Phoenix Park Duathlon: Tips to get you ready
The Phoenix Park Duathlon Series, sponsored by Mason Hayes & Curran, is returning to Dublin’s Phoenix Park. The first race took place on April 22nd with a further 2 races due to take place on June 7th and July 5th.
The course which is based close to the Papal Cross in the centre of the Phoenix Park consists of a 2.5km run, 12km cycle, followed again by a 2.5km run. Entry can be done through the Triathlon Ireland website.
In order to prepare and part take in this event, you need to have a good level of basic fitness before beginning a training schedule. Often when participating in a duathlon, participants start off too fast, making the bike leg extremely difficulty and the second leg of the run, even more difficult. With this race plan, participants end up losing time overall, and most of the duathlon will seem quite difficult and uncomfortable. When training, always note and pay attention to maintaining the same pace on the first and last run.
Brick sessions are an extremely important component of training for this kind of event. For the Phoenix Park duathlon this simply means doing a run, immediately followed by a bike ride to replicate the duathlon itself and ready your legs to bike post run and vice vearsa. When preparing to dismount your bike, it is good to change into a lower gear if possible and allow your legs to spin. This helps in removing lactic acid and the feeling of heavy legs when you begin to run. You may need to shorten your stride initially once dismounting the bike. If you are new to running, consider walking briskly for about 100 yards before you start running in the final run leg.
Transition Practice in Duathlon
Try intergrate a transition practice into your training schedule.These are part of the race and count in your overall time. Set up a mock transition area when doing a brick session and practice a smooth transition from run to bike and bike to run eg. Dismounting your bike safely and changing from bike shoes to runners, if using cleats. Also have a plan for your setup. For example, if you like to put your helmet on prior to your sunglasses, arrange your gear accordingly. If you are changing shoes, set up the shoes so you can slip them only quickly.
To gain speed, training sessions should not only cover the distance of the duathlon, but also incorporate shorter, high intensity training sessions of running and biking. For example, a high intensity 1km run, following by short, fast bike sessions of 3-5 minutes each, repeating this 3-5 times.
Finally, train in what you are going wear on race day. Likely bike shorts and a singlet, or possibly a tri suit to ensure you are comfortable when racing, which will also assist in a smooth transition from one discipline into the next.
If you have any pre or post race niggles which you need looked at contact us here. Our team of physiotherapists will be happy to help and offer useful advice regarding training.