Execution advice > 2/14/2 Duathlon

grosso27

Hi all.  Thanks in advance for your thoughts.

I have my first DU coming up this Saturday.  It's a D or E level race, basically a fast training day, but I still want to give 'em hell.

2mi trail run / 14mi flat/rolling bike / 2mi trail run.

I'm sure the 2nd run is going to be painful, but other than that I really don't know what to expect.

My estimation on pacing is :

Run 1 > Z4/Z5, leaning towards Z4 unless I have a shot at staying in lead pack.

Bike > Z4 for first 2 laps of bike & Z5 for 2nd 2 laps.

Run 2 > As fast as I can until I fall down & collapse.

Any thoughts / suggestions?

Thanks!

Ed

mattsull

Red line it all the way.

Nemo Brauch

Yeah, gotta roll with Matt on this. Usually in a Du you have to be careful and hold back a little on that first run. But this is such a short event that you basically need to be doing 5k/FTP efforts all the way. But be careful on the trails. You won't be able to maintain 5K pace on trails, but you should maintain that Perceived level of effort.