Is a sprint duathlon in 5wks time a realistic goal?

I've just completed the C25K program and am doing my first 5k on Wed... I've done the course already and I'm hoping to complete in under 32min...

Last week I bought myself a road bike. I haven't really cycled for a long time (almost 15 years) but before that I cycled ALL the time. I took the bike out for my first spin the other night and did 17k in under 50min's.
I know I wouldn't be breaking any records or winning any medals, but would it be a realistic goal to enter a 5k/20k/2.5k duathlon in 5 weeks time?


Also if anyone thinks I could actually complete it, could ye point me in the direction of a training schedule. Any online ones I found seen to be for 12 weeks...

Ta

First off, I can give you no advice because I have never done a duathlon, however, going by what you have just said, I say go for it, you would manage that no problem!

I don't think you need any training advice to be honest, you seem to know exactly what you are doing.

Go for it and all the best, I bet you will surprise yourself with your times and results xxx

Just one thing confuses me though, duathlon = two events, ie run and cycle I gather? 5k run and 20k cycle - what's the 2.5k?

Hello,

It is an obtainable goal; however, it may not be healthy to enter a duathlon. I have experience in triathlon, and duathlon (run/swim and run/bike). The reason the programs are lengthy is because it takes a while to train your body to getting used to the different motions required. For instance, when was the last time you biked 20k then ran 5K? The first time I did it, my legs felt like jelly.

I'm not discouraging you from doing the race. What has always amazed me is the various fitness levels I see at these races. It is not exclusive to top athletes or fitness toppers. It is a realistic goal; just personally, I would train a little more first.

If you can already run a 5K, you are way ahead of the game when it comes to starting. I would look up a training course for beginners and use it as a guide. I've found that on some of the free schedules, I'm beyond what they are wanting me to build up to. I find a spot on the trainer I feel I can do without having to work hard. (some of the beginners have you start walking for 3 min....you obviously can do this so skip to a week you feel you can do).

Also, go to your gym and try running on a treadmill for 5K and then transition to a bike...you will find out if you are able to run this race.

Personally, based on passed experience, I think it is rather harmful to jump into a race you have not trained for. I have many old race buddies who are starting to have knee and back problems...and they trained daily. These kind of races are designed to stress your body, 12 weeks of training is the minimum in my opinion, 18 weeks would be more preferable.

I'm not trying to discourage you; just would hate to see you injure yourself and lose the progress you have made so far!

Remember to get your bike fitted!

Look up "Cool Runnings" they a few good programs. Also,beginnertriathlete.com has some great free programs.

Have fun!

E

You can definitely do a dualathalon! Don't worry about time and just have fun with it! Spend some extra time on the bike to get you butt back in shape for sitting on the seat.

Make sure you incorporate "brick" workouts (at least that's what they are called in the tri world). Bike then immediately change shoes and go for a run. It gives you a chance to practice transitions as well experience what it feels like to go from riding to running. The first time I did a brick it was WEIRD and my legs felt super slow and sluggish, took about half a mile to not feel like jelly. It get's easier!

You can do it!!

I did my first duathlon about a month after getting back on my bike. I had not biked consistently since I was a teenager.... and this was at age 39. (I was already a pretty seasoned runner though). I was slow, but I finished and felt like a rock star! I'm planning to do it for the 3rd time this May. I say go for it!

I've decided to train for it and see how I go.... I managed a time of 27:38 in the 5K last week so that gave me a boost! I did a couple of bike rides last week and did a brick session on Saturday where I managed 1.8k/17k and 1.7k with splits of 10/46/10, but this was done on a nice flat course with little or no wind!

I reckon I will be able to complete it ok if the weather is nice, but I may not have the same confidence on a wet and windy Irish summers day! I know someone has to come last, I just don't want it to be me

One thing I'm a little concerned with is cycling in a group as I haven't done this before... I'd be worried about crashing.... Don't know what I can do about that only get over my fear...

And thanks for the tip Elijahgo1, I was fitted for the bike in the shop where I bought it and I have to say I love it! I'll be bringing it in for the 6week tune up a few days before the race!

I'll come back and let ye know how I get on

Thanks for the update! All the best with the rest of the training... and congrats on the 27:38 5k!

Look forward to hearing how the race goes.

I can't stress enough the importance of getting your bike fitted! Don't forget!

+1

On a bit of a technical matter, when you get your bike fitted talk to them about suitable cleats & pedals. If you haven't been riding a lot you probably want a cleat / pedal combination (assuming you'll be using cycling shoes) that allows for a bit more side to side movement (float). My bike fitter had me switch from the shimano (almost no float) to a Look Keo (red cleat) with 9.5 degrees - small change that made a world of difference.

You haven't a lot of time to train but make sure you get some bricks (running after a bike ride).

Pace yourself on the runs and the bike ride - it's easy to get caught up in the excitement and blow your brains out going out too fast.

Set your goal for finishing with a smile on your face. Have fun!

Yay! That's *fantastic*! Congrats!!! And you were originally wondering if you could do it... not only did you do it... you aced it!