Duathlon Post-Race Analysis

Why Post-Race Analysis Matters for Duathlon

Looking at finish time and splits alone doesn’t always show the full story — especially because conditions, course layout, transitions, and race context influence performance. A good post-race review helps you:

• Understand what genuinely worked (or didn’t)

• Use objective data (fitness metrics, effort, pacing) rather than just memory or emotion

• Learn useful lessons for future training and race planning

What to Review First — Results and Context

• Record your total finish time and split times (run-leg 1, bike, run-leg 2, transitions).

• Note race-day conditions: weather, terrain, course profile, any interruptions, nutrition, sleep, etc.

• Compare your race result with recent training data and fitness benchmarks — not just your personal bests from prior races.

This gives context and helps avoid misjudging performance (e.g. bad splits don’t always mean you’re under-trained — maybe the conditions or course were tough).

Analyse Each Leg — Part by Part

Break the race down into each component to see where strengths or weaknesses appeared:

Run 1

• Check if your opening pace was too fast (caused by adrenaline, crowd, start).

• Compare perceived effort vs. actual pace: did you start conservatively or over-push early?

• Evaluate how smoothly you transitioned into the bike (fatigue, breathing, pacing).

Bike Leg

• Review your pacing: did you ride even, or did you surge early/over-do it on climbs/hills?

• Compare power/heart-rate (if recorded) against your usual training benchmarks. This helps you see if you rode within sustainable limits or overstretched.

• Reflect on nutrition, hydration, and focus: did you stay alert and controlled?

Run 2 (After Bike)

• Compare your pace and effort against Run 1: a big slow-down suggests fatigue, poor pacing or weak recovery from the bike.

• Assess mental toughness and form: early run fatigue may indicate you ran the bike too hard or under-fuelled.

• Use split-by-split (or kilometre-by-kilometre) analysis if possible — this reveals whether you faded gradually or hit a “wall.”

Transitions

• Review transition times and efficiency. Long or sloppy transitions add time and momentum-loss; they’re often overlooked but matter in duathlon.

• Think about what you did well (quick change-over, smooth mounting/remounting, good nutrition timing) and where you slowed down.

Compare to Training Data, Not Just Other Races

• Use recent threshold data (pace, heart rate, power) or training sessions as your “true baseline.”

• Compare race effort and data with training — this helps you judge whether your race pace was realistic or too aggressive.

• Don’t over-value finish time alone: changes in course, conditions, competition, or race-day factors can distort results.

Extract Key Lessons — What Worked, What Needs Improvement

After you’ve reviewed all race segments, summarise:

What to keep doing:

• Strong pacing in a discipline

• Smart nutrition/hydration on race day

• Efficient transitions

• Good mental focus and execution

What to improve:

• Adjust pacing (especially on bike or second run)

• Manage energy and recovery during transitions

• Better training balance — maybe focus more on brick sessions, bike-to-run adaptation, or endurance under fatigue

• Race-day strategy — maybe more conservative start or better fueling/hydration plan

Writing this down helps plan your next training block or next race more smartly.

Simple Post-Race Analysis Checklist

Use this each time you finish a duathlon:

• Record overall time + splits (run1 / bike / run2 / transitions)

• Note race-day conditions (weather, course, sleep, nutrition, etc.)

• Compare split performance with recent training benchmarks (pace, heart rate, power)

• Break down each leg (run–bike–run) and evaluate pacing, effort, consistency

• Review transition times and execution

• List what worked well, what didn’t, and adjustments for next time