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Anybody do duathlon regularly? There's a series at Castle Coombe that looks like it might be fun (2M run, 10 mile cycle, 2 mile run - think the distances are based on the course rather than any official distance), but I was wondering about the transition - it seems a lot of faff to change to disco slippers then back to trainers, so I was wondering if it's more usual to just fit clips for the event?
We run a duathlon at Castle Combe on Wednesday nights. Finished now for the winter so have you been looking at the DBMax one?
Almost everyone swaps into bike shoes, you should be able to get through transition up there in 30 - 40 sec if your quick and this will be more than made up for by having spd's.
The distance is because the circuit is 3km (you do 5 laps) and the run route goes around the outside which is 3.1/3.2km
Yeah, think that was the one Phil, spotted the series a bit late .. though I'm a little too far away to make it regularly in the evenings. Ta for the input though - I'll have to give it a try at home.
Elastic laces in your running shoes helps.
You don't have to do a quick transition but if you're reasonably competitive it's silly to loose a minute in transition and then try and make it up running/biking.
From bike to run:
Loosen your shoes and then pedal with your feet on top 'til you hit the transition area. Jump off and run in bare feet to rack your bike, take your helmet off then put on your shoes (with elastic laces) and off you go.
From run to bike:
Shoes off. Helmet on. Grab bike with shoes already attached to pedals and held level by elastic bands. Runwith bike to exit transition. Mount bike on the run and pedal with feet on shoes. Elastic bands will snap. Work your feet into shoes and tighten as you ride.
Don't try these in a race for the first time. Do loads of practice first.
Use talc in shoes and possibly vaseline inside the heel to slip on easily. Triathlon cycling shoes have one closure strap for quickness.
Plenty of Youtube vids will show you all this.
I did my first one (London) on Sunday. I did a pretty quick run to bike, just pulled of running shoes and pulled on SPDs (SL). I can't see how having them attached to the bike would have been quicker personally. If the bike is mtb you will probably run better to the end of transition in SPDs than bare feet..
bike to run was slower for the simple reason I did not have a quick way to fasten my laces, but I did take my feet out of the shoes before the transition and did 100m with feet on top of shoes. If Id have had elastic laces (and not been as knackered) then T2 would have been pretty quick too
As Mike said, elastic laces. Also, velcro riding shoes.