Why you should “du” a duathlon this fall

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You’ve recovered from your final “A-goal” triathlon or duathlon. You’re looking forward to a lengthy off-season where you can let go of “training” mode. You may even use your gym membership.

If you love to race, it won’t take long before the urge to compete returns. Instead of waiting until spring to shake off the cobwebs, incorporate a fall duathlon or two.

Because it is the off-season, take the pressure off yourself. Don’t focus on a PR or a certain place in your age group.  Frame any off-season races as hard training days or as time to sharpen skills. Focus on improving your transition time. Improve your cornering and descending skills. Practice good running form. When the New Year hits (and it will be here before you know it!) you’ll be prepared for an even better 2019.

Fall is an ideal time for duathlon. It’s too cold to swim anyway, so why not run-bike-run? You may find, like I do, that you love the relative simplicity and challenge that duathlon brings.

Fall duathlons from coast to coast

You can find duathlons almost anywhere you can find triathlons. Some cold-weather states (Minnesota comes to mind) have even more robust duathlon scenes because, well, swimming is cold most of the year.

How do you find a fall duathlon? Search USA Triathlon‘s website for a list of sanctioned races. TriFind also has a good race calendar that lets you search by sport, state and date.

Here’s a sampling of good stuff I found:

• On the west coast, you’ve got the Catalina Island Duathlon and the Marin County Sprint or Olympic Du on November 3. Note: Prepare to shell out a whopping $155 for the Marin County sprint du or $250 for the Olympic distance. Ridiculous. On second thought, skip this.

For SF Bay Area folks, my first and only choice for an early 2019 race is Du 3 Bears on Jan. 26. Choose from a short or long course or a relay. It’s managed by Wolf Pack Events, veteran duathlete Wolf Hillesheim’s company, which hosts duathlons and runs throughout the year.

• Florida, which has lots of warm water, likes duathlon too. There’s the Bill Bone sprint du on Nov. 4, in Lake Worth, and the Half-Iron Duathlon in Miami—aka the USAT Long Course Duathlon National Championship—Nov. 11. Clermont has a sprint duathlon series that runs through November.

• Louisiana: Check out the River Roux Duathlon in New Roads, Nov. 10. Or, the Dust-buster Duathlon on Jan. 6 in Shreveport.

• If you live near Navasota, Texas, check out the Dirt in Your Shoe Du on Dec. 8. It’s short, but it has a great name!

This is just a quick scan of races across the U.S. What are your favorite fall races? Tell us in the comments below!

 

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Powerman Zofingen: Race reports and updates

What’s considered the toughest and most prestigious duathlon, the ITU Long Distance World Duathlon Championships, Powerman Zofingen, took over that lovely Swiss city the first weekend of September.

On Twitter, I promised I’d compile race reports for an upcoming blog. To date, there aren’t many full reports, but I did find some good nuggets of info about this epic event.

From ITU

First, here is the official report from ITU. Switzerland and France took the wins, with Petra Eggenschwiler (SUI) claiming the women’s title and French athlete Gaël Le Bellec winning the men’s race for the third time.

Powerman Zofingen winners

Check out the full report for photos and a list of top finishers.

One thing I noticed when perusing the results (particularly in my age group): the times appear to be faster this year than last. Is the new bike course faster than the old? If anyone has insights, please share!

Here’s the profile of the 2018 bike loop, which athletes complete three times:

2018 Powerman Zofingen bike course

A view from the top

In his inaugural Zofingen race, dominant U.S. athlete Albert Harrison finished sixth in the elite men’s race with a blazing-fast 6:25:52.

He published one of the few race reports I could find, and it’s a thorough one. He starts with the training, shares his goals and continues with his thoughts on the race and USA Triathlon’s lack of support for its duathletes.

He was on TV too. A lot.

Albert Harrison 2018 Powerman Zofingen

Most inspirational athlete

One of the most inspiring tidbits I found came from the Twittersphere. Blind athlete Fernando Raino didn’t just finish Powerman Zofingen. He finished strong.

For random info about Powerman Zofingen, including its history and a general course description, check out my post from September 1.

Got anything to add re: the 2018 Zofingen ITU Powerman Long Distance Duathlon World Championships? Please share in the comments below! We’d love to hear your story.

Guest Post: On Relationships and Multisport Racing

couple jogging

By Steven Jonas MD, MPH

This my third essay in a series on the mental aspects of multisport racing. For the first two, I talked about mental discipline being central to both training and racing: understanding why we are doing what we are doing, being rational about how we go about it in our training and our racing, and staying focused on what we are doing in both. That is, rationally staying within our limits, even as, over time, we may expand them.

I talked about the power of the mind on a day-to-day basis and over time. Understanding that power and using it effectively are both necessary to stay in control and to stay safe; to manage both our race training schedules and the races themselves.

And then we have the mental aspects of our relationships with others, in both training and racing.

How “du” you keep your relationship thriving while training for duathlon and/or triathlon? Share your advice below! 

