Sepang Duathlon 2018 is coming up on 5th August in Sunsuria City.
This fantastic duathlon event will be a great opportunity for many who are new or seasoned to duathlons and promises to be an experience you will not forget. Running and cycling at the world-class satellite township allows you to taste a duathlon event like no other.
Here are 5 tips you need to know in preparation for Sepang Duathlon 2018.
In a duathlon event, it is always a need to take into account the weather conditions and aerodynamics. The body is 80% of your drag, so wearing a tri-suit is always to be the most ideal option, despite you are not going to swim.
However, if you do not have a tri-suit, it is passable to wear fitted jerseys and cycling shorts. When it comes to the weather, always make sure you layer up well. But make sure you keep the base layers under your suit rather than over them. A good quality wicking base layer will come in handy.
When your clothing is ready, a pair of lightweight and waterproof gloves comes equally vital for the whole race. In overall, your duathlon clothing should not cause any negative impact on your performance.
2. Proper Warm Up
Typically, a proper warm-up should be done before your race. A light warm-up works both running and riding on a bike. 10 to 20 minutes of light pace is adequate for an event of this length. 30 to 45 minutes prior to the race, it is also important to stretch the muscles.
The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation. This will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.
If this is your first duathlon event, it is always recommended to not go too hard. You are better to finish knowing you could have done better than having gone too hard with a terrible finish. Then, make mental or physical notes after and think about what you could have done better.
Participants are encouraged to ride a car-hailing service (GRAB) or a carpool to the event. However, if you opt for driving your own car, parking is available at Sunsuria City. Before race day, ensure that you have your bike checked in the race venue.
Moreover, it is crucial to have adequate space to store your bicycle in your vehicle. While there isn’t room for a fully-assembled bike inside your car, you need add-ons to attach them anywhere on the outside.
If you’ve got a sufficiently large saloon, you can get your bike in the boot with only minimal disassembly. Just drop out the front wheel and away you go.
Last but not least, please make sure that you arrive at the race venue 45 minutes to 1 hour before the flag off of the race, in order to prevent unforeseen circumstances.
4. Environment Condition
Before the official race day, it is essential to study the course of the event. You can start by examining the map provided and learning the location of aid stations, hills, turns, and transition areas. After getting to know the entire course, this includes entering and exiting the transition area at the proper place, in order to avoid chaos.
Malaysia weather is fickle as a woman. Sometimes, it gets breezy and chilly. Most of the time, it is hot and humid. Therefore, please keep an eye on the weather forecast to ensure that you are appropriately dressed for the conditions. Before, during, and after the race, it is extremely essential to drink adequately to replace the amount of fluid loss.
Sunsuria City is a mixed-use development featuring commercial, education, residential and recreational elements. While some of the projects are still under construction, you must be additionally watchful during the race.
If you are new to duathlon, it is also an ultimate idea to maintain a race pace within your safe physical comfort zone.
5. Transition Set Up
Apart from running and cycling, transitioning can often be the most important part of the race. Firstly, making sure you go through the transition area before the race and knowing where the entries and exits are for the run and bike organised in both transitions allows you to seamlessly move from one stage to the next.
Before race day it is a good idea to spend some time practising your transition so that when the time comes it will feel like second nature. You can also practice changing from your running shoes to bike shoes or vice versa.
It is always necessary to place your bike in the transition area on the racks provided. If you are using bike shoes, place them beside your bike on the side you will approach from. If you are confident you can put your cycle shoes on your bike.
The duathlon-specific trick is to use a separate pair of shoes for each run. That way, your second pair will be open and perfectly positioned in transition to be slipped. This allows you to perfectly set up the second pair so your feet can slip in with ease.
Stay calm during your transitions. Getting panicked won’t make transitions quicker. A good transition takes a lot of practice and time to master. The more events you do the better you will get.
Have fun at Sepang Duathlon 2018!