10 international duathlons you need to “du”

Racing a duathlon in another country is a great way to explore someplace new—as a tourist as well as a runner and cyclist. If you like to keep your vacations active, plan one around an international duathlon. You’ll challenge yourself on a new course, as well as enjoy some “active recovery” experiencing local culture and cuisine.

Whether you’re looking for a long-course duathlon with a competitive field, a short, flat course to test your speed, or something hilly and scenic, somewhere in the world you’ll find a duathlon for you.

For a break from the norm, plan your next vacation around one of these 10 duathlons and duathlon series.

London Duathlon

london duathlon

Considered the world’s largest duathlon, the London Duathlonattracts more than 2,000 athletes each year. Choose from its standard distance (10K-44K-5K), go long with the ultra du (20K-77K-10K) or du something shorter with the Half Duathlon or Relay.

Expect some climbing on both the run and bike courses, all held within Richmond Park in southwest London. September 16, 2018. @londonduathlon

Winter Ballbuster

 

As if climbing Box Hill five times isn’t tough enough, you get to “du” it in November.

The longest-running, most arduous UK duathlon, Winter Ballbusterlives up to its name with a hilly 8-mile, 24-mile, 8-mile course.

Set in the Box Hill National Trust Site, in Surry, about 19 miles outside of London, the event challenges newcomers and professionals alike. “To finish the race entitles you to hold your head high,” writes Matt Baird for 220Triathlon. November 3, 2018.

Storm the Castle Duathlon

Set in Ludlow, Shropshire (that’s in England) Storm the Castlefinishes inside Ludlow Castle. Pretty cool, eh?

The 10K-33K-5K course offers plenty of climbing along the way. Why visit Ludlow? This tour guidesays it’s a beautiful foodie town with a rich history. April 2019.

Powerman International

Some of the most competitive and best-known duathlons fall under the Powermanumbrella. Du one for fun or to compete against the best in the world.

Powerman Int’l has its own rankings system, which gives you another way to qualify for the ITU Long-Distance World Duathlon Championship in Zofingen, Switzerland. Powerman also hosts the European Championships.

You can find Powermans in Germany, Denmark, Austria, Brazil, Panama and the Philippines, among other countries, including this one. Distances vary from 10K-60K-10K to 5K-30K-5K. Year-round.

Krusnoman Long Distance Duathlon

Got your sights set on a trip to Prague? Plan it around the Krusnoman Duathlon, a long, mountainous 5K-80K-15K about 80 kilometers outside of the Czech Republic’s capital city. You can experience leg- and lung-searing joy of 2,200 meters of climbing and then hobble around Prague’s Old Town Square. May 12, 2018. @Krusnoman

Kyaninga Duathlon

Duathlons aren’t limited to North America and Europe. Uganda, Africa, hosts the Kyaninga Duathlon—part of a weeklong adventure that includes a boat safari, trekking with chimpanzees and a race. Along the 4.5K-16.5K-4.5K course, you’ll ride through Ugandan villages and run in the foothills of the UNESCO Rwenzori Mountains. Before and after, you’ll stay in Kyaninga Lodge in Fort Portal. I just found out about this race and I am intrigued! May 19, 2018.

Powerman Zofingen

I know I already talked about the Powerman series, but Zofingenis iconic enough to get a spot all its own. Considered the duathlon equivalent of the Ironman World Championships, Powerman Zofingen is considered the most prestigious and toughest duathlon in the world. It’s also the ITU Long Course World Championship.

The course starts with a hilly 10K forested run, followed by a 150K bike and a 30K run. Both hilly. If you search around, you can find numerous race reports that describe just how hilly and how long this race is. My eyes are burning from a day at the computer, so I’ll let you tackle the almighty Google. September 1-2, 2018.@PM_Zofingen

Kirkistown and Bishopscourt Race Track Duathlons

If you want to go fast, and you want to visit Northern Ireland, check out these full-track sprint and longer-distance duathlons. From the looks of it, you run and ride on an actual racetrack.

If you don’t feel like riding around in circles, visit NI Duathlonfor a list of duathlons throughout the region. @niduathlon

VeloPark Duathlon

Here’s another race series around a track. The VeloPark Duathlon series takes place on a closed-road circuit around the 2012 Olympic Velodrome. These low cost events take place all year, so you can easily fit one into your London vacation. @Velopark_Dua

Bayside Duathlon

I’m getting a little heavy on the UK events, but since this one says it was voted “Best UK Duathlon” in 2016, I’ll give it a mention.Held along Stokes Bay, in Gosport, and the Lee-on-the-Solent sea front, Bayside Duathlonincludes both a sprint (5K-20K-5K) and a super-sprint (2.5K-10K-2.5K), both flat.

