Duathlon Fitness Training

Duathlon Description

The duathlon is usually made up of two distinct activities­running and cycling. This combination of demanding activities makes the duathlon extremely challenging. The duathlon requires superior cardiorespiratory conditioning and muscular endurance. One must maximize performance in both areas to become competitive. Potential participants should be prepared to spend hours every week building up both muscular and cardiorespiratory endurance in order to simply compete in this event.

Duathlon Warnings

• Asthmatics and other bronchial/pulmonary disorder sufferers should seek a doctor's clearance before participating.
• Chronic foot, knee, ankle, hip, pelvis or lower back problems may be aggravated by both portions of the duathlon. Sufferers should consult a physician before participating.

Duathlon Risks

• Stress on the joints, especially knees and ankles, and on ligaments and tendons, especially in the lower body, from both portions
• Shin splints, fractures of the toes, tibia (leg) and pelvic bones
• Muscle strains of calf, quadriceps, hamstring
• Ulnar nerve compression from tightly gripped hands on bicycle handles being jarred from terrain
• Fall/impact injuries: dislocated shoulders, head injuries, broken bones, broken teeth
• Buttocks pain, numbness, or chafing (saddle sores) from cycling
• Outdoor hazards: poor weather, slippery roads, rough terrain
• Traffic hazards during training

Duathlon Sport-specific applications

• Competition on national and international levels

Duathlon Equipment required

• Bicycle
• Footwear: usually separate for cycling and running portions
• Safety devices: helmets, goggles or sunglasses, reflectors, gloves
• Clothing: should be lightweight yet still provide protection from weather; choose bright colors so motorists, pedestrians and other cyclists may spot you more easily

Duathlon Reference sources, organizations and publications

• Distance running/jogging
• Cycling/stationary cycling Where to go for more information
• Triathlon Federation USA: 3595 East Fountain Blvd., Suite F­1, Colorado Springs, CO 80910, (719) 597­9090
• Triathlete Magazine: 1415 Third St., Suite 303, Santa Monica, CA 90401, (800) 441­1666
• Triathlon Today Magazine: PO Box 1587, Ann Arbor, MI 48106, (800) 346­5902

Mode

Cardiorespiratory: Aerobic/Interval

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 2
• Muscular Strength 3
• Muscular Endurance 5
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 4
• Flexibility 3
• Muscular Strength 3
• Muscular Endurance 4
• Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, hamstrings, calves, gluteals and hip flexors Assistance muscles: lower back, obliques, hip adductors, shoulders, serratus anterior, forearms, biceps and triceps

Energy expenditure

Approximately 0.1 Calories per minute per pound of body weight