Duathlon: How to ace the second run

Duathlon second run

Nothing brings more lead-legged discomfort in duathlon than the dreaded second run.

After five years of duathlon racing, that bike-run transition hasn’t felt any easier. I’ve had second runs where I’ve almost threw up my drink, runs reduced to a relative shuffle and runs where—oh happy day—I ran well and passed several competitors.

With proper training, pacing and fueling, you can improve your run off the bike and cruise to a successful finish.

Master the brick

To run well off the bike you have to practice running off the bike. Incorporate at least one bike-run brick a week into your training. When you’re just starting out, don’t worry about pace. Just run.

Froome run off bike
It’s safe to say Froome didn’t practice his off-the-bike run before stage 12 of Tour de France, 2016.

As you progress, add intensity to your brick. Try a one-hour bike with the last 10 minutes at race pace, followed by a short run with the first five minutes at race pace.

Jason Digman, former head of Dig It Triathlon and Multisport Coaching, recommends what I call the “multi-brick.” After a warmup, perform three sets of one-mile run, 10-minute bike, with no recovery in between. Keep your first multi-brick at race pace plus 15 to 20 seconds. Over the course of four weeks, progress up to race pace.

Play with the distance of your run and bike intervals depending on your goal race’s length. Bonus: you get lots of transition practice!

Du second-run strides

Albert Harrison, a USA Track & Field Level 2 Coachand a USA Triathlon national champion in both the standard and long-course duathlon, recommends a set of short intervals right off the bike. Running fast right away helps your body overcome that jelly-leg feeling and—surprise surprise!—run fast off the bike.

Harrison suggests 20-second strides or 400-meter repeats faster than goal race pace. “Be careful though,” he wrote me via Twitter, “you’re more susceptible to injury while running on tired legs.”

Jesse Bauer, an elite duathlete based in Edmonton, Canada, agrees. Why? Because short, fast efforts promote a high leg cadence off the bike.

Bauer’s favorite second-run speed workouts are 200-meter repeats at faster than goal race pace, or 5x 30-seconds, followed by a 30-second walk/jog recovery, straight into a 1-2K race pace effort.

“Paid off big on the steep hill out of T2 on Friday,” he told me via Twitter, referring to the recent ITU World Multisport Championships in Fyn, Denmark, where he competed in the elite men’s standard duathlon.

If it’s early in your season or you haven’t done much stride work, build intensity gradually to avoid injury. Start with a couple sets of 30-second strides, with a full recovery jog in between.

Focus on form.

Top age-group competitor and multisport coach Suzanne Cordes keeps her focus on good form during the second run—that time when you see many runners hunched over, shuffling along or walking.

During your interval or faster running workouts, focus on how you hinge your hips, how you run tall, how you maintain good form. Think about that powerful stride when you bolt out of T2, she says.

magnet

When you settle into your second-run pace, use the magnet trick suggested by sports psychologist and Your Performing Edge author Dr. JoAnn Dahlkoetter:

Imagine your competitor has a magnet on her back. Let it pull you toward her. If there’s no one in eyesight, put the magnet on a tree or the top of a hill.

Don’t start out too fast.

Repeat: don’t start out too fast. When you’re well-rested and well-trained, it’s so easy to fly through the first run as if it’s a standalone race. Don’t. You’ll pay for it in the second run, if not on the bike.

The goal is to hit even splits—or as close to even as possible—on your first and second run. I accomplished my best races when I ran the second run pretty darn close to my first.

Endurance coach Eric Schwartz suggests the following: if your race involves two 5Ks, plan to run them about 30 to 60 seconds slower than your standalone 5K time. The faster your race pace, the less time you should add.

Digman suggests something similar. Add the distance of your run legs together and pace according to a run distance one step longer. For example, if your duathlon involves 10K of running, race according to your 10-mile race pace.

Your competitors may run away from you in the first run, but with smart pacing and training, you’ll pass them back in the end. Remember, Digman writes, “they don’t give away the medals for the first athlete into T1.”

What are your second run training tips? Let us know in the comments below!

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Guest Post: Thoughts on the mental aspects of multisport racing, Part 1

winner medal

By Steven Jonas, M.D., M.P.H.

