Duathlon: total noob and probably slightly daft question ...

KnightOfTheLongTights

stick a pair of toe-clip pedals on the bike to avoid having to change, or get some 'quick release' laces for my trainers?

(London Duathlon, Challenge distance, if that makes any difference.)

jim453

Just leave yer shoes by the bike and change into them on the transition. Unless you're Alistair Brownlee I wouldn't worry about the few seconds lost by changing. I've done a few duathlons and it's what everyone else does.

Did that event in fact a couple of years ago. Quite a well organised affair.

springtide9

KnightOfTheLongTights wrote:

stick a pair of toe-clip pedals on the bike to avoid having to change, or get some 'quick release' laces for my trainers?
(London Duathlon, Challenge distance, if that makes any difference.)

Get a pair of elastic laces or quick release laces, such as:

http://www.ebay.co.uk/itm/Xtenex-Triath ... _500wt_922

I have the ' Xtenex Triathlon Elastic Lock Laces' - and they work very well. In fact I prefer running with these compared to standard laces.
As for your road shoes... ideally you want them with just straps rather than any fancy ratchet system (which I have, and they take a little longer to get on). As above, a few seconds extra isn't worth worrying about.... you just want to make sure it's not a few minutes!

KnightOfTheLongTights

advice noted, thanks.

SLX01

At the end of the day unless you seriously think you are going to win a few seconds won't make much difference so go with proper road shoes.
Elastic laces on the trainers is essential though not only does it save time they do not come undone.
Make sure you know where your bike is looking for it when tired can waste time in transition.
If you have not already done so do a few bike to run training sessions the last run leg is the challenge.

bill57

I did some duathlons, admittedly a few years ago. My advice would be, if you have done the training for this event, then look the part. You don't see serious road riders wearing trainers, and you will never see a serious duathlete/triathlete wearing them during the cycle. The transition is part of the event, learning how to change footwear quickly is one of the skills you need to learn, and q/r laces are an important part of it.
If I may be blunt, wear trainers in the cycle and no-one, whether spectator or competitor, will take you seriously. Do the transition, change to cycle shoes, and you will feel so much better.

KnightOfTheLongTights

fair enough.

jim453

bill57 wrote:

I did some duathlons, admittedly a few years ago. My advice would be, if you have done the training for this event, then look the part. You don't see serious road riders wearing trainers, and you will never see a serious duathlete/triathlete wearing them during the cycle. The transition is part of the event, learning how to change footwear quickly is one of the skills you need to learn, and q/r laces are an important part of it.
If I may be blunt, wear trainers in the cycle and no-one, whether spectator or competitor, will take you seriously. Do the transition, change to cycle shoes, and you will feel so much better.

I totally agree with this and think you will feel better cycling in your cycling shoes.

However, there are probably going to be 4000 competitors at this event and some will not look very serious so don't worry about that. I passed a few people on shoppers! and the number of people climbing off and pushing their bikes up the little hill in one corner of the course was testament to the fact that a lot of people do not take the event particularly seriously.

Enjoy.

dcurzon

ooh, thanks for the heads up, wouldnt mind a crack at this! Haven't trained for it but there again, i also didnt train for the marathon and did ok - i just didnt smoke any cigarettes on the way around.

hammerite

If you get lock laces or elastic laces try them out well in advance. I could never get comfortable with them, the shoes always felt too tight across the top of my foot. I ditched them and just used to slip on my trainers with normal laces pre tied. It was no slower or quicker than with lock/elastic laces.

If you want to look totally pro you could try flying mounts/dismounts with shoes attached to your bike. Tri shoes are useful as they only have one strap to tighten the shoe. They also have a tab on the back which you can pull an elastic band through. Hook the elastic band on your QR lever for rear shoe, and the other on your front mech.

The elastic band stops the shoe from spinning/scraping on the ground when you wheel are wheeling your bike out. The elastic band then snaps when you start pedalling.

FWIW I've never bothered doing that either. I used to feel like a tw@ coming out of the water near the back and heading out on the bike with a TT helmet on as it was! (although I'd overtake a lot once out on the bike).

cougie

Oh please try the shoes locked into the pedals at the start. Its hilllaaaarious for the spectators.



Have a good race.

springtide9

hammerite wrote:

If you get lock laces or elastic laces try them out well in advance. I could never get comfortable with them, the shoes always felt too tight across the top of my foot. I ditched them and just used to slip on my trainers with normal laces pre tied. It was no slower or quicker than with lock/elastic laces.

