Pacing Your Standard Duathlon (10/40/5)

Formulating a realistic pacing strategy will maximise your chances of having a great Standard distance race. Using this process will also make you a more consistent athlete, enjoying success race after race.

For most people it's a 2 to 3 hour race, and your pacing strategy needs to reflect that. Don't think of it as three separate races - it's actually one continuous event. 

Run 1

Given that a Standard Duathlon is a two or three hour race, your pacing for the first run leg should be viewed differently from a standalone 10 km run race. Imagine you’re doing a standalone half-marathon, rather than a 10 km, and you’ll be nearer the mark in terms of pacing. Being conservative on the run will then allow you to establish your target effort on the bike early and maintain throughout. Furthermore, if you feel strong you can capitalise on the 2nd run leg.

Threshold Heart Rate (THR)

Pace

Rate of Perceived Exertion (where 10 is the hardest)

Using all three of the methods above (HR, pace and RPE) is best as none of them are completely reliable in isolation. There are many variables that can affect them such as wind direction, gradient and cardiac drift (an increase in heart rate due to heat stress). 

Bike

Getting the bike section right is key to a successful race. Sensible pacing will also help you run faster off the bike. Here are three common mistakes to avoid:

1. Attempting to ride at a constant power output that is slightly too high.
2. Riding in bursts, ranging from easy to hard - without realising.
3. Riding too hard on the hills, often due to inappropriate gearing.

Use the pacing guidelines below and be realistic with your goals.

Power Output

Threshold Heart Rate (THR)

Rate of Perceived Exertion (where 10 is the hardest)

Smart pacing throughout the bike leg will reap you rewards on the 2nd run. Maintain your energy levels by paying attention to your nutrition.