How to Prepare Yourself for Duathlon?

Triathlons are a grueling test of fitness that involve three events, so it's a common misconception that a duathlon of only two events is easier. While the duathlon doesn't include swimming and is therefore an ideal choice for an athlete who isn't a strong swimmer, it can still be a grueling race that tests the body and mind. If you're training for a duathlon, knowing what to expect can help you plan your training program and gear up for a grueling yet rewarding experience.
Events and Lengths
Duathlons are typically comprised of two events: running and cycling. The actual length of each event depends heavily on the duathlon organizers, the race route and the type of competition participants. Some duathlons are shorter and better for beginners, while others are longer and clearly meant for more experienced athletes. Common lengths include a 2-mile runs and 10-mile ride, two 5K runs matched with a 30K ride, and for the Powerman course, two 10K runs and a 60K ride. Check with competition organizers for the route and events included in the duathlon.
Course
A regular duathlon sandwiches the longer bike ride between two shorter runs. This allows your body time to recoup after one run before going into the next. Still, simply because you're only competing in two events doesn't make a duathlon easier than a triathlon. You'll still be exerting your body as you attempt to finish three portions of one long race.
Training
You'll need to begin at least six weeks ahead of time to properly train for a duathlon. This gives enough time for you to work on conditioning your body for the tough duathlon course. A common training and competition method is to slow your first run to give you enough energy to finish your ride and the last run. Working on your pacing and stamina can serve you well on race day. Without the swimming component, you can focus on a comfortable running pace and training to ride the course.
Fitness Levels
The length and scope of the duathlon is decided on by race organizers, so you can find a duathlon that caters to your level of fitness. It may be tempting to choose a more difficult course, but start your duathlon career with shorter, more manageable races. This allows you to test your fitness level and assess whether you're ready for a longer race or more challenging course. Local bike shops and specialty stores often have information about the latest races, their courses and their lengths so you can choose one that's right for you. Never attempt a race that is beyond your fitness level, particularly if you have a health condition. In that case, consult your doctor about a race that's best for you.