Duathlon Pacing
Learn how to structure your race pace strategy to optimise your potential in your Long Distance Duathlon.
A Long Distance Duathlon can take anything from four to eight hours. So let’s say, for example, it takes you six hours. That’s a LONG time to be running and riding, and you’ll need a pacing strategy that reflects that. Don't think of it as three separate races - it's actually one continuous event.
Run 1
Given the length of your race, your pacing for the first run leg should be viewed differently from a standalone 20 km run race. Your pacing should be closer to what you could do in a stand-alone marathon. Being conservative will allow you to establish your target intensity on the bike early and maintain throughout the bike leg. Furthermore, if you do feel strong (you may not!), you can capitalize on the 2nd run leg.
Threshold Heart Rate (THR)
|
Race Target Time |
% Run THR |
| 4 to 5 hours | 90 to 93% |
| 5 to 6:30 hours | 89 to 91% |
| 6:30 plus hours | 87 to 89% |
Pace
|
Race Target Time |
% Threshold Run Pace |
| 4 to 5 hours | 91 to 93% |
| 5 to 6:30 hours | 88 to 90% |
| 6:30 plus hours | 85 to 87% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Race Target Time |
RPE | Zone |
| 4 to 5 hours | 5/6 out of 10 | Low to Mid Z3 |
| 5 to 6:30 hours | 4/5 out of 10 | High Z2 to Low Z3 |
| 6:30 plus hours | 3/4 out of 10 | Mid to High Z2 |
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
The bike section is where pace judgement is most vital. Riding too hard will make your 2nd run much tougher than it should be (it will already be tough enough!). Try to avoid these 3 common mistakes.
- Attempting to ride at a constant power output that is slightly too high.
- Riding in bursts, ranging from easy to hard - without realising.
- Riding too hard on the hills without realising, due to inappropriate gearing.
It is important to not base your pace-strategy on the bike split that you would 'ideally like to do'. Use the pacing guidelines below and be realistic with your goals.
Power Output
|
Race Target Time |
% Functional Threshold Power |
| 4 to 5 hours | 81 to 83% |
| 5 to 6:30 hours | 79 to 81% |
| 6:30 plus hours | 76 to 79% |
Threshold Heart Rate (THR)
|
Race Target Time |
% Bike THR |
| 4 to 5 hours | 90 to 94% |
| 5 to 6:30 hours | 87 to 90% |
| 6:30 plus hours | 84 to 87% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Race Target Time |
RPE | Zone |
| 4 to 5 hours | 6 out of 10 | Mid/High Z3 |
| 5 to 6:30 hours | 5 out of 10 | Mid/Low Z3 |
| 6:30 plus hours | 4/ out of 10 | Low Z3 |
Riding at the right intensity takes discipline and courage, especially when other people are overtaking you. But it really works. Get it right and later in the bike and then on the run, you'll be passing those who passed you. You'll also find that you can better digest your nutrition, helping you maintain your energy levels going into the final run. You will run faster as a result of pacing yourself properly on the bike, and you'll feel fresher and more energised.
Run 2
The final run may be the shortest, however, this is undoubtedly 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. As good as you may feel in the first 5k of the last run, don't forget to take in fluids and calories, especially if it is hot. You can go from feeling great to feeling awful in a matter of minutes. Pace it right, and you will be able to push to the finish.
Threshold Heart Rate (THR)
|
Race Target Time |
% Run THR |
| 4 to 5 hours | 87 to 89% |
| 5 to 6:30 hours | 85 to 87% |
| 6:30 plus hours | 83 to 85% |
Pace
|
Race Target Time |
% Threshold Run Pace |
| 4 to 5 hours | 88 to 90% |
| 5 to 6:30 hours | 85 to 88% |
| 6:30 plus hours | 82 to 85% |
Rate of Perceived Exertion (where 10 is the hardest)
|
Race Target Time |
RPE | Zone |
| 4 to 5 hours | 4/5 out of 10 | High Z2 |
| 5 to 6:30 hours | 3/4 out of 10 | Mid Z2 |
| 6:30 plus hours | 2/3 out of 10 | Low Z2 |
Final Notes
Ensure you base your Long Distance 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 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 Long Distance Duathlon.
Good Luck for your Long Distance Duathlon!
Copyright MyProCoach™ Ltd © May 2018. All rights reserved.
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