Pace Your Sprint Duathlon
Learn how to structure your race pace strategy to optimise your potential in your Sprint Duathlon.
The beauty of a sprint distance duathlon is that you can make mistakes in your pace-judgement and still get away with it (to a degree). However, putting some forethought into how you approach the 1st run, bike and 2nd run will improve your results and give you a better race experience. It will also make you a more consistently successful athlete, race after race.
For most people, a sprint distance duathlon will last between 1-2 hours. Therefore, you need to pace yourself for a continuous race of that duration, not as three separate short races.
Run 1
Pacing for the first duathlon run will depend on your ability and race goals. If you pace the 1st run well, you will optimise your potential while still leaving enough energy for a fast bike and the most challenging leg of your race, the 2nd run.
Like triathletes, duathletes tend to start very fast start when racing. You will need to remember that running is much harder on the muscles than swimming. If you run too hard in the first run, you’ll find the beginning of the bike tough and the second run will be extremely hard. So keep in mind not to go too fast during the first run and pace the race as a whole.
Threshold Heart Rate (THR)
|
Sprint Duathlon Target |
% Run THR |
| 1 to 1:15 hours | 100 to 102% |
| 1:15 to 1:30 hours | 98 to 99% |
| 1:30 plus hours | 95 to 97% |
Pace
|
Sprint Target |
% Threshold Run Pace |
| 1 to 1:15 hours | 100 to 102% |
| 1:15 to 1:30 hours | 98 to 100% |
| 1:30 plus hours | 95 to 98% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Sprint Target |
RPE | Zone |
| 1 to 1:15 hours | 9 out of 10 | Low Z5 |
| 1:15 to 1:30 hours | 8 out of 10 | High Z4 |
| 1:30 plus hours | 7 out of 10 | Low Z4 |
Using all three of the methods above (HR, pace and RPE) is best as none of them are entirely reliable in isolation. Many variables can affect them, such as wind direction, gradient and cardiac drift (an increase in heart rate due to heat stress).
Bike
Pacing the bike section right will help you ride fast AND run faster off the bike. Pace judgement is vital; here are three common mistakes to avoid:
- Riding at a constant effort that is slightly too high or too low.
- Riding in bursts, ranging from easy to hard - without realising.
- Riding too hard on the hills, due to inappropriate gearing.
Use the pacing guidelines below and be realistic with your goals.
Power Output
|
Sprint Target |
% Functional Threshold Power |
| 1 to 1:15 hours | 99 to 102% |
| 1:15 to 1:30 hours | 96 to 99% |
| 1:30 plus hours | 93 to 96% |
Threshold Heart Rate (THR)
|
Sprint Target |
% Bike THR |
| 1 to 1:15 hours | 103 to 105% |
| 1:15 to 1:30 hours | 99 to 102% |
| 1:30 plus hours | 95 to 98% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Sprint Target |
RPE | Zone |
| 1 to 1:15 hours | 8 out of 10 | High Z4 |
| 1:15 to 1:30 hours | 7/8 out of 10 | Mid Z4 |
| 1:30 plus hours | 7 out of 10 | Low Z4 |
Smart pacing throughout the bike leg will reap you rewards on the run. Keep enough in reserve for a great run (but not too much!).
Run 2
The final run can be short; however, this is the toughest leg of your race. Your training plan will prepare you for running fast off the bike, and now you need to hold your effort all the way through to the finish line. Don't panic as you come out of T2 and settle into your fastest sustainable pace as soon as you can. Pace it right, and you will be able to push all the way to the finish.
Threshold Heart Rate (THR)
|
Sprint Duathlon Target |
% Run THR |
| 1 to 1:15 hours | 100 to 102% |
| 1:15 to 1:30 hours | 97 to 99% |
| 1:30 plus hours | 95 to 97% |
Pace
|
Sprint Target |
% Threshold Run Pace |
| 1 to 1:15 hours | 100 to 102% |
| 1:15 to 1:30 hours | 98 to 100% |
| 1:30 plus hours | 95 to 98% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Sprint Target |
RPE | Zone |
| 1 to 1:15 hours | 9 out of 10 | Low Z5 |
| 1:15 to 1:30 hours | 8 out of 10 | High Z4 |
| 1:30 plus hours | 7 out of 10 | Low Z4 |
Final Notes
Ensure your base your Sprint Duathlon pacing strategy on real results from fitness tests done in the last 8 weeks. DO NOT GUESS!!!
Fitness Tests To Determine Your Thresholds
Your race success will be determined by how well you paced yourself throughout the whole race. If you ride too fast, you will struggle to hold your pace on the run. Check our article for more on Race Nutrition.
Click here for more Training Tips for your Sprint Distance Duathlon.
Good Luck for your Sprint Duathlon!
Copyright MyProCoach™ Ltd © May 2018. All rights reserved.
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