Duathlon, Powerman -

Powerman 2016 Tips

By Coach Michael lyons.

Hopefully you have prepared well for Sunday’s event and have many Run/bike/Run bricks under your belt. Before some tips, firstly a background on duathlon and its benefits -
Duathlon is a Fantastic Sport for Triathlon, considering duathlon only engages two sports, cycling and running, this can greatly improve your triathlon goals in many aspects. Duathlon can teach you how to zone in on your cycling and running exclusively, and this can prove even harder since your legs in the last running segment will encounter lots of issues.
Besides this, duathlon can help you in perfecting your transition (which many considered as the Fourth Event) and lastly, getting an ultimate brick workout to benefit you triathlon aspirations. This is probably one of the hardest segments of Duathlon that can greatly influence how you perform in your next triathlon race.
By the time you reach the third segment, you will experience the challenge of bike-run transition. This is the time when it is hard to run since by this time your body is already glycogen-depleted thus making your legs unresponsive or heavy. This is the time when there is no more ‘fuel’ in your body to make you run fast. Another thing is hydration may be setting in that it is already making a toll on you. Lastly, the adjustment you need to do from biking to running takes time for your neuromuscular coordination to catch up. You want to run but your legs still has its mode to cycle. All of these can be addressed by engaging in a duathlon since your body will get familiar with this experience.
You will never outrun your Strength and Duathlon is the Ultimate Strength Workout. As triathlon training usually entails you to do brick workout, we practice duathlons regularly at TriEdge and this can be the perfect real-race workout for you also.
Perfecting the Transition. Every duathlon or triathlon involves several events, but those who try this race agree that the transition between each segment is the Fourth Event. You fail on this transition phase and you lose valuable time clock in the race. At the same time, succeeding in mastering and perfecting this stage shaves off a lot of time in your race. When running in duathlon, you get to practice in an actual race, this important phase to the smallest detail.
Duathlons are Tough but the strength gains are well worth it. We recommend you sign up for metasprint, Trifactor and Singapore Duathlon as great Triathlon training.
Powerman 2016 Tips
  • The Day before the race – go for a short ride to make sure your bike is mechanically in good order and then rack it for race day. Let 50% of the air out of your tyres so they don’t burst in the heat – there will be plenty of pumps around the next morning to get them back up to 110 to 120 psi for the race. Jog back to the hotel then stay OFF your feet and out of the Sun for the day – suggest read a book or go to a movie. Stay hydrated with electrolytes. Eat a bit more but not massive amounts the day before the race.
  • Race morning keep breakfast light, no point in having all the blood in your stomach digesting food when it needs to be powering your legs. Make sure you take care of your toilet needs (#2) before leaving the hotel – I find coffee is good for this. Carry a disposable drink bottle to the race site with electrolytes to sip during the race.
  • Transition – keep it simple, tape your race fuel to the top tube of the bike, add 2 x 750ml bottles for the race with 3 to 4 electrolyte tables in each bottle - The Heat – temperature range for Sundays race is 26/36c – hot and humid – salt loss is your biggest enemy.
  • First 10K run - Pace yourself for the first 10K run, most people get this wrong, over extend themselves and then suffer for the rest of the day. Don’t worry if people pass you – it’s a long day ahead. Run course is undulating and will get hotter as the day goes on. Drink at every aid station and pour water on your head, do both while still moving.
  • Be efficient through transition, it will be crowded so get through safely.
  • 60K Bike course is undulating but nothing more that 50m climb, use the climbs to stretch your legs and ease the fatigue by getting out of the saddle and honking (all the TriEdge guys know how to Honk, come and train with us in the future if you don’t). Don’t use a Disc wheel unless you can average >39 kph, 303 or 404 (or equivalent) are a perfect wheel depth for this race.
  • Take on 1 to 2 extra bottles during the ride at the drink stations; make sure you do this safely as the drink stations on the bike can be dangerous.  Do focus on finishing your own electrolytes first.
  • Beware that you will not have the full road there will be road cones and that not every one has good bike handling skills, pass with care, especially as some riders may be blocking the road by being 3 or more abreast.
  • Spin and easier gear on the last 5 K on the ride, this will prepare your legs for the final run.
  • Transition and final 10k run – once again be efficient and then ease into the run – your legs will feel horrible, this will improve somewhat (depending on your training) but regardless of this, here is where your mental skills need to kick in – suggest you count down the kms, start focusing on another runner who is a similar speed and cheer them on, they will do the same for you also. Use the crowd to lift you. Keep hydrated through the drink stations and walk them if need be.
  • Bring it home with a smile, congratulate yourself and your teammates, in my opinion, Powerman 10/60/10 is tougher that a 70.3 Triathlon – kudos to you!
Hope to see you at training soon
Best wishes
Coach Michael

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