Duathlons

Duathlons are a multi-activity race combing running and cycling in a three stage event. They're ideal for anyone who wants to do a triathlon or multi-activity event, but doesn't want to swim. The bike ride is often off-road on tracks and trails too.

A duathlon is a continuous race with a run, a cycle and another run. The transitions in between all count towards your combined overall time.

FIND A DUATHLON

How far is the distance?
There are three distinct categories, though distances may vary slightly:
Sprint: 5km run, 20km ride, 2.5km run (minimum age 15)
Standard: 10km run, 40km ride, 5km run (minimum age 17)
Long distance: 20km run, 80km ride, 10km run (minimum age 19)
Find your duathlon

Major event or charity duathlons
At the biggest mass-participation duathlons you can guarantee a place by doing it for charity. Look for the 'Major Event' or charity logos.
Major duathlons

On road or off?
The runs and rides may take place on anything from tarmac to trail - look out for the icons in the listings and check out the event website for undulations.
Find your duathlon

GETTING READY FOR A DUATHLON

Training
Cycling straight after your run - and then running again after the ride - isn't easy so replicate this during training - it's called a 'brick session'.
Training advice

Be prepared for the transitions
On the day make a mental note of the way into the transition area, exactly where your bike is racked, where the mount lines are - and the way out.
Transitions step-by-step

PREPARE FOR THE RUN

What to wear
You want something that's comfortable to run in, but also with a little padding for the bike ride so either duathlon or tri shorts are a good investment. And make sure your top is relatively close-fitting so that it doesn't blow around on the cycle.

Footwear
If you want to keep things simple then you wear the same shoes for the runs and ride (using flat pedals rather than cleats). If going for cycling shoes then read on...

Flexible friend
Elastic laces can really speed up your transitions if you're switching from running to cycling shoes and back again. And an elastic number band which you can twizzle round (front for the run, back when on the bike) is a great idea.

Start steady
Pacing your race is crucial as you need to conserve some energy for what's still to come. Using a fitness watch helps ensure even splits.

The transitions
Have your bike in an easy gear for a quick getaway. Put your helmet on and fasten the strap before touching the bike (otherwise you risk disqualification) and get on the bike after the mount line. Then do everything in reverse coming back.
Improve your transitions

PREPARE FOR THE RIDE

What type of bike?
"You can use any bike as long as its in roadworthy condition but the top-end bikes are lighter and aerodynamically sculptured to cut through the air more effectively," Colin Hawxby, top 10 age-grouper at ultra Duathlon World Championships.

Highway code
If the cycling section takes place on public roads then you must obey the traffic laws. And wherever you're riding, follow the instructions of the marshals.

Don't draft
Unless you're an elite competitor you can't draft during an on-road bike section. That means don't get within a couple of bike lengths unless you're overtaking.

Nutrition
The longer the distance, the more important fuelling is and the bike is the easiest place to take food and liquids on board. Have your water bottle prepped and any gels or food can be taped to the bike or left in the transition area.

WHAT NEXT?

Aim for a showpiece event
The London Duathlon is a long distance race and the Powerman at Zonfingen - arguably the best known duathlon - is an ultra (10km run, 150km ride, 30km run).
Major triathlons

Aquathlons
If you want to make a splash and would rather swerve the cycling element then the swim / run format is the event to try.
Find an aquathlon

Triathlons
Ready to combine all three disciplines and want to pick from a wider range of distances? Then check out these options.
Beginner Standard Long distance