<?xml version="1.0"?><rss version="2.0"><channel><title>Beginners - Duathlon247</title><link>http://www.duathlon247.com/index.html</link><description>Latest beginners articles from Duathlon247</description><item><title><![CDATA[Spring preview]]></title><link><![CDATA[http://www.duathlon247.com/article_5708.html]]></link><description><![CDATA[The evenings are just starting to get lighter and all across the country people are starting to feel the racing itch having suffered a winter disrupted with snow and cold weather. Before you know it spring duathlons will be blossoming all over the country and the ever growing mix of newcomers, old timers and triathletes looking to taste the greener grass of Duathlon&rsquo;s pastures will be donning their lycra and pinning on numbers. 

 This spring promises to blossom early than ever in Duathlon&amp;rsquo;s history with the national Duathlon Championships being held at the Clumber Park Duathlon on the 6th of March. Knowing the large number of athletes that want the chance to test themselves against the best nationally this will mean that many will be revved up and ready to go from March onwards so I have chosen six must-do races this spring and some of my inside tips on how to get the most from them. 

With this year&rsquo;s European Championships being in Nancy, France on 1st May, and then the Worlds at the other end of the season in Edinburgh many Duathletes will be thinking of trying to qualify for age-group teams for one of or both and the qualification races are:

ETU European Duathlon Champs. Nancy, France:

Clumber Classic Duathlon - 6th March
Stirling University Duathlon - 28th March
Steyning Duathlon - 5th April
 

ITU World Duathlon Champs. Edinburgh, Scotland:

Clumber Classic Duathlon - 6th March
Stirling University Duathlon - 28th March
Big-Cow Emberton Duathlon - 11th April
Cambridge Duathlon - 2nd May


For more information on applying for the age group teams and the qualification process click here:  

I&rsquo;ll start by previewing three big Classic races:

Clumber Classic Duathlon BTA National Championships - 6th March  
     
This is not one of the oldest Duathlons on the UK scene but has rightly gained itself a reputation amongst the best UK races. With a rolling run on closed roads within the park it provides an ideal competitive testing ground for running form before heading out onto the bike. Classic distance athletes find themselves doing two out and back runs on the first run and this is an ideal platform for seeing where you are in the race and where your rivals are too.  Just make sure you practice the &ldquo;I&rsquo;m gonna catch you even though you&rsquo;re three minutes ahead of me&rdquo; look for the second lap when the leader comes past. Either that or be the leader...Your choice! 
 
The bike leg is a strong bikers dream. I went from seventh after a bad run up to first with a minute lead by the end of the bike leg in the 2007 race, and this was proof that if you have a bad run (and I was crawling by the end!) you can still make good in-roads on this course. It&rsquo;s the sort of bike course that suits strong efficient bikers that can hold a good rhythm. And if that&rsquo;s not you then my top tip might just help:

Top Tip: The bike course takes in a long main road before you head back into Clumber Park and on this there is a painted white or yellow line which appears intermittently along the edge of it. When it does, try to ride on it and stay on it. You&rsquo;ll find it&rsquo;s much smoother and faster that the standard tarmac. Just make sure you keep focussed on the road conditions around you and take care if it&rsquo;s wet because the lines can become slippery.

Big Cow Emberton Duathlon  (Emberton) 11th April
             
The Emberton race is a classic which has become a mainstay of the national series and has hosted a number of National championships. It&rsquo;s a course which has rarely changed and as a result many of the competitors this year will have raced there before so, if you haven&rsquo;t, a drive around the bike course in advance would be advantageous so that you can see where the hills are and get a feel for the course overall.

