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:
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.
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.
WBU 1st Vicepresident #FernandoRiaño wins World Championship after a hard race held in Zofingen, Switzerland- 2018 Zofingen ITU Powerman Long Distance Duathlon World Championships- he’s won 3Triathlon World Cups, 1Triathlon World Championship& national titles @attitudefr_gopic.twitter.com/YCZx9a4jQ9
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
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.
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.
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 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.
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.
4 years ago I first toed the line at the long-distance duathlon world championships in Zofingen. I didn’t know what to expect from the race, but I did know that I love cycling and running, which seemed good enough reason to have a go! 😆
Since the… https://t.co/t7WG90M8ISpic.twitter.com/EbYXwFnXKj
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.
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.”
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.”
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) wasTriathloning 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.
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.
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.
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.
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!
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.”
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 2ndEd. (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.
If you think triathlon has a close-knit community, try duathlon. When you regularly compete in events that draw anywhere from 50 to 1,100 people total—as compared to several thousand in triathlon—you get to know your neighbors.
Over the course of a half-dozen national and world championship duathlons, I had the pleasure of meeting and getting to know Mike McCarty, resident of New Bedford, Massachusetts and Marana, Arizona. One of the most consistent and prolific competitors over the past 27 years, Mike raced his last duathlon on April 7 at the USA Triathlon Duathlon National Championship in Greenville, South Carolina.
Mike passed away this week at age 72 due to complications from heart surgery.
The duathlon community has lost a top competitor, a whiz analyst, and a good friend.
Mike McCarty at a post-race dinner after the 2013 World Duathlon Championships in Ottawa
“Mike and I raced together for 27 years and took pride knowing we had participated in more consecutive National and World Championships than anyone else,” says Jim Girand, a multiple duathlon national and world champion.
“Mike will always be remembered for the in-depth analyses he did on many duathletes. When seeing total strangers at a race, he would tell that person more about his/her race history than realized. Looking forward many years, people will remember Mike’s ‘historical’ contribution.”
McCarty, a retired optometrist, has a history of overcoming adversity and emerging stronger than ever. In 2011, he came back from open-heart surgery—and had a stroke on the operating table—to win his 65-69 age group at the Duathlon National Championships four months later.
In 2015, he had knee replacement surgery after years of running and racing “bone on bone.”
“My knee hasn’t felt this good since I was in college,” McCarty told SouthCoast Today. “My legs were always tired after a race. I used to take eight days off after a race; now it’s four days. I’ve cut that recuperating time in half. I feel like a kid again.”
Nine months post-surgery, he became a three-time national champion, winning the 70-74 age division in the sprint distance.
Mike McCarty in 1996 at age 51. And a Trimble! (Standard-Times file photo)
In addition to his three national age-group wins, McCarty won the ITU World Duathlon Championship in Calais, France, at age 55.
Since the early ’90s, McCarty has racked up a string of national and world podium awards. His success came not only from training and talent, but from meticulous course preparation and competitor analysis.
As Girand alluded, McCarty analyzed past and current performances of his competitors down to the second. Amol Saxena DPM, another longtime runner and duathlete, recalled via Facebook post how McCarty assessed who Saxena needed to beat to qualify for Team USA. McCarty did all the stats by hand.
“His post-race analysis was also something unique,” USA Triathlon Chief Operating Officer Tim Yount wrote in an email. “I sometimes worried that he had GPS trackers out on everyone in his age group, to the extent that he could gauge power output needed in the next race or following season to overcome these same opponents.”
Yount says McCarty applied the same detailed research to his course previews—seemingly even more than Yount himself, who has to know every inch in order to lead USAT prerace meetings, group runs and rides, and to communicate any changes to participants.
“Even my diligent review of courses could not stand up to Mike,” Yount wrote. “He knew what apex of every turn would get him the fastest time (being an Optometrist probably helped here) where to ride various courses because of wind direction, and transitions…don’t think for a day you could work through processes for fast transitions faster than Mike.”
In the days leading up to the 2014 World Duathlon Championships in Pontevedra, Spain, Mike asked if I had researched my competitors. When I said no, he explained generally how I should do this. Since I’m not a numbers person, my eyes probably glazed over halfway through.
But that’s not what I remember most about that trip. I remember driving the bike course with Wolf Hillesheim, Jim and Mike on a drizzly afternoon, stopping for lunch along the way. I remember spending time with Mike in between and during the post-race Team USA reception, at dinner with lots and lots of incredible seafood, and during the Closing Ceremony. There, we watched Jim stand on the podium to accept a bronze medal (75-79) in front of thousands of people. He was beaming.