Renowned American inventor Thomas Edison supposedly said: “Genius is 1 percent inspiration, 99 percent perspiration.”

Taking “inspiration” to mean mental work, back in 1992 when I wrote the original version of this column (see my note below at the end), I thought the ratio in triathlon racing was almost the opposite (even on a very hot day) —99 percent mental work, 1 percent perspiration.

I recall reading an article in an issue of Triathlete magazine back then in which one of the original “Fabulous Four,” Mark Allen, described winning the Hawaii IRONMAN as a “mental exercise in pain management.” (The other members of the group were Dave Scott, Scott Molina, and Scott Tinley. All four are members of the USA Triathlon Hall of Fame.)

Back then I noted that except for those folks at the front of the pack who are technical riders or fast swimmers, there is little physical or athletic skill involved in the primary triathlon sports: swimming, cycling and running. Left, right, left, right is the name of the game. And while we all perspire profusely on a hot day, it is not the perspiration per se that gets us through the race.

It’s our minds.

Today, while I think that’s still true for the most part, there is much more emphasis on technique in all three sports than there was back then.

For myself, as a Golden Oldie (age 81), who, as I describe myself, started out slow 35 years ago and has been getting slower ever since, it’s never been much about technique. I needed a lot of discipline and, indeed, technique in both teaching and writing in my work as an academic. I also needed it in my other sport, downhill skiing, in which I eventually became good enough to become a certified ski instructor.

In order to teach proper technique, essential to good (and safe) skiing, I had to be able to do it myself. But for our sport it’s always been to do what I do in all three sports to a) get through the course and b) not get injured, having learned just enough technique in all three sports to do just that.

Nevertheless, what is it that enables triathletes to finish, especially in the long races (whatever is a long race for you—sprint-, Olympic-, long- or ultra-distance)? Technique, for sure, to help you go as fast as you want to go, bearing in mind that you have to be able to finish the race.

But primarily, in my view, it is mental discipline, dealing with both technique and speed. It is the ability to focus, to concentrate. As well as staying with your technique, it is the ability to keep your eyes on the prize (which for most of us is finishing at or around our time objective).

It is the ability, as Mark Allen put it, to put up with the pain, to manage it, even adjust your speed to it: “I can take the pain that speeding up will bring with it.” Or, conversely, “It’s okay, I can take a minute-a-mile less on the run. It’s going to hurt a lot less and that makes slowing down a bit worth it.”

For me, much more important from the mental standpoint is knowing why you’re in the sport. Multisport racing, over time, is tough, more for the training than for the racing. To stay with it for any considerable period of time, you have to be doing it for yourself, for how you feel doing it, for how it makes you feel about yourself, for how it makes you look, to yourself, not to someone else.

If it makes you feel good, and feel good about yourself, you are going to stay with it, as tough as it is, physically, mentally and time-wise, over the long haul. If not, then you will not stay with it. Not that there is anything wrong with that. Hardly. But to stay with it, you definitely have to know why, and what are the goods, for yourself, that you are getting from the sport.

Next time, we’ll deal with some of the specifics of the mental aspects of the sport and the power of the mind.

* This column, as recently published (see below) is based in part on an article I wrote in 1992 for my then-regular column, “Triathlon for Everyman,” that appeared in the June issue of Triathlon Today!It was entitled “Some Mental Aspects of Triathloning.”

** A version of this column originally appeared on the USA Triathlon blog, Talking Tri-/Duathlon for Ordinary Mortals®: A Series,(No. 49, 2018/01), Jan. 29, 2018, and is used with permission.

2018 marks Dr. Steve Jonas’ 36thseason of multisport 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 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 multi-sport 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 multisport periodicals, including the USA Triathlon Blog. He very happily joined Du It For You in 2016.

Mike McCarty: a true duathlete in every detail

If you think triathlon has a close-knit community, try duathlon. When you regularly compete in events that draw anywhere from 50 to 1,100 people total—as compared to several thousand in triathlon—you get to know your neighbors.

Over the course of a half-dozen national and world championship duathlons, I had the pleasure of meeting and getting to know Mike McCarty, resident of New Bedford, Massachusetts and Marana, Arizona. One of the most consistent and prolific competitors over the past 27 years, Mike raced his last duathlon on April 7 at the USA Triathlon Duathlon National Championship in Greenville, South Carolina.