Gosport is a port town with 24 miles of waterfront, beaches and watersports. It also looks like you’re pretty close to South Downs Natural Park. November 4.@BaysideDuathlon

Know of any other great international races? Let us know in the comments below!

Photo courtesy of Michael Fox, Flickr

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USAT Duathlon National Championships 2018 – race update

I’m almost a week late in talking about the 2018 USA Triathlon Duathlon National Championships held in Greenville, South Carolina. What I lack in timeliness I hope to make up with photos like this:

Greenville, SC
It’s…a peach. (Photo courtesy of Angie Wonsettler Ridgel)

Oh happy day, more than 1,100 athletes registered for some form of run-bike-run last weekend, either draft-legal or non-draft sprint or standard distance dus. The attendance makes the event the third-largest in USAT’s Duathlon Nationals history. Hooray!

I’m thrilled to see the numbers go up. Was it the location? The chance to compete in Pontevedra, Spain at the ITU World Championships? Or is there a glimmer of increasing interest in duathon? I hope it’s all of the above, though I most hope we see a continued increase in duathlon participation.

I’m biased, because I am a pure duathlete (never raced a triathlon, don’t plan to), but I do believe duathlon has so many advantages over its three-discipline sister. Less crap to buy and manage, less hassle in transition, no hopping on the bike cold and wet, and a chance to get very good at two sports rather than okay in three.

Enough of that. On to Greenville…

It was wet and gross on Saturday, April 7.

Greenville hotel
View on Saturday from the hotel of Eric Butz, a competitor in the standard distance du

However, that didn’t stop 303 athletes from competing in the Draft-Legal Sprint Duathlon (5K run, 18K bike, 2.85K run)

Jesse Bauer was in the lead pack through the bike; however, the final run determined the podium spots: Buckingham Shellberg, Derek Stone, Kenneth Svendsen.

Here’s a mini-report from Jesse.

Chris Mosier, a positive force for the trans community, duathlon and for athletes anywhere everywhere, didn’t let a little rain stop him from running a PR in the 5K and placing sixth in the competitive men’s 35-39 age group. Read all about it in this article from Outsports.

On Sunday, the rain subsided but the temperature dropped—to 37 degrees at the start! Not the worst thing for the run. No fun for the bike.

Alex Arman won the standard distance (8.45K run, 39K bike, 4.5K run) men’s race, while Aimee Phillippi-Taylor claimed the women’s victory.

It warmed up a little for the sprint race, with Taylor Huseman and Cassidy Hickey breaking the tape. Go you!

For the nitty gritty on the non-draft action, read this race report from Podium Sports Medicine.

Did you race in Greenville last weekend? How did it go? Tell us all about it in the comments below.

Guest post: Spring is here: what to “du”?

Steven Jonas, M.D., M.P.H., duathlete and triathlete, shares his tips for getting out there after winter hibernation.

bike in snow

Spring is coming. Really? If you, like I do, live in a part of the country that has had a pretty rough winter, especially during the past month of March, you might not actually believe that. But yes, spring will eventually get here and where you live too, and we will be able to start racing again. And so, what to do for getting going for the upcoming season, in light of the really miserable winter weather many of us had?

We are all, of course, all anxious to get back to racing. Some of us ordinarily do work out outdoors during the winter. While I used to when I was much younger, my winter routine is now primarily found indoors—riding the stationary bike, stretching, and lifting in my own gym in my basement (lucky me!) But if you have routinely spent some of your winter training time outdoors, you may have had to cut back because of the weather. And if you are like me, running and riding outside again will be delayed, or at least cut back some, because of the weather.

What are my main words of advice?

Caution and patience.

Don’t push it, either in your training or in your early season racing. The season is a long one. You don’t want to get injured at the beginning of the season. And yes, you may have your heart set on an early-season duathlon, but if you can’t get in enough training for it, it is much better to skip it than to go out there and get hurt.

Until four years ago, I skied during the first two weeks of March. While skiing for the most part isn’t aerobic (or shouldn’t be, if you know what you are doing, and as a retired ski instructor I can say that if you don’t know that, you don’t belong out there), it does get the blood circulating and the muscles limbered up. But since I am no longer skiing, that part of my preparation is not there. Now, early in the season, in any race that I do, I will take it even easier than I usually do these days.

