Rhythm strategy in a duathlon

We are prepared to do our first duathlon after several months of training.

The day of the competition arrives and suddenly you are involved in a mass of athletes who start with stratospheric rhythms and leave you without legs for the rest of the competition.

If this situation sounds like you, read on to know some details that will help you in your next duathlon.

First race on foot

The first segment of the duathlon is characterized by a very high initial race pace. However, this rhythm should be according to your possibilities.

Do not be tempted to associate this rhythm with your best brand in 5Km, since then there will be more competition.

Until you get experience, try thetake a pace around 20-30 seconds slower than the average pace of your brand in 5Km. This way you will have a reference to start and you will gradually improve.

Cycling

The most important of the bike segment is to do it in a group, preferably of your level or slightly higher. Rolling the group will bring you a very relevant energy saving Regarding keeping the same rhythm on your own, since you benefit from drafting and relay among other athletes.

When placing you in the group we advise you to avoid being left behind since any change of rhythm, either on purpose or by circuit conditions, It can cause a cut in the group and stay off the hook.

The level of the group is closely related to the classification, that is, if you manage to maintain a good running pace you can take a good level bike group.

But if you are one of those who have a different level between the race and the bike, you may be left behind until you find another group that can keep the wheel.

Second race on foot

You have to put all the meat on the grill. They are practically 2,5 km giving everything that is left in the body.

It is possible that the beginning is difficult for your legs, but far from giving up wait 500 meters to adapt to the race again and keep your head on the goal to finish your competition.

Our advice is that according to you get off the bike make a progression in rhythm until you get your target pace, so that you directly avoid starting at your maximum speed because although this segment is the shortest, it can be very long if you run out of strength before arriving.

Laura García Cervantes