Gear West Duathlon Clinic

Yesterday, Saturday morning, Kevin O'Connor (2009 USAT Amateur Duathlete of the Year, http://www.gearwestbike.com/) and Jason Digman (Multisport Coach, http://www.digittri.com/) put on a clinic about Duathlon racing and training at Gear West Bike and Triathlon. Jason discussed some of the history of duathlon and its significance in multisport history. It was interesting to hear that in the early 90s/late 80s Coors Light sponsered a duathlon series with some pretty good prize money. The clinic consisted of a general discussion of duathlon specific racing and training, with some specific examples referenced. Kevin discussed a few key workouts that he uses.
The key workout he presented, at least the one I took away from the clinic, starts with a 10 minute warm-up on the bike with some pick-ups. After the bike warm-up an immediate transition to running shoes and run approximately 1 mile at 90% effort. Do this run in a loop so you end up back at the bike. Immediately get back on the bike with 10x30 seconds on as hard as you can and 30 seconds easy after each hard. As soon as you finish the last 30 seconds hard, get off the bike and run 1 mile at 5K race pace. Repeat the bike/run interval two more times.
I didn't take notes when I was at the clinic, but they did handout some slides and here are some points from the slides.......

Specific Performance Topics:

• Run and cycling fitness individually are huge
• Racing duathlons is quite helpful - if you want to race well, race often
• Repeat bricks
• Run to bike and bike to run sessions

General Pacing Guidlines:

• You have a set amount of fitness on a given day, use it wisely
• Successful racing is not connected to indiretct outcomes, i.e. where you finish in the field, it is about taking care of what you can control and doing it with excellence
• Realism is critical

Go Fast, the whole race, not just the first run:

• What makes a good run split breakdown? (one take away from this was people go out to fast, make a plan to pace yourself and stick with it)
• Starting the bike, how hard is too hard?
• The 2nd run, ugh! It hurts but that doesn't mean you are not going fast.
• Duathlon transistions, keep it simple.

I think that Kevin and Jason did a great job with the clinic. It was both humorous and informative, which is what all presentations should aspire to. I have had a tendency in the past to run the first run at my "normal" 5K pace, which is not the best way to start your duathlon. Better to back off a little and save some for the bike and the last run. With my stress fracture, going out too hard this year will not be an isssue, but this gives me something to think about in the future when I have healed.
Steve Stenzel was at the clinic also and it looks like he was taking notes. At some point he may have something to add on his blog (www.iwannagetphysical.blogspot.com) that might be more detailed than what I have put out here.