Du It For You

Duathlon training and racing: stories, advice, and views from the top

Category: Duathlon Races

Throwback Saturday: ITU Duathlon World Championships, Pontevedra, 2014

In honor of the ITU Multisport World Championships in Pontevedra, Spain, this weekend, I thought I’d post my race report from the ITU Duathlon World Championships in 2014 – also in Pontevedra. I’ll always remember the smell of cigarette smoke and grilled meat as we ran through the cobbled streets of that lovely city. I spent an extra four days in Galicia and loved every minute. I kept a travel journal, and this post is one entry of several. Note: when I talk about my travel/camping kitchen, I’m referring to the single burner I brought so I could make coffee and hot cereal in my hotel room. I’m strictly gluten-free (gluten sensitivity, Celiac gene and all, and didn’t want to risk GI Hell around a big race.) Best of luck to everyone competing today and this weekend–run-bike-run swift!

Pontevedra 2014 ITU Duathlon World Championship

Galicia, Day Four: Race Day.

I woke up with a jolt at 7:55 a.m. I’m so used to racing at 8, that waking up at 8 feels like I’m oversleeping and late for something. I quickly fired up my electric burner to boil water for coffee and start eating.

I ate what felt like my usual size dinner last night, but was hungry when I went to bed and hungry in the morning. Partly due to nerves and partly because I had four hours until race time, I ate a little more than usual, but not too much.

Thanks to my hotel camping configuration, I learned that canned organic sweet potatoes, pureed, no extra sugar, makes a good pre-race meal option. I ate part of the can last night with my dinner and took the rest with me to race headquarters so that I could have a snack in a couple of hours.

Surprisingly, I easily found parking on the opposite side of the river, about a ten-minute walk from the Sport Performance Center. The infield of a track served as the transition area and the run course took us along one of the straights for each loop.

It was about 9:30 by the time I got to the race site and the sprint race (5k-20k-2.5k) was well underway. I found the bag-drop building (amazingly efficient) and the entrance to the transition area, which I was not allowed to enter until 11 a.m.

I had some time to kill. Most of those 90 minutes were spent chatting with a few familiar faces: woman from the Santa Barbara area, last name Ray, who was on my flight into Vigo; a man from Oregon that stood in front of me in line at the bike check-in; other random USA people.

They opened up transition a few minutes before 11 a.m. and a throng of athletes made their way to set up their spots. The race organizers gave us buckets that looked like small laundry baskets for our stuff. All items had to stay in the bucket.

Turns out my NorCal ally, Cassie, was my transition neighbor, which was a nice surprise. Both jittery, we warmed up together along part of the run course, following the rear ends of a pack of men from France.

ITU Duathlon World Championship 2014

From L to R: Cassie, Martha (from Cleveland) and me

At about noon, all the standard-distance athletes assembled for the cattle call. There were six waves: three male, three female, from youngest to oldest. We were in the last wave, women 40-plus, which started (we thought) at 12:24, but actually started at 12:30. Those 30 minutes in the holding area had to be the most nerve-wracking. With each sound of the horn the nervous stomach lurched one more time.

We’re Off!

With lots of “good luck,” “have fun,” “kick butt,” and other well wishes, we were off! Around the curve of the track, running clockwise, out the main gate, a hard right, over the timing matt, another hard right, a sharp U-Turn and almost immediately up the first and only real substantial hill.

As expected, our group took off like a rocket. The women I planned to keep in contact with drifted ahead. For past two to three weeks, my running has been minimal thanks to a fussy posterior tibialis tendon. My usual 10k pace felt much harder than it should after a restful taper week.

The first 2.5k loop felt long, and we had to do this four times! Wandering through narrow city streets—cobblestone, asphalt and cement—smells of seafood and cigarette smoke wafting through the air, past an ancient church and any number of bars and restaurants, I eventually found a good rhythm. It seemed as though women were passing me left and right. We also had men from other waves passing us left and right. The 10k alone felt like enough. But there was oh so much more to go!

Transition went as smoothly as it could for someone who is not very fluid in such things. A long run in grass to the bike mount area just outside of the track and away we go!

Immediately I heard an incessant click-click-click with every wheel revolution. Oh crap, what now? My bike computer sensor was hitting a spoke. An attempt to lean over while riding to adjust proved difficult and dangerous. After a few miles, it annoyed me enough so that I leaned over and gave it a good swat and it slid to some spot I couldn’t see. I wouldn’t know how fast I was going, but I wouldn’t hear the click-click. [Editor’s note: this was a couple years before I invested in PowerTap pedals!]

The bike course was glorious. For those familiar with the East Bay, imagine 40k of Bear Creek Road: enough uphill on the way out to allow me to pass a lot of women, and long descents on the way back that were steep enough to go fast, but not so fast that my bike blew around in the wind.

The second loop was more of the same. On the 1.5-mile climb near the beginning of the loop, a group of women were bunched up. I was working my way up to pass them when a race official rode by and decided to hover around for a while. I knew he was watching for drafting. I was passing as fast as I could on a hill – geez! The presence of the race official apparently lit a fire in my rear because I found another gear and left the bunched up group behind.