Wolf Hillesheim, Mike McCarty and Jim Girand in Pontevedra
If memory serves (details get fuzzy), Mike walked with me back from the ceremony to he and Wolf’s hotel room, where I had temporarily stashed my bike, even though his buddies were still celebrating. I appreciated he sacrificed missing part of the big party to escort me back early. I enjoyed the conversation on the way, too. I remember him as gracious, intelligent and really darned funny.
I’m so grateful to have gotten to know my Bay Area-and-beyond duathlete friends and grateful for the dinners, drinks and races where Mike was a part. There will be a void in the duathlete family without Mike’s presence. He will be missed by so many.
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.
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
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.
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
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.
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
If you don’t feel like riding around in circles, visit NI Duathlonfor a list of duathlons throughout the region. @niduathlon
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
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!
I’m almost a week late in talking about the 2018 USA Triathlon Duathlon National Championships held in Greenville, South Carolina. What I lack in timeliness I hope to make up with photos like this:
It’s…a peach. (Photo courtesy of Angie Wonsettler Ridgel)
Oh happy day, more than 1,100 athletes registered for some form of run-bike-run last weekend, either draft-legal or non-draft sprint or standard distance dus. The attendance makes the event the third-largest in USAT’s Duathlon Nationals history. Hooray!
I’m thrilled to see the numbers go up. Was it the location? The chance to compete in Pontevedra, Spain at the ITU World Championships? Or is there a glimmer of increasing interest in duathon? I hope it’s all of the above, though I most hope we see a continued increase in duathlon participation.
I’m biased, because I am a pure duathlete (never raced a triathlon, don’t plan to), but I do believe duathlon has so many advantages over its three-discipline sister. Less crap to buy and manage, less hassle in transition, no hopping on the bike cold and wet, and a chance to get very good at two sports rather than okay in three.
Enough of that. On to Greenville…
It was wet and gross on Saturday, April 7.
View on Saturday from the hotel of Eric Butz, a competitor in the standard distance du
Chris Mosier, a positive force for the trans community, duathlon and for athletes anywhere everywhere, didn’t let a little rain stop him from running a PR in the 5K and placing sixth in the competitive men’s 35-39 age group. Read all about it in this article from Outsports.
On Sunday, the rain subsided but the temperature dropped—to 37 degrees at the start! Not the worst thing for the run. No fun for the bike.
Steven Jonas, M.D., M.P.H., duathlete and triathlete, shares his tips for getting out there after winter hibernation.
Spring is coming. Really? If you, like I do, live in a part of the country that has had a pretty rough winter, especially during the past month of March, you might not actually believe that. But yes, spring will eventually get here and where you live too, and we will be able to start racing again. And so, what to do for getting going for the upcoming season, in light of the really miserable winter weather many of us had?
We are all, of course, all anxious to get back to racing. Some of us ordinarily do work out outdoors during the winter. While I used to when I was much younger, my winter routine is now primarily found indoors—riding the stationary bike, stretching, and lifting in my own gym in my basement (lucky me!) But if you have routinely spent some of your winter training time outdoors, you may have had to cut back because of the weather. And if you are like me, running and riding outside again will be delayed, or at least cut back some, because of the weather.
What are my main words of advice?
Caution and patience.
Don’t push it, either in your training or in your early season racing. The season is a long one. You don’t want to get injured at the beginning of the season. And yes, you may have your heart set on an early-season duathlon, but if you can’t get in enough training for it, it is much better to skip it than to go out there and get hurt.
Until four years ago, I skied during the first two weeks of March. While skiing for the most part isn’t aerobic (or shouldn’t be, if you know what you are doing, and as a retired ski instructor I can say that if you don’t know that, you don’t belong out there), it does get the blood circulating and the muscles limbered up. But since I am no longer skiing, that part of my preparation is not there. Now, early in the season, in any race that I do, I will take it even easier than I usually do these days.
I’ve got a long, good season planned. You may well have one too. Don’t ruin it by trying to defy Mother Nature. She will have her way, and if you go with the flow, you can have a great season, even if it means either missing or taking it very easy in that first race or two.
This column is based in part on one that originally appeared on the USA Triathlon blog and is used with permission.
2018 marks Steve Jonas’ 36th season of multi-sport 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 90s 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 multisport racing. His first (originally published in 1986) was Triathloning for Ordinary Mortals®. The 2ndEd. (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 multi-sport periodicals, including the USA Triathlon Blog. He very happily joined Du it For You in 2016.