 The run course is utterly pan-flat as it uses multiple-laps of a series of lakes on a service road. This could be seen as a blessing, but that would depend what kind of runner you are. Being pan-flat means that it becomes what I call a &lsquo;rhythm run&rsquo;;  meaning that your rhythm should hardly ever change save for the occasional speed bump on the way round. This can be some people&rsquo;s downfall though. Where Clumber has an early hill to force athletes to back off a bit and pace it Emberton Park has none of that and so it can be easy to run too fast over the first 5k, and then suffer badly over the second half as a result. Careful Pacing is the key on the first run.  The bike course is open and exposed and has two climbs of note on it. They are longer rolling climbs and again, when paced out correctly shouldn&rsquo;t leave you struggling to recover too much after them.

Top Tip: After your second transition, going out onto the final run, aim to have a lighting quick transition but then run just within yourself and holding back for the first 30 seconds. That will allow you to get beyond transition and onto the road having crossed a narrow section of off-road trail.  Running within yourself for those 30 seconds will just allow for your body to adapt without risking cramping before you unleash the beast on the final run. Oh;  and never EVER look back. It serves no purpose...

Steyning Duathlon (Sussex) 5th April 

Steyning has long been held on Easter Bank holiday Monday and this has always been a mixed blessing in the past. The fact that it is on a bank holiday means that the town centre run course and transition area become packed with people out to watch a good race and as such the atmosphere is excellent. The fact that the bike course for many years has snaked close to one of the main trunk roads down to the coast has been the source of problems in terms of traffic bunching up. The organisers have stuck with the date and now seem to have found the perfect all-round bike course which has a mix of fast stretches and some testing hills.  This is a race to do for the atmosphere on the run course, the slightly shorter first run (which suites the strong bikers!) and the fact that it&rsquo;s the ideal opportunity to take family and friends so that once the race action is over you can go and sample the coast (at spring time) which is just a short drive away.

Top Tip: I&rsquo;d say the majority of people overcook the first 3k of the opening run by going too fast. It starts downhill and has a great crowd spread along the main street which your ego will want to dash along but trust me, once on the quieter back road you&rsquo;ll be paying for it before you turn back onto the high street again. Even pacing and tunnel vision might just help you stay on track on the first run.    

Now I&rsquo;ve chosen some smaller races which really deserve a big reputation. These are my Hidden Jewels:

Maidstone Duathlon (Kent) 7th March  

A rolling country lane first run followed by a rolling (mostly) A-road bike course which is fast and exciting. The out and back nature makes it ideal for measuring your effort. A straight up and down two sides of a hill makes the short final run. Lovely people, nice atmosphere and easy to get to just off the A2 in Kent.

Top Tip: For your warm-up, run right out of the car park and up what will be the hill for the final run so that you can run the length of it and know how to pace it at the end of the race. 

1485 No Frills Duathlon (Market Bosworth) 21st March

A pan-flat run around a picturesque water park followed by a rolling country lane bike course. The bike course is a great blend of testing rises and fast windy lane sections. The final run is another flat fast run out to a turn and back. 
Top Tip: Wear trail shoes for the run sections if you have them. You could even wear cross country &lsquo;spikes&rsquo; just whack some elastic laces in them to save time.   

Knockburn Duathlon (Scotland) 4th April
 
Duathlon is set to be a big part of Scotland&rsquo;s sporting landscape in 2010 with the World Championships being held there in September. The Knockburn Duathlon is the final round of the Aberdeenshire winter series and comes not long after the Stirling world championships qualifier so it&rsquo;s an ideal time for Scottish Duathletes to polish their form on a beautiful course.

A loch-side first run gives way to a hilly and exposed cycle section before doing exactly the same run again.

Top Tip: The bike course has some tight and fast turns on it. Always remember: try to take these bends by going wide, tight, wide by clipping across the apex of the bend and staying low on the bike to maintain a low centre of gravity. Obviously make sure that you ride safely within the lane though.  

Gower Duathlon (Welsh Championships) 15th May

This young but ambitious event has gained the status of a Welsh Championship this year which should be the start of it growing into being one of the all time great British Duathlons. It deserves it with a course like that!

