What is a Duathlon?
A duathlon is an endurance competition that combines two sports: running and cycling. Most commonly, it follows a run-bike-run sequence without breaks between transitions. Similar to triathlons, the time taken to switch between activities counts toward the total race duration. Duathlons come in various distances to suit different fitness levels. While most races are held on paved roads, there are also off-road versions featuring mountain biking and trail running for those who prefer rugged terrain.
What to Wear for a Duathlon
Choosing the right outfit for a duathlon can make a significant difference in your comfort and performance. A tri suit is your best bet, designed specifically for multisport events, whereas a wetsuit is better for swimming. These suits combine a top and shorts with a sewn-in chamois pad, providing comfort during the bike ride without hindering your run. Tri suits are typically made of lycra, offering flexibility and breathability, and often come with pockets for carrying nutrition during longer races. You can also buy tri tops and tri shorts or cycling shorts separately.
For duathlons, a sleeved triathlon suit, especially a long-sleeved one, can save you approximately 15-20 watts, giving you a slight edge. In cooler weather, consider adding arm warmers, base layers, and lightweight jackets to your kit. These additional layers can help you stay warm without sacrificing mobility, ensuring you’re comfortable throughout the race.
Sigma Sports Top Tips for Duathlons
In the early months of the year the idea of plunging into an open body of water sounds like a form of torture. Therefore it’s probably best to stay on dry land and focus on the other two legs of triathlon - running and cycling. Thankfully duathlon events are the perfect way to train and race in these two disciplines through the winter months while lake swimming is firmly on a lack-of-temperature induced hiatus.
Duathlon events are also a stellar gateway into triathlon for those who may be put off by swimming. These events can be found locally every weekend through the chillier months with the level of competition ranging from beginner to seasoned enthusiast.
1. Stay warm during training and most importantly, during the race
Running around in the regular shorts of your trisuit may earn you kudos from your fellow triathlete, however, in the winter months it will almost certainly be exceedingly cold. This is where a trusty pair of thermal compression tights can come in handy. Not only will they provide you with much needed insulation, they also offer strategic graduated compression that aids blood flow and reduces muscle fatigue.
2. Switch up your training
Despite the run/bike/run setup of a duathlon most of us tend to train in brick sessions that see us cycling and then running. Swapping these two around in your training can be a massive boost to both your first running leg and also the cycling portion, as training in this order will get your body used to riding after pounding the pavement. It's also useful for transition practice as putting on all of your cycling kit at T1 will undoubtedly take longer than taking it all of at T2, so time saved here can be valuable.
3. Don't waste time with conventional laces, use elastic laces
Even though you have probably tied your shoelaces a fair few times putting on your trainers during transition can be sped up dramatically by doing away with tying your laces entirely. This is especially true in winter duathlons when you'll likely be cold and/or wearing gloves.
Utilising elastic laces such as the HUUB elastic running laces allows you to quickly and easily slip your shoes on without the fear of them embarrassingly falling off as you leave the transition zone.
4. Use two pairs of shoes, plus cycling shoes
As a pro tip, to shave even more seconds of their race time many duathletes use two pairs of trainers. This allows you to perfectly set up the second pair so your feet can slip in with ease, rather than frantically scrambling to to put on the pair you threw off during the first transition.
There are wide range of On Running and Brooks trainers to choose from at Sigma Sports. We also have a variety of triathlon cycling shoes for quicker change overs.
Our triathlon experts at our Oakham store recommended the following running shoe options for a duathlon:
Best Value / Entry Trainers:
Best Run Shoes For Elite Athletes:
5. Stay motivated through the winter
Not only can training through the winter be a cold endeavour, it can also be a rather lonely one. Utilising a triathlon watch from brands such as Garmin and COROS can help you to track your training with apps like Strava. Some triathlon watches can play audio allowing you enjoy the company of a good podcast, audiobook or album.
When it comes to race day a trusty triathlon watch will allow you to track your time throughout the entire race.
Best Multisport Watch For Duathlon:
Best Watch For Elite Athletes:
6. Avoid flapping and organise your transition
Most people go into duathlons because they enjoy running or cycling, nevertheless transitioning can often be the most important part of the race. Making sure you are organised in both transitions allows you to seamlessly move from one stage to the next. When it is done well it can look like an efficient Formula 1 pit stop and when it is done badly it can have the appearance of someone trying to get ready for work whilst blindfolded.
All of this organising needs to be done before the race and using a specially designed bag allows you to set out all of your equipment exactly as you want it.
Best Entry / Value Transistion Bag:
Best Transistion Bag for Elite Athletes:
Orca Transistion Backpack (features hard shell protection for helmet when travelling)
Before race day it is a good idea to spend 40 minutes or so practicing your transition so that when the time comes it will feel like second nature. Tape off a makeshift entry and exit line in a large enough outdoor space and practice running in, changing shoes, putting on your helmet and leaving the zone to mount your bike. Remember to fasten your helmet before you get on the bike as a keen-eyed marshal is sure to frown upon an unfastened lid.
7. Have fun during your first duathlon!
Finally, go out and have fun. Duathlons provide a great means of maintaining momentum in your training through the winter months when others are sofa bound watching Netflix. The effort you put in preparing and racing in these events will pay dividends when it comes to reaching your summer goals.
Duathlon Essential Kit
When preparing for a duathlon, having the right gear can make all the difference. Here are some essential items to consider:
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Tri suit: The foundation of your duathlon outfit, find a tri suit to provide comfort and convenience for both running and cycling.
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Cycling shoes: Clip-in triathlon cycling shoes offer a secure and efficient connection to your bike, enhancing your performance.
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Running shoes: Opt for running shoes that you’ve already broken in. Elastic laces can save precious seconds during transitions.
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Bike: A road bike is ideal for duathlons, offering a lightweight and aerodynamic ride, while a TT bike is another options for those serious about the sport.
Road Bike for Duathlon
The Specialized Tarmac SL7 Comp 105 Di2 Road Bike 2024 is a great option for those looking at tackling a duatlon or triathlon.
Why not convert your road bike into a TT machine?
TT Bike For Duathlon
For those serious about the tri season ahead, the Cervelo P-Series Ultegra Di2 Triathlon Bike 2025 is atri bike that packs a punch for a great price.