I’ve got a long, good season planned. You may well have one too. Don’t ruin it by trying to defy Mother Nature. She will have her way, and if you go with the flow, you can have a great season, even if it means either missing or taking it very easy in that first race or two.

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This column is based in part on one that originally appeared on the USA Triathlon blog and is used with permission.

2018 marks Steve Jonas’ 36th season of multi-sport racing. He began the season with a total of 255 du’s and tri’s. He is a member of USA Triathlon’s Triathlon Century Club and is in the 90s for duathlon. He has raced up to the Ironman distance, but now at 81, he is sticking to the sprints in both duathlon and triathlon. Steve is a prolific author of books on multisport racing. His first (originally published in 1986) was Triathloning for Ordinary Mortals®. The 2nd Ed. (New York: W.W. Norton, 2006) is still in print. In 2012, he published a book exclusively devoted to duathlon: Duathlon Training and Racing for Ordinary Mortals®: Getting Started and Staying with It (Guilford, CT: Globe Pequot Press/FalconGuides, 2012). All of his books on multi-sport are available at Amazon.com and BarnesandNoble.com. He is also long-time writer for various multi-sport periodicals, including the USA Triathlon Blog. He very happily joined Du it For You in 2016.

Photo courtesy of Francisco Daum, Flickr.

A faster duathlon transition: Experts share their top tips

duathlon transition

Want to shave a minute or more off your duathlon time without much effort? Master your transition. With a seamless, speedy transition, you can get a jump on your competitors and place a few notches higher in your age group. If you’re trying to qualify for Team USA, every place matters.

The duathlon transition is less cumbersome than triathlon—no wetsuit to peel off, no wet clothes. Helmet, shoes and bike are your three key components to master. Here, age group aces (and one pro) from across the United States and Europe share their tips for a faster transition.

 Alistair Eeckman, professional athlete, Berkeley, CA

“Practice, practice and practice will help you improve your T1 and T2 times. I prefer to use rubber bands on my cycling shoes. Like this video shows, for example.” (Read more about Alistair here)

 Albert Harrison, Moscow, Iowa

“Practice at home and rehearse on race morning by running through the transition area. Running out barefoot may give you a fast T1 split, but if you’re fumbling with your shoes while you’re getting going on your bike, you’re likely to lose some time.”

“Be sure to look at the last half mile of the bike course and make a note of when it would be safest/fastest/easiest to get your feet out of your bike shoes. If it’s uphill or technical, it may be best to dismount and run in to T2 with your bike shoes on. Click, clack…”

Jim Girand, Palo Alto, CA

“Get power straps [for your bike] and wear your racing flats. With training they will be just as good as cycling shoes.”

Wolf Hillesheim, El Sobrante, CA

“Make sure your bike is in the right gear when you mount. In sprint races, use the [Power Grips] or Pyro Platforms—if you can find them! Then you can use your racing flats—no bike shoes. It’s quicker, and there’s less chance of cramping on the second transition.” (Read more about Wolf here)

Steve Fung, Orinda, CA

“Little things matter in the bike transition. I always try to ride my bike before setting up in T2. Make sure the wheels are smooth, no rubbing. Check skewers a couple times to not stress about it when racing. Make sure brakes are pulling correctly and air pressure feels right.

“Shift through gears a couple times to make sure rings and cassette shift smooth. Make sure it’s in the right gear for a speedy departure and crank arm is at the three o’ clock position.

“Make sure your helmet fits comfortably—check straps and clip. Make sure glasses are the right tint. I have a couple different tints depending on terrain and lighting. I frequently use high-contrast yellow for shadowy rides. Make sure water bottles are tight in cage, bottles open, and tool kit [if you carry one] is in place and complete.”

Claire Steels, Steels Fitness, Mallorca

“Practice makes perfect. Look for an easy way to spot your bike, such as a tree or bin. Make sure you leave your bike in an easy gear—you only make that mistake once!”

duathlon transition
I use my bright orange spike bag in transition. If I can remember what row I’m in, then the orange bag makes my bike easier to spot.

Bradley Williams, Westland, MI

Speed laces in shoes. Little or no extra gear at your transition spot. Practice, practice, practice.”