A slightly rolling cliff top run overlooking Rhossili beach will take your breath away before you head out onto a hard but exhilarating bike loop which takes in most of the Gower peninsula and really shows off the landscape before heading out and back to another stunning view which you could easily have missed on the final cliff top run. The views are so good you&rsquo;ll feel guilty for not stopping!

Top Tip: Make sure your tyres are well inflated. If it&rsquo;s wet you would be better leaving them at your standard pressure that letting any air out for better traction as it&rsquo;s a rural loop with often gritty roads and you don&rsquo;t want a puncture to ruin a great day out. Soft tyres deform more easily around a piece of grit or a thorn and welcome it into it&rsquo;s rubbery clutch. A hard tyre says &ldquo;Oi! Thorn! No!&rdquo;  and leaves it sitting upright for the next person behind you.




  ]]></description></item><item><title><![CDATA[Raf's Corner: International Duathlon of Lanzarote]]></title><link><![CDATA[http://www.duathlon247.com/article_5675.html]]></link><description><![CDATA[As promised a couple of weeks ago, Raf Baugh, the current World number #8 ranked athlete on the ITU duathlon circuit, will be writing a monthly blog outlining some of the biggest short distance duathlon races in the world. We caught up with Raf briefly to find out more about what&#039;s to come over the coming months:

&quot;I am very excited to be contributing to Duathlon247.com each month to help spread the word on the best Duathlon events around the world. I have been fortunate to be racing around the globe for the past four years and have had a taste of racing in a lot of great, and a few not so great, locations! I hope to give Duathlon enthusiasts an insight into some of the best events so you can lock them in your diaries and make a visit to some fantastic places. From Europe, to the America&#039;s, to Asia there are a host of great national level races that enthusiasts struggle to gain information about due to a lack of administration and information transfer. I am excited to be able to help promote these races through the great forum of this site.&quot;

Whether you&#039;re new or old to the sport, Raf&#039;s corner will be the place to come to, to find out about the races to watch or compete at in 2010.



The International Duathlon of Lanzarote

The International Duathlon of Lanzarote at Club La Santa is one of those races that sits all on it&#039;s own in the season. It seems an obscure time in the middle of the European Winter to race a Duathlon, but really it is a case of perfect timing!

The climate at Lanzarote and the Canary Islands provides perfect respite from the cold of the northern winter. Through January and February, the average day time temperatures are between 21-23 degrees and night time lows of between 13-15 degrees make the doona optional! It therefore provides the perfect conditions for a training camp or pre-season conditioning block with a break from the wind trainer and treadmill. For years, athletes from Netherlands, Germany, Belgium and the UK have trained in the region and often athletes from these countries have combined the camp with a competitive test at the sprint distance International Duathlon of Lanzarote. I have been told that the bike leg is very hilly and windy and dictates the outcome of the race. A quick look at past winners includes a host of famous Duathletes and Triathletes, including Benny and Joerie Vansteelant, Kris Gemmel, Rasmus Henning and Yvonne Van Klerken.

Locations like Club La Santa, with it&#039;s &quot;all-in-one&quot; service feel are very common through the south of Spain and allow the athlete to focus fully on training and building up a solid base for the upcoming season. As an cheaper alternative to the Canary Islands, I have often heard of French and Swiss athletes heading to the Costa Brava and having training camps with access to a 50m heated pool, coastal running trail and great cycling for 40 Euro a night with full meals and accomodation. 
As a note on timing, Spain is one of the few countries were both at a regional and national level there is a distinct &quot;Duathlon&quot; season through till May and there is also a plethora of &quot;Cross Duathlons&quot; running over the winter as well. This seasonality means that Spanish Duathlons often attract a much higher percentage of triathletes to the races and therefore a higher volume and quality of athletes overall.
 