A hard left turn took us onto a road parallel to the river that was lined with spectators. Cool. The dismount happened and off I went to hang up the bike and run some more.

The second run is always the killer and can make or break a race. Sometimes it feels bearable, sometimes it feels like your legs will fall off. Today it seemed bearable, but by no means easy.

I reminded myself that this is only a 5k. Only two loops this time. Piece of cake. Just stay strong and don’t be a wimp. At the first water stop (they handed out little plastic bottles with the lids still on), I dumped more water on my head and down my back and got to it. My pace was decent, I think, and I passed a fair amount of people, both women and men from earlier waves.

The crowd support was phenomenal. For both runs, the streets of Pontevedra were lined with people, including friends of athletes, sprint racers and a lot of locals.

Along the course, I heard “Go Johnson!,” “Go USA!” and “Go Chica!” Near the end of the last run I also heard “Animal!” from a man with a Spanish accent. For some reason, this odd cheer gave me a boost! I focused more closely on catching the person ahead of me, and then the next one, and the next one. I couldn’t wait to get on the track for the final 200 meters. I know what I’m supposed to do on the track: run HARD!

The end result: 2:34:41 good for 12thin my age group (out of 29) and second American in my age group.

I’m happy with my result. Could I have run a faster 10k if I hadn’t had to back off for a minor injury? Maybe. But would my bike split have been as fast if I hadn’t gotten in some really intense workouts in those same two weeks? Maybe, maybe not. Either way, I placed much higher than last year’s Worlds in Ottawa (19 out of 26), my first world championship. And I love saying that I’m something in the world.

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!

 

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.

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)], 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.

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

Race Recap – Duathlon de Boucherville, Quebec Championships and Coupe du Quebec Finale

Lessons learned at Long Distance Duathlon Worlds

Originally posted on alistaireeckmantriathlete:
The Long-Distance Duathlon World Championships was unique course and the toughest race I’ve ever done. It was not just the distance that made this race tough, but also the terrain. The race started with a 10km (6.2mi) run, then 150km (92mi) bike, and finished with a 30km (18.6mi) run. The race…

#MSCWelland Race Report

Read Coach Cruz’s race report on Multisport Canada’s duathlon season opener. Great job!

 

More on the USAT Duathlon Nationals

I’m back home from the Duathlon National Championships and have a full day of work behind me. My head is no longer pounding, but I’m still a little stiff-legged after Saturday’s race and Sunday’s 8-plus hour drive from Bend, Oregon to Oakland, California.

All in all, USAT put on a fantastic event for us duathletes. During the rules briefing the day before the race, many athletes (especially the sprint competitors) were concerned about potentially crowded conditions at the beginning of the run and on the bike. The first run started in a narrow chute (kinda like cattle), and took two immediate hard rights onto a narrow bike path.The bike course went out and back (times two for the standard distance) on a road that was mostly moderately uphill on the way out, downhill on the way back. We only had one side of the road to do all of this, which made those screaming descents seem pretty sketchy.

I can only speak for the standard distance, but neither of these course curiosities presented a serious issue in my race (Women 17-49). It was crowded through the bike path, but nothing worse than any other large race. It forced me to not go out too fast, which is easy to do in these events.

The bike course was fine. The fields broke up pretty fast thanks to the long climb, and there was enough room for people to fly down the hill at 40+ mph while others stayed to the right and either hammered the downhill or clung for dear life, depending on his or her comfort level.

Both the bike and run course had hills to contend with, but nothing compared to what I’m used to in the East Bay hills! The 40K bike course had a little under 1600 feet of climbing; the 10K run, about 430 feet; the 5K run, about 210. We felt every inch of hill on that second run, that’s for sure! At the crest of one of the climbs, on the second run, I saw the photographer snapping away. “How mean!” I said, smiling. A little joke took my mind off the pain. He laughed…after he took God knows about many shots of me and the other athletes when they look like death warmed over.

The transitions were short (no running 400 meters with the bike, no mud, no grass) and straightforward. The volunteer support was excellent. The course marshall at the bike turnaround had a booming voice that she used very well to tell us to either turn around or head left to transition. I heard that a few others missed the turnaround altogether and kept right on going! But they didn’t get far.

Crowd support was pretty good too. I saw a couple friends cheering us on, which was much appreciated, and Elvis gave words of encouragement at multiple spots on the course.

USAT Duathlon Bend

The sea of bikes.

My race was not my best, but I met my very revised goal: finish without embarrassing myself. I also managed a miracle. Because of an injury this spring that derailed my running, I told myself if I finished in the top ten of my age group it would be a miracle. I finished 8th. Viola! Friends of mine had great days, podium days, while others had worse experiences than mine — a dropped chain, cramps, nausea.

IMG_0095

The awards ceremony. Sorry I was too lazy (or tired) to take podium pictures.

Bend made a great host for the Du Nats this year. And lucky us, we get to go back in 2017!

PS, if you decide to compete in next year’s nationals, consider staying at Shilo Inn. The rooms are large (I had a kitchen!), reasonably priced (before all the prices go up in advance of the race), and the staff is super nice. They serve a pretty good free breakfast too…I discovered…the morning I drove home.

Did you race in Bend this past weekend? Tell me about your experience in the comments below!

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