level of fitness and training to complete. An exciting challenge in its own right, the standard distance is also a great stepping stone if you’ve got your ambitions set on tackling a longer distance event.

Middle Distance

RUN  10KM   BIKE 60KM  RUN 10KM

A middle distance duathlon is shorter in overall distance compared to its middle distance triathlon counterpart. But with two 10km runs book-ending the event, it’s certainly a tough challenge to test yourself with. At this distance, practicing taking on fuel during the event will become even more important.

Long Distance

RUN  10KM   BIKE 150KM  RUN 30KM

Featuring almost 150KM of cycling and just shy of a full marathon’s worth of running, a long distance duathlon is a tough endurance challenge. Keeping the first run steady and pacing the bike well will be key to ensure your running legs are still waiting for you in T2!

 

Duathlon training for beginners

If you’re a beginner getting ready for your first duathlon, chances are you’ll already be doing some level of cycling and running.

Brick sessions

The first consideration is practicing putting the two disciplines together in back-to-back ‘brick sessions’. Start with 2.5KM run and 5KM bike ride, Try going for a short run straight after a bike ride. 

First Run

The event begins with running, Once you start, just move those legs and find your stride! Remember to push yourself but avoid overexerting yourself during the first run. You still have two more legs of the race after this!

First Transition (T1)

For T1, you’ll run into the designated section of the transition area and head to your bike. As soon as you reach your bike, put your helmet on first. This is a best practice to make sure you don’t accidentally forget it and have to go back, wasting time.

Once your helmet is on, you can switch into cycling shoes if you’re using them. Then unrack your bike and walk it (not ride it) out of transition.

Bike

Once you exit the transition, you’ll find a designated area (KM) to mount your bike. Do not get on it until you reach that area. It likely donated by a tape or special line in the road/pavement letting you know where it is.


Second Transition (T2)

As you finish the bike leg, there will be a specific dismount area located outside of the transition area. Be sure to get off your bike – you do not want to ride into transition.

Once off your bike, walk it into the transition area and re-rack it in the correct spot. Now you can remove your helmet. If you wore cycling shoes during the bike leg, switch back into sneakers for the next run leg.

 

Second Run

Exit the transition area in the designated direction, and power through your last run of the event! You’ll feel amazing when you cross the finish line.

How Do You Train For a Sprint Duathlon Beginner Race?

Generally, you'll want to cycle and run twice a week, with some core and flexibility thrown in for good measure. Consistency is key in this sport, so establish a timetable that works best for you.

 

Keep in mind that if you miss a session on your training plan, it's perfectly fine and normal to do so. Don't worry about doing all of the distances right off the bat-built into your duathlon beginner training plan is a natural increase in the distance and intensity of your workouts as you progress.


ALL THE VERY BEST!!!




 


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