Nail a Duathlon This Spring

Discover the best events, equipment and training advice to help you race your first or fastest duathlon

- Phil Mosley

Duathlons are multi sport events where you run, cycle and run again. It may sound a bit like an easier version of a triathlon, but it isn't. Make no bones about it, duathlons are tough. If anything, a duathlon is physically harder than a triathlon. We're not trying to put you off, because in many ways they are a great way to start your season. We're just saying don't underestimate them. Thankfully the advice in this feature should help you get your preparation right.

What makes a duathlon so tough? How hard can a 5km run, a 20km cycle and a 2.5km run really be? Well, it hurts more than a triathlon because the entire event relies on your legs. To help explain this, let's break a duathlon down into its constituent parts.

The first run is fast and furious, a bit like a standalone 5 or 10km running race. Except there's no stopping for a rest afterwards. As soon as you've finished the first run, you hop straight on to your bike and ride hard for 20 or 40km. Your legs won't feel great and it will take several kilometres for them to get accustomed to cycling, after the run. As soon as your legs are used to pedalling it's time to start running again. And the final run is the hardest bit. By this stage your legs have already tackled a high intensity run and cycle, and by now they're feeling heavy and sore. You might even be experiencing muscle cramps. You certainly won't feel great or run at your best. In fact, your legs will probably feel hammered for several days afterwards.