Entries are open for the September 15 event
Runners, cyclists and triathletes looking for a challenge can do so in style as entries for this year’s London Duathlon in Richmond Park are now open.
The run-bike-run events offers athletes of all abilities the chance to race through the stunning surroundings while on closed roads.
This year’s race will take place on Sunday September 15, with five different challenges to suit abilities of all levels from beginner to experienced athlete.
Super Sprint is ideal for beginners who wish to race with other multisport novices and set themselves a new personal record. Broken down into a 5k run, 11k cycle and 5k run to finish.
At the other end of the scale, the Ultra challenge starts with a 20k run, 77k cycle and closes with a 10k run, and tests the racers’ ability to climb.
A Classic Relay is also included, a three person challenge where each athlete takes on one discipline.
Athletes can also take on an extra challenge by raising funds for London Duathlon’s charity partner Macmillan Cancer Support.
Every Team Macmillan member will receive a duathlon specific training guide and fundraising pack, Macmillan t-shirt, a Macmillan tri-belt, refreshments and a 15% discount voucher for Cycle Surgery.
Race partner RG Active will be helping competitors get race ready with ability-specific training programmes and event-specific training sessions, taking place in Richmond Park, as well as other venues across London.
Following the race, every finisher can visit Crewroom, London Duathlon’s Official Sportswear Partner, for their kit needs.
Dermott Hayes from RG Active, has given us his top tips to overcome first time nerves:
Do your homework – ensure you spend some time researching the event. Look at the transport and parking for race day, building in plenty of time to get the race and not be rushing at the last minute. Try to speak to athletes that have completed the race previously and get their feedback
Get the basics – the basic equipment is essential. You will need a bike, a bike helmet, a pair of running shoes and some sports clothing to take part in. Spend some time making sure that your equipment is in good working order and get your bike serviced to prevent any unwanted mechanical issues. If your running shoes are more than one year old and you have used them regularly – it is time for a new pair. Good working equipment can often prevent injuries
Build using BRICK’s – What is a BRICK session? Basically a training session where you complete both running and cycling elements at least once back-to-back to give you that real race simulation session. A BRICK session can take any form, it could be a very long bike followed by a short run, or short bike followed by a long run, it could be a run/bike/run session, or even a multiple BRICK where you swap sports up to five or six times. There is no right and wrong
Train Transitions – the transition phase between cycling and running is the area that causes most anxiety for beginners. To help with this, spend time thinking through what ‘your’ method will be for transition – think about bike set up, the need to change footwear (if you wish) and how to lay this out for a smooth change over. Practice this time and time again
Get outdoors – Your race is outside, on roads and will most likely include hills, therefore it is important to train in this environment on a regular basis. Cycling outdoors is very different to training on an indoor bike; the hills, the road surface, the wind and the heat can all play a big part in how you ride your bike, it also means you are training on the same equipment that you will be racing on. Indoor training is helpful, and on certain training sessions where you really want to control the environment it is more advantageous, but nothing beats being outdoors
Be an early bird – on the race day it is important to get to the event early, this gives you an opportunity to register, set up your transition area and watch how the race operates without the stress of feeling rushed
To enter, visit http://www.londonduathlon.com
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