Mark Griffin, Suffolk, England

“Don’t rush and don’t try anything you haven’t practiced in training. It’s far easier to gain 30 seconds on the bike or run over panicking and messing up in transition looking for single seconds.”

Nate Deck, Raleigh, NC

“Keep it simple. The less you have to do, the quicker you will be. Lay everything flat: race belt, helmet with straps open, shoes… Also, run through transition mentally on race morning when you set up your transition area.”

Pamela Semantik, Cleveland, OH

“I do not do a flying mount or dismount. I have seen all kinds of bad stuff happen, and it’s beyond my skill level. The way I see it, if I take a couple extra seconds to dismount the way I know how, I may have just saved myself some time (and embarrassment, and possibly injury) if I flub the flying dismount.”

Angie Ronsettler-Ridgel, Cleveland, OH

“I use a ‘cross dismount technique after I get my feet out of the shoes. I have not perfected the shoeless remount, so I put my cycling shoes on in transition.”

Got any transition tips? Share them in the comments below.

2017 year in review: success in spite of myself

I started mentally reviewing my 2017 racing season well before the holidays, but it took until now to get my thoughts on the page. In between, contributor Dr. Stephen Jonas provided helpful questions to ask when reviewing your racing season. Take a look!

For most of 2017, I criticized myself. My performance on the bike wasn’t up to par. I didn’t practice my transitions, which would have saved me precious seconds in important races. My running performance started off strong, but faded halfway through the year. I considered 2017 a wash.

But when I shifted my mindset and thought of my goals, I realized I had a pretty darn good year in spite of myself. Here are four things I’m proud of.

1. Top 10 in USA Track & Field/Pacific Region Road Grand Prix, short and long series.

USATF has annual team and individual competitions in road, cross country, mountain/ultra and track events. My club, Pamakid Runners, competes in all of these except track.

One of my 2017 goals was to earn “comped” status in both the short- and long-course road series. This requires placing in the top 10 in my division, 40+ women. Result: nailed it! I placed seventh in both. That means I receive free entry into 2018 short and long Grand Prix races. Yay, free! I got comped for the short series (10th) for 2015, but thanks to an injury, didn’t get to take advantage of the benefit.

2. USA Triathlon Duathlon National Champion

One of my all-time duathlon goals was to win my age group in a national championship race. Unexpectedly, I accomplished this at the USAT Duathlon Long-Course National Championships in Cary, North Carolina, in April.

IMG_0300

I had a lackluster race. (Can you tell I’m hard on myself?) My bike split was minutes slower than my expectation. I had acceptable run splits considering the heat and humidity. But I did my best on the day. Result: Age group win! Bonus: a “national champion” bike jersey that I’m a little embarrassed to wear.

3. Came out of half marathon hiatus

In February, I lined up to race the Kaiser Permanente San Francisco Half Marathon for the first time in 10 years. In between, I ran some trail halfs as training races, but didn’t specifically train for a half.

Why? After the 2007 KPSF 1/2 I ran a big PR, and then ended up with a stress fracture a week later. I became gun-shy about racing the half and focused on races from 5K to 10 miles. I soon got over my fear, but training for a half just didn’t fit…for a long time!

In 2017, I not only ran the KPSF 1/2, but also the Clarksburg Country Run in November (part of the road Grand Prix), where I placed third in my age group. Result: barrier broken. Bonus: I stayed healthy and still am!

4. Pamakid Runners Female Runner of the Year

Well this was unexpected! Each year my club hands out awards for male/female runner of the year (road and ultra), most improved and most inspirational. It also gives out an overall “Pamakid of the Year” and “Volunteer of the Year” award for members who go above and beyond to help the club and the running community at large.

I missed the club’s Christmas party, where they present the awards, only to discover a couple days later I won one! And here I thought I had a crappy 2017.

Pamakid Runners
At the Christmas Relays, belatedly receiving my award. Thanks Pamakids!

For most of 2017’s second half, my motivation to race took a nosedive due to caring for and losing my beautiful feline companion, Soleil. From the time I learned she had a tumor, in August, through the worst of the grief, I had no passion for racing or much else. I raced to keep my skills sharp and to spend time with my Pamakids family.

my cat
My pal for 15 and-a-half years and a sock monkey she didn’t like. Isn’t she the most beautiful cat ever?

I criticized myself (can you see a trend here?) for slower race times, but in spite of myself, I ran a lot of races and placed fairly well in them. I also volunteered a fair amount for my club. Taken all together, Pamakids saw something I didn’t. I’m grateful.

