DUATHLON PACING - SHORT COURSE - NO IDEA!!!
In a few weeks I will be racing my first (ever) duathlon.
It's a short course (10k run - 40k bike - 5k run) "B" race, in preparation for the Long Course Worlds in Zofingen, September 4th (10k run - 150k bike - 30k run).
The upcoming race is basically an upside down OLY and while my original thought was run the first 10k at 10k pace, bike at 90% and do the best possible negative split for the last 5k ideally starting at 10k pace .... I wonder ..... is there a smarter way to approach this race?
I'm sure there is .... but I don't have the answer to my question .... yet, I'm sure the haus wisdom will contribute to my (still to be drafted) race plan !!!
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Comments
@Juan,
Sounds fun. Go have fun and show them how it's done. That opening 10k will likely be the destroyer of many races that day. With a more traditional 5k-40k-5k, even the opening 5k ruins many days because guys go out way too hard - basically running it like an open 5k at Z5. If this were a traditional du, I would probably open at Z4 pace, then bike at 90-100% of FTP, then run the final 5k like there's a bear chasing me. With that 10k start, I would probably do the first half at closer to Z3, maybe 7-10 seconds slower then Z4, then move to Z4 for the second half. But that's just me. Don't be afraid to build closer to your FTP on the bike (your strength) . . . just to put the race out of contention for 99% of your AG. Don't over-plan or over-think the 5k. You won't be able to run like you did the first leg. Once you've got your run legs under you (again), just run like your life depends on it. If it doesn't completely suck, you're doing it wrong. Run faster.
Otherwise, if it's a flat bike course, I'd carry enough liquid so that I could skip all aid stations. Make sure your transitions are well thought-out and practiced. You can wear socks the entire race if you want. Bring a second pair of run shoes for the 5k. That way, you can toss/kick your first pair after the 10k and not waste time setting them up nicely for the second run.
I've probably only raced 10 du's in my life, don't really like them, am not particularly good at them, so I'm probably a terrible source of advice. Hopefully some far smarter folks will chime in.
Uh, if you do the first 10K @ "10K pace"...if that means 10K stand alone run race pace, then by definition you;d be finished for the day at the end of the first leg.But maybe you mean 10K pace as if it were an Oly triathlon. With that I agree. To me, that means closer to half marathon stands alone pace. Then push the bike as if it;s an Oly triathlon - I;d think you'd want to be starting @ 0.88-0.9 IF for 6-10 minutes, and going up from there. Then the final run with whatever you;re capable of for 20 minutes at that point - you'll be running on HR and RPE by then, no need to do anything with pace other than observe it for analytic purposes after the event.
Have fun Juan.