Duathlon involves give and take

Multisport racing is, as anyone who does it knows, time-demanding. We have to train regularly in two or three sports. While I do two workouts a day only on days when I do my weekly swim (yes, you read that right: I only do sprint tris now. One swim workout a week suffices), and my training program—still the one that I wrote for “Triathloning for Ordinary Mortals”—averages just five hours a week, some of us do double workouts 2-3 days a week.

Travel to races usually takes a minimum of four days over race weekend. Out-of-town races also require significant expenditures. Depending upon how many you do, and their cost, you might not be able to take straight vacations.

All of these considerations have an impact—sometimes major—on relationships. Those of us who have been in the sport for some time know how physically and mentally rewarding multisport is. But we also have to be aware of what we give up.

Many years ago, I gave up an otherwise lovely relationship because my partner became totally jealous of my racing and training. She essentially wanted me to cut way down on both my training and my racing. I simply was not ready to do that. Further, I could not convince her that doing what I was doing actually contributed to our relationship because of it made me feel better about myself and it made me healthier, which made me a better person for our relationship. And so, it came to an end.

On the other hand, there is give and take on these matters. Looking back, I sometimes wonder if there were other reasons why I wanted to leave that particular relationship and used triathlon and duathlon as an excuse to end it. Of course, no one will never know.

Find balance in training, racing and relationship

Kieran Modra
A true partnership: Kieran Modra with his cycling pilot and wife, Kerry Modra, during the 1 km Time Trial at the 2000 Summer Paralympics. Photo by Australian Paralympic Committee

What I do know is that if one wants to participate in triathlon/duathlon and be in a relationship at the same time, whether a marriage or another, one does have to find balance in one’s training and racing. Fortunately, I was eventually able to do that. That is a major reason why I am now looking forward to beginning my 36th season in the sport.

I have been married to my current wife for seven years and we have been together for 19 years (half my total time in the sport). I do fewer and shorter races that I used to, which means that I need to train less than I used to (although part of both those factors is age-related). When it made sense to, especially on foreign travel races, she went with me.

But she has also made some give-ups, in terms of my training and racing time, because she knows how important both are to me, both physically and psychologically. As I have said before, perfectionism is the enemy of the possible. On the other hand, if you stay focused, balanced and prepared to make some give-ups along the way, you can find happiness in both your training and racing and your relationships.

** A version of this column originally appeared on the USA Triathlon blog, Talking Tri-/Duathlon for Ordinary Mortals®: A Series, (No. 51, 2018/03), March 1, 2018, and is used with permission.

2018 marks Dr. Steve Jonas’ 36thseason of multisport racing. He began the season with a total of 255 dus and tris. 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 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.

Powerman Zofingen: what to know about the longest ITU duathlon

powerman zofingen
Photo by Ozzymate [CC BY-SA 4.0 (https://creativecommons.org/licenses/by-sa/4.0)%5D, from Wikimedia Commons
Michael McCormack, a former professional Ironman champion who won Ironman Canada in 1991 and 1995 and broke the course record, once told me Powerman Zofingen was the hardest race he had ever done.

Considering McCormack trained with and raced against some of the best in the world in both triathlon and duathlon, that’s a statement not taken lightly. His words echo the sentiments of most athletes that complete this grueling race. It doesn’t seem so bad on paper, but executing is a different story.

What is Powerman Zofingen?

Thanks for asking! Launched in 1989, Powerman Zofingen is the longest championship duathlon. It’s also the most prestigious, as many call it the “Kona of Duathlon.” It’s one of the few duathlons that attract spectators. I’d say it’s one of the most competitive, and it is, but everyone from front to back suffers in equal measures. It’s the ITU Long Distance World Duathlon Championships as well as the International Powerman Association duathlon final.

The event consists of a 10K run-150K bike-30K run. Much of the runs traverse up and down through forests, while the bike goes up and up and up (and down) through hills, valleys and villages.

Here’s what I know about the course, until they changed it for 2018:
The first 10K starts with a steep 1.5K climb (about 8% grade) and continues up and down gravel trails. You do one 5K loop twice.

The bike consisted (until this year) of three 50K loops. Each loop has/had three solid climbs ranging from 5 to 3K-ish, which grades up to 10 to 15% on the Bodenburg ascent, as well as sweeping descents and a flat stretch. After 93 miles of riding, you get to “du” a 30K run.

For the final run, once out of transition you head(ed) up a long climb and then run up or down to complete three or four loops, depending on the year (the course has been tinkered with through the years).

Powerman Zofingen: a few historical tidbits

• In 1989, its inaugural year, the event was still called a biathlon. Yet, it was a three-legged sport: a 1.5K run, 150K bike, 30K run. In 1990, banana-hammock-wearing American Kenny Sousa won the men’s race.

Kenny Souza
Kenny Souza in 1993. Hope he wore more clothes in Switzerland. It can get chilly in September!

• In 1993, the prize money in Zofingen totaled $200,000—more than Ironman Hawaii.