As 2018 picks up momentum, I have my enthusiasm back and my health intact. I’m working toward my 2018 goals with a renewed sense of commitment.

What are you most proud of in 2017? What did you learn? Tell us about it in the comments below.

Guest post: Revisiting Your Goals

Here is the latest article from Steven Jonas, MD, MPH. As you reflect on 2017, reflect on your racing season. Did you meet or exceed your goals? What can you do differently in 2018? — Du It For You

resolutions

The multisport racing season has come to a close in most parts of the country. Some of us are quite happy in the sport, know where we are going, look forward to next year and have possibly started to plan for it. But perhaps you have come to the point, after just one, two, or many years in the sport, where you’re not quite sure of your place in it.

To help you focus, to help you make sure that what you are doing is right for you, I would suggest that you think about the following questions: “Where am I now?” “What am I getting out of the sport?” “What, perhaps, am I not getting out of it that I thought I might?” “What should I be doing this winter?”

Whether you are gung ho for next year, or perhaps a doubting Thomas or Thomasina but still in an exploring mood, with these questions I am suggesting (surprise, surprise for those readers who know me) that first and foremost you take a look back at the goals you set for yourself, either last year or way back when. Did you come into multisport racing from a non-racing background out of curiosity, with the goal of simply satisfying it? Did you come into multisport from another racing sport in which you did well in terms of speed, looking to do well in this one also? Did you look at doing the sport as an opportunity to get into cross-training on a regular basis with the primary goal of improving your health and physical fitness, using racing as a motivator? Did you know something about multisport racing from a friend or two before starting out, and then say to yourself, “this looks like a good way to have fun?”

My bet is that whether your goals were one or more from the above list or not, if you are feeling good, feeling good about yourself, and feeling good about the sport, you most likely set an appropriate goal (or goals) for yourself and achieved it (them) in one way or another. I would also bet that if the opposite is true, you chose one or more inappropriate goals, in terms of your skill-level, available time, and life- balance. I suggest that you consider these ten words: “Do my goals work for me? Why and why not?”

For example, have you chosen the right multisport? If you really don’t like to swim and you have chosen triathlon for the “challenge” and you’re having fun, time to re-consider. There are duathletes who never touch the water and have a great, long, fun career in the two-sport variety.

If you are not inherently fast (like me) and you have chosen to engage simply to have fun (like me), and you are, you have achieved your goal. However, if you are not inherently fast but nevertheless have set as your goal going fast, and you spend hours on speed work getting nowhere, I suggest thinking again about why you are in the sport and perhaps change your focus to—that’s right—simply having fun.

To achieve the latter, you need train a lot less and a lot less intensely (just like I do). On the other hand, if you are doing speed work and you are picking up the pace (the good news) but feel like it’s something of a struggle (the bad news), you should take a look at your particular program and consider others, either in print or at a fall clinic. You might also consider hiring a personal coach.

And so, as the season comes to an end, I suggest that you take a deep breath, literally and figuratively. Life is long and so can your stay in multisport racing. From the beginning, setting out to have fun and while becoming a regular exerciser, going slowly all the time, I just finished my 35th season in tri/duathlon, having fun and exercising regularly the whole time. To repeat: The key to staying with it is to make sure that you set goals that work for you and work for you now. You should also know that as your life circumstances and your athletic abilities change, you can always change your goals and continue to stay—happily—in your sport of choice.

A version of this column originally appeared on the USAT blog in 2013 and is used with permission.

2017 marked Steve Jonas’ 35th season of multisport racing. He has done a total of 255 du’s and tri’s. He is a member of USA Triathlon’s Triathlon Century Club and is in the 90’s for duathlon. He has raced up to the ironman distance, but now at 81, he is sticking to the sprints in both duathlon and triathlon. Steve is a prolific author of books on multisport racing. His first (originally published in 1986), Triathloning for Ordinary Mortals®. The 2nd Ed. (New York: W.W. Norton, 2006) is still in print. In 2012, he published a book exclusively devoted to duathlon: Duathlon Training and Racing for Ordinary Mortals®: Getting Started and Staying with It (Guilford, CT: Globe Pequot Press/FalconGuides, 2012). All of his books on multisport are available at Amazon.com and BarnesandNoble.com. He is also long-time writer for various multisport periodicals, most recently, and happily, joining Du It For You.

Photo courtesy of Flickr