While it seams logical for Duathlon to sit in the colder months before swimming is inviting (or indeed possible is some places!) Spain is one of the few countries to still congregate all it&#039;s major duathlons in the early season. This &quot;seasonality&quot; for Duathlons is in my opinion the best way forward for the sport. If done across Europe, it would allow specialists from all over the world to focus on a set block of competition with good financial returns for athletes of high calibre and also attract more Triathletes and Runners to compete on a regular basis.
 
If you have the chance to head south for the early season check out the Duathlon&#039;s in Spain. The Spanish federation website has the major national circuit races at www.triatlon.org but for regional events check out Catalunya www.triatlo.org or the Canary Islands www.fecantri.com. If you can&#039;t read Spanish get a conversation on your Google Toolbar or at www.freetranslation.com.


]]></description></item><item><title><![CDATA[www.goodwoodduathlon.co.uk]]></title><link><![CDATA[http://www.duathlon247.com/article_5657.html]]></link><description><![CDATA[We recently reported on the launch of the Goodwood duathlon, but just in case you missed it we&#039;ve decided to make their website our website of the week! Hopefully it will give you a chance to check out the race and may even tempt you to get your entry in! We&#039;ve checked out the course and take it from us; it&#039;s definitely a duathlon worth giving a go.

The Goodwood Duathlon is an impressive site, and contains everything you need to know about the race, right down to the finest detail. To find out more go to: www.goodwoodduathlon.co.uk


]]></description></item><item><title><![CDATA[A beginners guide for women entering into the world of duathlon]]></title><link><![CDATA[http://www.duathlon247.com/article_5570.html]]></link><description><![CDATA[Gina Naude, the main woman behind everywomansduathlon.co.uk is passionate about what she does! With a depth of knowledge second to none she talks us through duathlon and all you need to know to get you started.

As the organizer behind the Shock Absorber Every Womans Duathlon Series, I have gathered a good understanding of novice women entering into the world of duathlons. Many women have not even heard of duathlon, so getting them to join in to an unknown sport can be difficult. Others seem to have a more personal issue holding them back, such as lack of fitness, feeling self conscious about being the last in the pack or even feeling too old to join in.
I started our duathlon series with the objective to create an event that enabled women of all sizes, fitness levels and ages to join in without feeling any of the pressures of a more competitive environment. I believe that as a beginner to any sport your first introduction needs to be based upon enjoyment. Once you have tasted the joys of participating you can build a foundation to compete at a higher level. Many women dive into the deep end of competitive duathlon and triathlon only to find themselves out of their depth. What they were hoping would be a door to a new sport is quickly shut by the realization there was no fun in it.

It&rsquo;s not easy for beginners to take the fitness leap from a safe session down the gym or a jog around the block into entering an event with hundreds or even thousands of people. This is why we developed formula to our events which make them less intimidating and more accessible. Firstly we decided to make the Shock Absorber EWD Series an all women event. Secondly we decided that although you are always well rewarded with medals and goody bags, the emphasis would be on participation, support and personal achievement rather than competition. Finally we wanted to make our events motivating, so we decided the events would always be held at locations with inspiring beauty, where you could enjoy more that just a morning of reaching your fitness goals.
 
Getting into the groove

To get started, choose a duathlon that is aimed at beginners, this way you will avoid the serious athletes and feel more comfortable competing. Another starter&rsquo;s tip is to register in the shorter distance event. Remember, don&rsquo;t run before you can walk. A lot of the more novice duathlons will take place on quiet roads with very little or no traffic, but remember wherever the route takes you, a cycle helmet is compulsory on the cycle leg, so don&rsquo;t forget it at home and risk not being able to participate.

Your Equipment

You don&rsquo;t need to have an expensive racing bike to take part in duathlon. Many first timers dust off old faithful from inside the garage, make sure it is road worthy and away you go. Some events like our EWD duathlons have bike mechanics at the event to help out should any bike problems, such as broken chains or punctures arise. Most duathlons utilise good tarmac roads, so whether you have a racing bike, mountain bike or even shopper, you will be able to compete.
 