• In 2000, attendance started to fall in Zofingen and at other duathlons worldwide. Why? Triathlon became an Olympic sport, which means the major players started swimming, biking and running for what became the more lucrative sport. [Biting my tongue here]

• On the 25thanniversary, in 2014, combined Powerman Zofingen events attracted 1,480 participants. (That includes PowerKids, charity and long and short distances)

• In 2018, nearly 700 athletes will line up for this incredible race (that’s not including PowerKids and charity, only long and short). About 383 athletes will do the full long-course event, according to today’s start list.

Powerman Zofingen today

Due to what were essentially permitting issues, Powerman Zofingen changed the bike and second run course. (Honestly I can’t remember if they altered the first run.)

The 2018 bike course is still 150K, but traverses through different villages and takes athletes over one of the hills in a different direction. It still has a comparable overall elevation profile—from a little over 1800 meters of climbing to a little under1800, depending on who you talk to.

The new course also features about 300 meters of cobblestone. The race directors promote this as a perk (oh yay! Like riding Paris Roubaix!). I see it as a potential tire-puncture risk. The descents are either technical or sweeping, depending on who you ask.

 

Best of luck to all the Powerman and ITU competitors. By the time this posts, I hope you are all sleeping soundly and wake up early in the morning feeling fantastic and ready for the path ahead. I’m cheering for you all!

CODA: Powerman Zofingen will be missing a bright light this year: professional triathlete/duathlete Alistair Eeckman. He died when a bus collided with him while he was on a training ride in Austria. He had just finished sixth in Powerman Austria and was gearing up for Zofingen. He is deeply missed.

Guest post: The Mental Aspects of Multisport Racing, Part 2

winner medal

By Steven Jonas, MD, MPH

In Part 2 of this column, we deal with some further dimensions of the mental aspects of multisport racing. (Read Part 1 here.)

To get the most value out of mind work for multisport racing you have to know why you’re in the sport, which I discussed in a previous column.

Know your pain

The first aspect of mind work is knowing your body. For example, knowing that the pain you feel is from muscle use, not an injury, and knowing that when you finish, or perhaps even when you go on to the next race segment, in a few minutes it will go away. Knowing your body is being able to act on that knowledge and keep going.

Several times in long and ultra-distance events I have experienced a great deal of knee pain on the bike. I could deal with it because I was pretty sure it was just from exertion. I was almost certain it would go away on the run, when I would be using different muscles. And indeed, it did. So it was okay.

In that type of situation, the pain doesn’t worry you. It doesn’t cause apprehension of a future negative event. It just hurts, that’s all. You go with it, and put up with the pain, because you know what finishing means and you have the mental power to do that.

Keep your wits about you

Second, success in triathlon and duathlon depends upon your ability to keep your wits about youduring both training and racing. To stay alert, and out of harm’s way around traffic, natural hazards, and other racers, even when you’re tired, you need to be able to think clearly.

You also need to remember to drink and eat at the required frequencies. In hot weather, drinking fluids on a regular basis before you get thirsty is, of course, vital. (It is often said that if you wait until you get thirsty, it’s too late.) It requires mental discipline to notpass a water stop when you’re feeling good, and not thirsty, and to remember to drink water anyway.

Monitor your pace

You also need to use your mind to hold yourself back from going too fast at the beginning of a race segment. Or, to power all the way through the bike leg because you are a good cyclist, you feel good that day, and you get caught up in some person-on-person competition.

How many times have you heard someone say: “If only I held back a bit on the bike. I had nothing left for the run.” You need mental discipline to control that urge.

Keep putting in the work

The power of the mind in multisport is nowhere more evident than it is in training. Day after day, week after week. Sticking to that schedule. Knowing what you need to do to achieve the results you want. Being able to go out when you’re very sleepy, as well as when you feel full of vim and vigor. Being able to go to the pool at the end of a hard day to put in the yards or the minutes you need for the swim.

As I have said many times since I first started writing about triathlon back in the 1980s: “The hard part of regular exercise is the regular, not the exercise.”

Avoid overtraining

The power of the mind is also evident in the mental discipline you need to not overtrain. Knowing when enough is enough to achieve the results you want. Being aware that overdoing it can be more harmful than underdoing it in terms of potential long-term damage to your body and your racing career.

Even when training is going well, and so is your racing season, you need mental discipline to say to yourself, as you should from time to time, “let’s take it easy this week. I know that my conditioning won’t disappear overnight, and my muscles sure could use some rest.”

Know when to keep fighting and when to stop

In races, the power of the mind comes in knowing when to take a DNF if you have to. Being able to recognize that it’s just too hot, or that you don’t have enough time left in the race to make the time limit. (I have experienced these more than once in my 35 years in the sport.) Just in terms of your health, you must be able to stop before you get heatstroke, hypothermia, or a serious musculoskeletal injury.

Remember, in the scorecard of life, no one was ever declared a failure for not finishing a particular race on a particular day. There’s always another race.

[How do you get it done? Share your mental training tips in the comments below!]

* 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), March 1, 2018, and is used with permission.

2018 marks Dr. Steve Jonas’ 36thseason of multisport racing. He began the season with a total of 255 dus and tris. 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.

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!

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.