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CALLING OUT FOR THE DUATHLON EXPERTS IN THE HAUS!!!

Juan VergaraJuan Vergara
in General Training Discussions
There is a BIG chance that I might have to give up OWS after my Nov/2105 Seizure (at least for now) but there is NO WAY I will give up endurance racing, much less the Endurance Nation family.
That said, my plan is to pursue a spot in Brazilian team to race the ITU long distance DUATHLON World Championship in Switzerland (Sep. 4th 2016).
I guess as far as training plan is concerned EN's IM training and execution principles will do the trick (with increased run to bike to run BRICK work) but I'm beginning to wonder how to pace the three segments as compared to IM pacing???
Same doubt regarding nutriton ....
All input more than welcome!!!
May EN be the "the undisputed leader in effective, time-efficient triathlon AND DUATHLON training plans for age group athletes."
Anybody care to join me???

Comments

  • Robert SaboRobert Sabo
    Juan. What are the distances of that race?
  • Al TruscottAl Truscott

    Not an expert (only done about 10 duathlons), but pacing endurance races whether stand alone or multisport, pretty much follow the same rules:

    • Steady pacing is a key. Here, that means you should probably aim do the first run leg @ the same pace as the last. This means it will feel easy at the start, and progressively harder towards the end. No different than a tri. 
    • In multi-sport, going "one gear slower" usually works.
    • EG, on the bike, go about 5% easier in terms of watts than you would if it were a stand alone time trial. For a 40k bike, that means going at 0.90-0.94 IF. As Robert implies, once we know the actual distance, we can come up with a good range to aim for.
    • Same applies on the run. If the total distance to be run is, say, 20K, run @ your marathon pace until the last 5-6 K, then give it all you got. 
  • Juan VergaraJuan Vergara
    @ Robert: WC distances will be 10-60-30 K. Brazilian Federation
    Has not yet published the qualifying distances (typical Brazilian last minute mentality!!!).

    @ Al: Tks much for the input.
  • Robert SaboRobert Sabo
    60 k sounds short for LC but 40 k of total run is definitely IM pacing. Be very careful on the opening 10K because that's where racers will go crazy fast. But training wise the run is like IM training and Bike should be more like HIM. Run bike run bricks are a great idea and are very helpful to get comfortable with prior to the race.
  • Brenda RossBrenda Ross
    I was a duathlete for 8 years and even raced for the Canadian Duathlon team for one year. Al has nailed it on the head.
  • Paul HoughPaul Hough
    Juan, I am not an expert but I have already done ITU worlds in Switzerland (2014). Check my race report filed with EN. This year I will be racing the USAT standard duathlon nationals in Oregon.
  • Paul HoughPaul Hough
    BTW, Zofingen is 10K - 150K - 30K and mega hilly start to finish.
  • Nemo BrauchNemo Brauch
    Not an expert, but did Duathlon SC for several years including a trip to Worlds in Hungary on the USA team before entering the world of Iron Distances. Pacing that first run is really critical. Unlike Tri, where you can go out too hard on the swim and maybe only screw up your day a little- you can really make a hot mess of things if you run that first 10K too hard. with 40K total distance on the run, I'd aim for something close to IM pacing, maybe just a little faster since that bike isn't quite so long.

    As for nutrition. I wouldn't worry about getting fuel in during that first 10K. Hydrate, but don't worry too much about fueling until you get on the bike. From there- you gotta fuel like you would an IM to last through that last 30K run, so some of your pacing is going to be dictated by going only as hard as you can while still getting down the nutrition.
  • Juan VergaraJuan Vergara

    @ Robert: the correct distances are 10-150-30 as noted by Paul (tsk Paul). I was mixing up the qualy in Brazil (10-60-10) with the WC (10-150-30).

    @ Paul: I will certainly read your 70.3 WC race report again. I took a look at the YouTube videos from last year's Zofingen race and had already noted the hills. Increased bike and run hill trying in the horizon!!!

    @ Nemo: thanks for the nutrition input. I was "concerned" that aid stations for the first run are just two (5k - 10k). 

  • Paul HoughPaul Hough
    @ Juan ... not my 70.3 report, my Zofingen report! Also, go to YouTube and type in "Powerman Zofingen 2014 - Impressions" for the official video recap of the race I did. I believe that was the warmest day in the history of the race. It has also snowed on the Bodenberg day of race.
  • Juan VergaraJuan Vergara
    @ Paul: GREAT ZOFINGEN REPORT!!! Tks. for all the insight (will definitely prepare better for those mountains).
    In retrospect would you have rather used an 11/32 cassette?
    I did not find your YouTube impressions video but did take a look at other 2014 videos. Tks. again.
  • Paul HoughPaul Hough
    @ Juan - this was the official 2014 recap, advertising for the 2015 race: https://www.youtube.com/watch?v=UjYXEeQ5vdg

    An 11-30/32 would have been nice on the Bodenberg for the 2nd or 3rd loops. My biggest mistake was wearing lightweight racing flats on the runs, particularly the 30K. When you drop out of the ridge at the end of each lap it is a significant and long decline and quite the pounding.
  • Mike WestoverMike Westover

    Duathlon racers do you have any favorite run-bike-run type brick workouts? I'm also looking at 1-2 Du's this year (standard distance, e.g., 8k-46k-6k or 5k-40k-5k). Thanks!

  • Paul HoughPaul Hough
    @ Mike - I just "du" them off triathlon fitness. Execution is more important than any specific workout, but you can expect to start that first run pretty fast. It's tough to compete with the purists though because they aren't spending anytime in the pool.
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