Comfortable running trainers and sports bra are a must. You can get free advice from most good running stores on which shoe will be of most comfort and benefit to your running style. Don&rsquo;t get brand new running shoes to wear on the day. It is a good idea to wear in your trainers before the day to avoid a foot full of blisters. Shock Absorber have developed a great range of sports bras that are very popular amongst duathletes and triathletes. If you want a smooth run and don&rsquo;t want to bounce your way over the finish line, I suggest you invest in one.

Once you have entered a few events and believe your equipment is worth updating, there are many additions you can make that will hopefully make your race more comfortable and your times quicker.

Training
 
To start out, you need to achieve at least three training sessions a week. Remember to try and combine cycling and running on some of your sessions. This will allow your legs to become accustom to the transition from run to cycle or cycle to run. If you are not running yet, start with a walk and build yourself up. It is not a good idea to push too hard too soon and risk injury. Although cycling in the gym is still good, it is good preparation to do some cycling outdoors. This will get you used to your bike, saddle and gears.

The Race Day

It will fast approach, so make a checklist in preparation so you don&rsquo;t get left with last minute head - aches on the day of the event. Make sure you have covered the essentials: had your bike serviced if needed, packed your helmet, water bottle, sun cream, warm clothes, towel, directions and event day information. Being a multi discipline sport, duathlon involves a change-over more commonly known as &#039;Transition&#039; between the run and cycle legs. Familiarize yourself with the layout and rules of the transition area, it can be a little confusing if you are starting out. Your training should be enough to get you through the race, so don&rsquo;t panic if it&rsquo;s a wet or hot day. Keep yourself well hydrated and listen to your body. Your reward will be a sense of great achievement and pride.

I hope many of you will take up the challenge and join us in making duathlon a much more popular sport. There are many events around the country that you will find suitable for your ability. Visit www.everywomansduathlon.co.uk to find out if we have a duathlon near you.]]></description></item><item><title><![CDATA[Why you should 'du' a duathlon!]]></title><link><![CDATA[http://www.duathlon247.com/article_5569.html]]></link><description><![CDATA[Duathlon&#039;s World #1, Cat Morrison takes an interesting look at the reasons why, if you haven&#039;t done already, you should take part in a duathlon! Having raced a good few of them, Cat is well placed to speak about the advantages and disadvantages (not that there are many) of racing duathlon. The multi world medallist can&#039;t recommend them highly enough and suggests that it would be good to see a few more triathletes giving this fun but tough multisport event a go!

Cat will be contributing regularly to Duathlon247 bringing us all her latest news plus her views on the sport. She&#039;ll also be talking about any progress (which we will hopefully be seeing) that is being made to improve the profile of triathlon&#039;s sister sport.



D Definitely worth a try. Whether you are a seasoned or novice triathlete, multisporter, runner or biker, or just someone looking for a new challenge, competing in a duathlon should be on your &ldquo;to do&rdquo; list.

For those new to the multi sport world, a duathlon is an excellent introduction. Competitive athletes will find that a little duathlon training does wonders for their overall fitness and triathletes will see improvements in transition skills and their ability to run off the bike. 

Most races will allow mountain bikes (but do check when you enter) so duathlons can be great for new comers and novices. Rake around in the garage or beg, steal or borrow from friends and family! There are also a variety of distances and terrains to suit all tastes. Consider a team event with friends and family.

 
U Undoubtedly the underdog to her big sister triathlon. However, from personal experience, I have to say that on the whole the duathlon scene is a big friendly place. Duathletes seem to be a little more laid back and welcoming than their triathlon counterparts (I can say this as I compete in both events!). The support that I have received over the years from the GB age group team has been fantastic.