FYI - that is one of the advantages of the 'Xtenex Triathlon Elastic Lock Laces'. You can adjust the tightness per hole pairs rather than on the whole shoe.
As you said... it does take a bit of time getting them adjusted so that they are comfortable across the whole shoe. So best to get them well in advance as well as having done a few runs with them.

cougie

I have Xtenex and lock laces on different pairs of shoes - I cant really tell the difference to be honest - but the Xtenex come in pretty colours.

hammerite

springtide9 wrote:

hammerite wrote:

If you get lock laces or elastic laces try them out well in advance. I could never get comfortable with them, the shoes always felt too tight across the top of my foot. I ditched them and just used to slip on my trainers with normal laces pre tied. It was no slower or quicker than with lock/elastic laces.

FYI - that is one of the advantages of the 'Xtenex Triathlon Elastic Lock Laces'. You can adjust the tightness per hole pairs rather than on the whole shoe.
As you said... it does take a bit of time getting them adjusted so that they are comfortable across the whole shoe. So best to get them well in advance as well as having done a few runs with them.

I was tempted to try them out, but tbh I can just slip my trainers on quickly with normal laces. Given up triathlon now as my swimming is a bit rubbish.

Papapete

Interesting post, as I too am doing my first Duathlon in October (Oulton Park). Some tips picked up from this.....especially the lock laces.

But come someone enlighten me on the first transition. Do you have to run with your bike out of transition, or just jump on and ride away, thinking it would be difficult with cleated shoes running with bike !

SLX01

Papapete wrote:

Interesting post, as I too am doing my first Duathlon in October (Oulton Park). Some tips picked up from this.....especially the lock laces.

But come someone enlighten me on the first transition. Do you have to run with your bike out of transition, or just jump on and ride away, thinking it would be difficult with cleated shoes running with bike !

You NEVER ride a bike in transition there are mount and dismount lines, you also need to wear your helmet whenever the bike is not racked whilst in transition ie put it on before collecting it and do not remove until its re-racked after run.
If you cannot run in the shoes carry them out and put on just before you ride away.

jim453

What he said.

there is a line before which you will have to dismount your bike and a line you can not mount your bike before. All triathlons and duathlons are like this. Very strict regarding definitely having your helmet on when with the bike too.

Because of the size of this event, the transition area is massive so you will have to run/walk in your cycling shoes for a bit of a way. This area is all grass so it really is not a problem.

Let us know how you get on.

bill57

You can make simple but effective elastic laces with some elastic cord and a couple of cord locks from any climbing shop.

KnightOfTheLongTights

thanks for all the tips. I'm hoping to be reasonably fit for it as I regularly run 3.5 miles / 25 mins to a 45-min spin class (a proper one, like a group turbo) and run the same home after, so am effectively doing a mini-duathlon twice a week.

Also generally get in longer runs / rides at the weekend (much longer than the distances involved in the LD event).

The only thing I'm nervous about is the transition. And also the possibility of getting overexcited and going off too fast in the first run.

Am also thinking of signing up for the Winter Ballbuster - the one up and down Box Hill. It will suit me cos my background is in hill / mountain running.

Anyone got any experience of that event?

SLX01

KnightOfTheLongTights wrote:

The only thing I'm nervous about is the transition. And also the possibility of getting overexcited and going off too fast in the first run.

No offence but its highly unlikely you are going to win on your first duathlon so a slow transition won't matter. Transition is not hard you stop running, put on helmet and bike shoes, go for a quick bike ride then back into your trainers for another run. When you have done a few and can compete rather than just complete then you can start worrying about shaving seconds off in transition. At the end of the day as long as you remember not to do the second run in your bike helmet (it has been seen) you cannot really go wrong. The main points to remember are...

remember where your bike is and don't rely on the fact its next to a bright pink bike for example as the bikes near yours may have gone when you get there.

lay your kit out ready but somewhere its not going to get kicked over

don't just chuck your trainers on the floor put them neatly ready for run 2

if required in the rules move race number from front/back etc in transition (use a race belt)

remember the helmet must be on and done up if you are holding the bike

and finally don't forget the race is mixed ability don't go mad on the first run trying to keep up with others go at YOUR pace on the first run, put in a solid bike leg to hold or make some ground then if you are still ok go flat out on the last run.

KnightOfTheLongTights

cheers squire, great stuff

I meant nervous about panicking and completely cocking up the transition rather than a few seconds - but sure I'll be fine

don't reckon I'll be too near the front: 40 mins is my 10k PB and I reckon 25km on the bike will take me about 40 mins.

jim453

Relax,

how can you mess up changing a pair of shoes?

With those times there will be plenty finishing behind you (even if everyone started at the same time).

Enjoy yourself but look out for the stags, they're rutting.

KnightOfTheLongTights

is there a general rule as to how much you should hold back on the first run?

My 10k PB of 40 would leave me pretty exhaused. I know a lot of it is just feel on the day - but roughly what time should I be aiming for to the 10k in this event (10-25-5)?