What is the difference between a triathlon and a duathlon

If you want to prevent jelly legs on the second run, go on one-hour training rides on the bike and speed up for the last ten minutes to get yourself ready for race pace. Then make sure your running shoes are lined up for a 5-minute race-pace run. Your back and hips will often protest on the second run, so give them a boost by loosening them at the end of the bike and getting out of the saddle.

A tri suit might not be necessary, but tri shorts are a good idea. Remember too that duathlons are generally in the offseason or at the start of the season, so the weather can be nippy.

That means you could get quite warm on the first run, cool down fast on the bike, and heat up again on the second run. The long bike section is a good opportunity to fuel up or hydrate. They can be road or off-road, with one of the biggest duathlons being the annual London Duathlon , but there are lots of other duathlon races throughout the year, so you should have no trouble finding one in your area. Duathlon is a great way to get into triathlon or to bolster your triathlon training.

Ideal for seasoned athletes and beginners alike, take a look at our duathlon training plans and top duathlon racing and preparation tips to get started. Debbie Graham was the digital editor for Triathlon from Related: How to make the transition: Swimmer to triathlete. By racing an early season duathlon or two, you can focus on increasing your run mileage before the triathlon season.

Related: Why a runner should try triathlons. The duathlon season can extend your triathlon season. Minimally, this is about four hours and can progress quickly to eight hours a week in preparation for a sprint distance tri. Creating positive experiences during training will give you a huge mental advantage on race day. Again, being prepared for different and sometimes unfortunate circumstances will help you feel more confident in your abilities come race day. Nutrition is individual specific.

Do you feel best with blocks, gels, or liquids? Or real food like a banana? Take a cue from pro endurance athletes and give your body whatever is easiest to digest, be it gummy bears or Gatorade. Eat breakfast at least two hours before your race time, then sip water and cals of easily digestible carbs up until race time.

For a sprint race you could take in calories on the bike, in addition to water. During an Olympic distance race, consider taking in calories on the bike and maybe an additional cals on the run. For longer events, it gets a little more complicated. Most races will start in waves, with the elite and pro competitors leading the way. Depending on the race, the following waves could be divided by age group or entry number.

For safety reasons, headphones are not allowed during the swim and bike portions. Some races allow headphones during the run portion s , but double-check with race organizers to be sure. You will have a timing chip, usually as an ankle strap, to wear.