A Advantages of duathlon include: watching lots of nice bottoms in lycra. Sorry, seriously &ndash; as I have already mentioned, duathlon is a sport for all &ndash; seasoned athletes and novices alike. If you are thinking about doing a triathlon, a duathlon can give you a taste for the event whilst taking out the swim which can be one of the stressful disciplines for many. 

The cross training aspect (bike and run) can be beneficial to many in preventing or managing injury.

Duathlons are a good way to kick start or finish off your season. When the weather is still a little inclement for donning that wetsuit, a duathlon can satisfy the need to compete. 


Duathlons are a great way to introduce children to multisport. Run-bike-run events can be organised very easily. Most kids run and many have bikes. Bikes can be shared if in short supply and for many a swim can be intimidating so a duathlon is a perfect introduction event.

T Travel the world! If you get really hooked, there are plenty of races all over the place that you can enter &ndash; double them up with your holidays (that should go down well with the kids and spouse) or get competitive and challenge yourself to qualify for the GB team. Just think, in 2010 you could travel as far a field as Edinburgh for the world duathlon championships!

H Hate it because it hurts so much to run twice!

L Love it because you love the hurt that comes with running twice!

Love it or hate it, duathlons are like marmite. Many people won&rsquo;t go near a duathlon. I know many talented triathletes who would make great duathletes but the very thought of having to run TWICE is enough to send them into a jelly-like state. I have to say that it&rsquo;s usually the good swimmers who shy away. Of course, there is always the exception to the rule: take Vanessa Fernandes as a super example.  BUT if running and biking are your strong points then make the most of them by facing up to the duathlon challenge.

O Overdraft. Be warned &ndash; duathlon, like triathlon (as many of you will know) involves toys (bikes, helmets, shoes, sexy lycra&hellip;.). And we all get caught eventually in wanting bigger, better, newer and shinier things as we get more and more involved. Remember that in the long run (no pun intended!)  the best and possibly least expensive investment you can make is in training your heart, lungs and legs.
 
N Next stop? Get out that race calendar and book a spot in an event that tickles your fancy!]]></description></item><item><title><![CDATA[What is: Duathlon]]></title><link><![CDATA[http://www.duathlon247.com/article_1533.html]]></link><description><![CDATA[So, what&#039;s a duathlon? Surely that&#039;s something you do on skis with a rifle?
No, that&#039;s a winter sport called biathlon and they get a bit upset when you
mix them up. They are an official Winter Olympic sport, duathlon (see
the Wikipedia entry) is sort of like triathlon for non-swimmers; you run, then you bike and
then you run again.
Because duathlon isn&#039;t an official sport in the way that triathlon is (and
nobody seems that keen on making the effort to get it into the Olympics either)
it remains a bit of an anomoly in terms of things like official distances and
so on. The ITU, triathlon&#039;s governing body, sort of keeps an eye on it and runs
a World Championship for both elite and age group athletes over a short distance
of 10k, 40k, 5k and a long distance of 10k, 60k, 10k. Athletes looking for a
bigger challenge can tackle the Powerman events, an association of events which
runs a world series based around the original Power(wo)man Zofingen race which
has a 10k first run, 150k bike and 30k second run. Not all the events are this
long but they have to be a minimum of 10k 60k 10k to be part of the long distance
series.
Duathlon events tend to take place in the off-season for triathlon (October through March) but there are several summer series; the ones at the Castle Combe racing circuit being a perennial favourite.
Information resources


International Triathlon Union 
http://www.triathlon.org


International Powerman Association 
http://www.powerman.org


Powerman Zofingen 
http://www.powerman.ch


USA Triathlon 
http://www.usatriathlon.org


European Triathlon Union 
http://www.etu-triathlon.org


British Triathlon
http://www.britishtriathlon.org


triathlon scotland 
http://www.tri-scotland.org


Welsh Triathlon 
http://www.welshtriathlon.com


Irish Triathlon Association 
http://www.triathlonireland.com


duathlon.com
http://duathlon.com

]]></description></item></channel></rss>
