BEAT THE COLD
Duathlon race day can involve rain, snow, sleet and sunshine. So how do you overcome the elements?
04 ‘There’s no such thing as bad weather, only bad clothes’, so the popular Norwegian saying goes. And as frustrating as it is to accept, not fully planning for the weather can severely affect your performance.
05 A thorough warm-up is a great way to enable the body to perform at its best. The aim is to elevate the heart rate, increase blood flow to the muscles and raise your body temperature. Racing in compression gear or arm sleeves, as well as your tri-suit, will allow the body to carry forward the physiological effects of the warmup into the first run.
06 Coming in sweaty after the first run can place you in a precarious position going onto the bike. It’s normal to cool down when you start riding, so keeping dry and comfortable is ideal when trying to hold power. Your extremities will feel the cold the quickest. So having gloves and a spare pair of socks if it’s wet, alongside a waterproof/windbreaker jacket and thermal toe caps on your cycling shoes, will help keep you cosy during the ride. To prevent your drink from freezing, a thermal bottle is another great addition.
07 Being in the cold for some time can cause your body temperature to drop, which can lead to shivering. This is due to your body having a higher metabolic rate in these conditions, and may cause unnecessary loss of calories as you use more carbs than fats in the cold. So take an extra couple of gels and bars than you would normally.
08 As in hot conditions, it’s important to rehydrate post-race. In the cold, you still lose water through breathing and sweating, but low temperatures increase urine output and diminish your thirst. Start with a warm drink to raise body temperature.
The various weather conditions throw up a further challenge to the duathlon racing experience, but this can be solved by careful kit considerations