Beginners Guide to Duathlon

Looking to take on your first Multisport event? Our Cowman Duathlon is a great place to start! 

Here is a quick beginner’s guide to duathlon, where will cover what you need, understanding transition and training. 

What you need 

Bike – A bike is an essential part of the kit. Most races are on the road and are sign-posted during races. If you don’t have much experience, you might want to practice with a mountain bike before considering a more streamlined racing bike.  

Running Shoes – A good pair of fitted, comfortable running trainers are a must. The good thing about training for this aspect is you can do it at any time and on any surface.  

Bike Helmet – A bike helmet is a compulsory piece of equipment you will need for any race. 

Familiarise yourself with transition 

 Most people are comfortable running and riding a bike, but if you have not done a multisport event before then the transition is a bit of an unknown area and can often put people off giving it a go. 

 The truth is it isn’t scary and a quick check of the race rules and information can help. There are also lots of videos that will take you step by step through both transitions. In this case, Run to Bike (T1) and Bike to Run (T2). This video breaks down transition for beginners well.

Here are some rules that you need to remember as they will apply to most events:

  • Keep your helmet on. You need to have your helmet strapped on the entire time you are holding your bike. Only take your helmet off when your bike is back on the rack. 
  • Inside transition = Off your bike. You cannot ride your bike into transition; you need to walk your bike in and out of the transition area until you reach the mount/dismount area. 
  • No headphones or music. This is not limited to the bike leg; it includes the run legs as well. 
  • Rack your bike in your designated area. 
  • Keep your area tidy and avoid large bags. You want to keep everything close to where you’re racking your bike, so don’t bring a suitcase to the event! 


While it is obvious you will have to incorporate running and cycling training, it is a good idea to pay more attention to your weakest discipline. 

The other aspect is to add some transition training, getting used to going from run to bike and vice versa. This will also give you an idea of what you will need in the transition area on race day. 

Brick Workouts 

 A brick workout is training two disciplines together, one after the other. The most popular is bike and then run, as this will allow your legs to get used to running following a tough cycle ride. 

What’s Next?

 Well first is signing up for the Cowman Duathlon here

Then, once you have done a duathlon, it’s official, you are a multi-sport athlete. Next up a triathlon or aquabike!