Mike passed away this week at age 72 due to complications from heart surgery.

The duathlon community has lost a top competitor, a whiz analyst, and a good friend.

Mike McCarty
Mike McCarty at a post-race dinner after the 2013 World Duathlon Championships in Ottawa

“Mike and I raced together for 27 years and took pride knowing we had participated in more consecutive National and World Championships than anyone else,” says Jim Girand, a multiple duathlon national and world champion.

“Mike will always be remembered for the in-depth analyses he did on many duathletes. When seeing total strangers at a race, he would tell that person more about his/her race history than realized. Looking forward many years, people will remember Mike’s ‘historical’ contribution.”

McCarty, a retired optometrist, has a history of overcoming adversity and emerging stronger than ever. In 2011, he came back from open-heart surgery—and had a stroke on the operating table—to win his 65-69 age group at the Duathlon National Championships four months later.

In 2015, he had knee replacement surgery after years of running and racing “bone on bone.”

“My knee hasn’t felt this good since I was in college,” McCarty told SouthCoast Today. “My legs were always tired after a race. I used to take eight days off after a race; now it’s four days. I’ve cut that recuperating time in half. I feel like a kid again.”

Nine months post-surgery, he became a three-time national champion, winning the 70-74 age division in the sprint distance.

Screen Shot 2018-05-26 at 6.57.08 PM
Mike McCarty in 1996 at age 51. And a Trimble! (Standard-Times file photo)

In addition to his three national age-group wins, McCarty won the ITU World Duathlon Championship in Calais, France, at age 55.

Since the early ’90s, McCarty has racked up a string of national and world podium awards. His success came not only from training and talent, but from meticulous course preparation and competitor analysis.

As Girand alluded, McCarty analyzed past and current performances of his competitors down to the second. Amol Saxena DPM, another longtime runner and duathlete, recalled via Facebook post how McCarty assessed who Saxena needed to beat to qualify for Team USA. McCarty did all the stats by hand.

“His post-race analysis was also something unique,” USA Triathlon Chief Operating Officer Tim Yount wrote in an email. “I sometimes worried that he had GPS trackers out on everyone in his age group, to the extent that he could gauge power output needed in the next race or following season to overcome these same opponents.”

Yount says McCarty applied the same detailed research to his course previews—seemingly even more than Yount himself, who has to know every inch in order to lead USAT prerace meetings, group runs and rides, and to communicate any changes to participants.

“Even my diligent review of courses could not stand up to Mike,” Yount wrote. “He knew what apex of every turn would get him the fastest time (being an Optometrist probably helped here) where to ride various courses because of wind direction, and transitions…don’t think for a day you could work through processes for fast transitions faster than Mike.”

In the days leading up to the 2014 World Duathlon Championships in Pontevedra, Spain, Mike asked if I had researched my competitors. When I said no, he explained generally how I should do this. Since I’m not a numbers person, my eyes probably glazed over halfway through.

But that’s not what I remember most about that trip. I remember driving the bike course with Wolf Hillesheim, Jim and Mike on a drizzly afternoon, stopping for lunch along the way. I remember spending time with Mike in between and during the post-race Team USA reception, at dinner with lots and lots of incredible seafood, and during the Closing Ceremony. There, we watched Jim stand on the podium to accept a bronze medal (75-79) in front of thousands of people. He was beaming.

IMG_0577
Wolf Hillesheim, Mike McCarty and Jim Girand in Pontevedra

If memory serves (details get fuzzy), Mike walked with me back from the ceremony to he and Wolf’s hotel room, where I had temporarily stashed my bike, even though his buddies were still celebrating. I appreciated he sacrificed missing part of the big party to escort me back early. I enjoyed the conversation on the way, too. I remember him as gracious, intelligent and really darned funny.

I’m so grateful to have gotten to know my Bay Area-and-beyond duathlete friends and grateful for the dinners, drinks and races where Mike was a part. There will be a void in the duathlete family without Mike’s presence. He will be missed by so many.

— Heather J.

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

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.

###

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.