Tips for the Beginner Duathlete
Infirmary Health Duathlon
1.) A duathlon consists of a Run-Bike-Run, this means you start with a run, then transition to a bike, then transition back into running. Your time starts when you begin the first run and ends when you cross the finish line of the final run.
2.) Mountain Bikes, Cruiser Bikes and Hybrid Bikes are allowed to be used in the duathlon. We actually have a “fat tire” division for the non-standard road bikes that the experienced duathletes will be riding.
3.) The transition area is the center of activity for any multi-sport race. This area will be surrounded by a fence and will contain bike racks for all of the competitors in the race. The empty spots on the bike racks will be assigned according to your race number. You will retrieve your bike after the first run from this area and then return your bike to that spot before you start the final run. After the race is finished, you can return to reclaim your bike, just make sure you have your bib number so we can verify the bike you are leaving with is yours.
4.) Duathlon relay teams are composed of 2 or 3 team members. One or two runners and one biker. The runner will begin at the start of the race and complete the entire run course. The cyclist will be waiting in a designated tag zone. The cyclist then completes the entire bike course and finishes back in the transition area, tagging off to the final runner. The runner then dashes through transition and completes the second run course, crossing the same finish line as the solo racers. The runner/cyclist tag-zone will be clearly marked on race day.
5.) It is usually recommended to arrive for the duathlon 60 to 90 minutes before the actual race start time. You have to pick up your race number, go to the bathroom, warm-up and stretch, and unlike any other single sporting event like running, multisport racing requires you to stage your gear in the transition zone. Also, since it is your first time out, there are bound to be questions you will have and things you will forget to do.
6.) IPods or other headphone devices are specifically prohibited during any part of the race. The race will be held on roads that are open to traffic and these devices limit your ability to hear this traffic, other participants, or instructions from race officials. Wearing an iPod will result in disqualification for the event.
7. ll cyclists must have a helmet. You will not be allowed to leave the transition area on the bike if you are not wearing a helmet. Please do not take someone else’s helmet. If it is not yours, do not touch it.
8.) Run Tips:
a.) Know the course. Try to jog or run the course ahead of time. Know where the run start is, where you exit from the transition area, and the finish line. Also read course instructions telling you if you should stay to your left or right.
b.) You may want to have water at your transition spot to drink before you head out on the run, and remember no glass in the transition area! There will be water provided to you on the course and always take it!
9.) Bike Tips:
a.) Know the course. Try to drive the course or ride some of it the day before. Note how you exit the transition area and where all turns are on the course.
b.) You need to note areas requiring extra caution, like intersections or narrow roads. A special note should be taken on turns where the bike has the stop sign but the cars do not. We will have police and volunteers on the course, but ultimately the responsibility is yours to look for oncoming traffic.
c.) Always stay to the right side of the road, unless you are passing.
d.) Never draft! This is also in the list of most commonly violated rules. The zone is approximately three bike lengths. If you are this close to someone, you must pass or drop back. There is a distinct advantage to you if you draft someone else, and this is against our rules.
e.) Know the transition area, particularly the bike entrance and exit and where your spot is on the racks.
f.) Always buckle your helmet before mounting your bike.
g.) Upon returning from the bike course, rack your bike in your rack location, and then remove your helmet.
h.) Please remember….The Bike Course is 2 LAPS
10.) A helmet must be buckled before you take your bike off the rack, and then must not be unbuckled until after you have returned your bike to the bike rack. Time Penalty or disqualification will result if this rule is not followed. If you need a race helmet, please see our bike sponsor Pro Cycle and Triathlon www.procycleandtri.com.
11.) Final Tips:
a.) Be sure to get your body marked. You should have your race number marked on both arms and legs. Body marking will take place in front of the transition area.
b.) Drink plenty of fluids before, during, and after the race.
c.) Your bike will be secure in the transition area. Our officials will be guarding the entrances. You must have a bib number that matches the bike number to enter and exit transition. Only participants, with a bib number will be allowed in transition.