What should you wear to race a duathlon?
Thinking about trying a duathlon this off-season? Then here's all you need to know about what to wear
Duathlon is the off-season sport of choice for triathletes. With water temperatures becoming too cold, the swim is dropped so you will usually complete a run, followed by a cycle, and then another run. But what should you wear to combat racing in the off-season climate?
Well, the good news is you need less kit for a duathlon. Losing the swim means no wetsuit, cap or goggles. There’s no need to leave flip-flops somewhere for collection later and you don’t need to plan for being wet and having soggy kit to stash.
On the flipside though, the weather and air temperatures are obviously lower which can mean you need to plan more for being chilly, and for potentially wet and slippery conditions. So, what to wear?
First of all, you need to take into account the race’s weather conditions and you need for aerodynamics (if the course permits). After all, you still want to be competitive and that means thinking about being as streamlined as possible.
Start with a tri-suit
The body creates 80% of your drag, so wearing a tri-suit is always going to be the best option – even though you’re only racing two disciplines in a duathlon. By combining good position and clothing you could save up to 30-40 watts, which could equate to 1.5-2 mins over a 40km course.
When it comes to suits it’s a good shout to opt for a sleeved version. The shoulders are a very sensitive area so by wearing an aero suit you’ll cut drag. A sleeved suit arguably looks better and gives a little more warmth too – add arm warmers and calf sleeves designed for racing if you want to cover more skin yet still keep aero.
You’re going to save around 15-20 watts with an aero suit compared to shorts and a jersey. Some of the more top-end brands have a tri-suit with different panels that are designed to reduce drag but also allow you to move more freely.
Wearing a tri-suit will also mean you are wearing shorts with a chammy suitable for running – whereas if you opt for cycling shorts, you’ll feel like you’re running with a nappy on! Some duathlons opt for running shorts and a run top, which can work fine but will lack comfort on the bike.
Of course there is an element of distance coming into play as well. If the race has a shorter bike, then you’ll get away with a tri-suit with a smaller chammy. Or if new to duathlon and racing a shorter distance, there’s no reason you can’t just wear shorts and a t-shirt. Save the upgrades for once you’ve got a feel for racing and know exactly what you want.
Consider the weather conditions
When it comes to the weather, always make sure you layer up well – and think about how you’ll feel once you get into the race. Will you be hot running, but then cooler on the bike once wind chill affects you?
There is an element of speed versus practicality here. Keeping your base layers under your suit rather than over them will make sure you keep the aerodynamics of the tri-suit, but it’s worth investing in a good once that will wick sweat and also respond to changes in body temperature.
Come the really harsh race day weather though and you may want to think more practically, unless you’re really looking for a winning time.
Come strong winds or heavy rain and you may want a bit more ‘armour’. Opting for a lightweight waterproof cycling jacket which can be added at any point in the race should you need it would be a good idea. Just remember to have your race number on a number belt so you can still wear it over the top.
Other accessories that may be useful would be similar to a triathlon. Elastic laces will help you to quickly remove and put on your run shoes. For the run, maybe add a cap or visor and triathlon sunglasses suitable for both running and cycling if you’ll face strong light – or choose a light tint if it won’t be sunny but you prefer to cycle with eyewear on for protection.
Finally, know your own body. If you know your hands get cold, then investigate lightweight gloves suitable for wearing throughout the race. Likewise if you struggle with cold feet, choose a good pair of socks that are comfortable for running but which don’t hold water if it rains.
Conclusion
Like any race kit choices, what you go for is very personal. Basing it around a good tri-suit will pay dividends though and from there, think about adding light layers suitable for the distance of race and weather conditions you’ll experience on the day.
Balancing speed with comfort is always worth thinking about. It’s no good getting a PB if you’re cold and wet and miserable, but equally you don’t want to be hot and bothered and weighed down by apparel that isn’t suited to race day!
To help prepare you for your triathlon, why not check out our free 4-week duathlon training plan here or if you have more time, our free 8-week duathlon training plan.
Helen Webster
Editor, 220 Triathlon With contributions from
