credit: LifeCycle campaign ad
Nearly two years ago, I purchased a roadbike from a good friend who had the bicycle fever. He bought bikes on a whim and simply enjoyed working on them, fixing them up and selling them at lower costs to his friends so that he’d have more riding buddies. His enthusiasm for it was infectious and soon we were taking 30 mile rides on our free Saturdays. Since then, I’ve gone through phases of like and hate with it. Some seasons, I commuted to work on my roadbike; other seasons I stowed it away while running, but always in the back of my mind, I wanted to do one or two big races with it, not because I think I’m fast (that is one thing I know I’m not), but because I want the satisfaction of working toward a big accomplishment.
Maybe someday I’ll be able to ride a Century, a 100-mile bike race that happens in less than a day, but for now I’m giving a duathlon a shot.
The Iron Pig Festival’s duathlon race begins with a 3 mile run, plateaus with a 19 mile bike race and finishes with a final 3 mile run. Anyone of these three sections is a pretty mild feat. I often run 3 miles after work or bike 20 miles during a lunch break. Put the three together, though? You’ve got yourself a challenge.
As for training, I’ve tried to follow a style similar to my handful of half-marathon experiences, which gradually increases your distance over time, but can be equated to a basic structure of 3 runs of about 3 or 4 miles each and 1 that is 6+ miles per week. My equivalent cycling training goes something like this: 3 rides of 8-10 miles each and 1 rid that is 25-30 miles per week. I realize this is just one way to do things (and possibly the wrong way,) so I’ve started to catch up on my reading as the race draws near. Here are some of the things I’ve found that surprised me the most.
credit: flickr user Dr Burtoni
1. Ditch the undies
I was taken off-guard to learn that underwear is sworn against in these competitions. According to Active.com, it’s completely unnecessary and just a pain because chafing is a thing. Before I started training, I’d not run into this problem. Once I got back into the longer rides, I saw their point.
2. The nuances of hill-training
This was hilarious for me to realize after reading this, but I’m actually doing something right! Often, I shift down in gears while going up hills and just remain seated, sticking it out and giving my muscles a run for the money. Active.com suggests a workout that involves going up a steady hill that’s a few miles long at least four times.
On your first ascent: use a hard gear, take it slow, stay seated.
On your second ascent: use an easier gear, take it faster & do the entirety of it standing
On your third ascent: ride seated in an easy gear and make steady, consistent strokes
On your last ascent, alternate between riding while seated and riding while standing.
3. Coconut water is unicorn tears
Food is a huge element in any fitness training.
My typical menu is largely uncreative (I’m afraid I’m not a foodie and really only branch out when I host dinner parties), but it gets the job done. I also don’t subscribe to the various trendy diets out there. Instead, I’m mindful of portions and have a routine that fits a bunch of good stuff in.
I tend to start my day with a hearty breakfast: whether that’s bagels and coffee, fruit, yogurt and juice, a smoothie or something fattier, like pancakes or French toast. Lunch is more often than not fruit and snacks or a bowl of soup/half sandwich. Evening meals are light- usually a salad and rice with a couple of fresh-cut vegetables. By the end of the day, I tend to hit most of the items on this list.
That said, my crutches for extra energy when it comes to workouts are usually protein shakes or gatorade. Yeah, I know it’s not the healthiest, but it could be worse. I’m relying on soda less and less and cutting out the less healthy snacks. But the internetz is all abuzz with talk of coconut water. It has all the good elements of a protein shake or gatorade, without any of the harmful stuff. Amazing!
For more magical foods, see this article.
4. Seating and position makes a world of difference
I’m quickly learning how limited my cycling vocabulary is. Reading all these articles, I can’t begin to understand them because a number of terms stops me in my tracks.
A maximized aero-position is less complicated than it sounds. I first began using it a long time ago, but had no idea what it was called and quite frankly, didn’t know enough to use it to my best advantage. As this video explains, you simply want to make sure all of the energy you’re expending goes to good use.
- Sit in a way that works your glutes, not your quads.
- “Fold” your body at the navel, anchoring yourself from your bum, not your feet.
- Keep your back straight and your head down.
- Rest your arms in a way that keeps your elbows at a 90o angle.
Another quick thing you can do to make cycling more comfortable is to make sure that your bike is fitted for your height. In roadbike terms, that means having the handlebars 1-4″ below your seat, allowing you to rest your upper body while focusing the load of work on your legs.
perfecting my duathlon (tough) face