SEP 2015 - TRIATHLON & DUATHLON
Du It, Tri It, Love It
Extend Your Season or Try Something New
By Kristen Hislop
The days are cooler and shorter as summer turns to fall. Often we wind down our seasons in the fall, but this year, why not try something new? Three October events offer you the opportunity to tri or du it. You may have been thinking about a multisport event, but just weren’t sure you had done enough or the right kind of training. These events are short enough and super friendly for a first-timer. Experienced athletes may want to jump in to see how much speed they have accumulated at the end of the season. Use it as a benchmark to decide where you need to work over the winter.
Two local duathlons offer great courses, awesome volunteers, a good cause, and an almost guaranteed fun time. On Sunday, October 11, the Glens Falls Lions will host their fourth annual Glens Falls Duathlon, a 5K run, 30K bike, and 5K run event. Starting at 8:30am on the SUNY Adirondack campus in Queensbury, the run is a quick two laps around the campus, before you head out east cycling on a rolling course in Warren and Washington counties. The second run is the same two laps again.
The duathlon is open to individuals, two- and three-person teams and corporate teams. Stay post-race for a chance to win a lunch cruise on Lake George or a gift card to Applebee’s. Everyone will leave with a long-sleeve tech shirt, and the awards go three deep in each age group. So register to support the Glens Falls Lions Club, its members take pride in their good work, and they’re dedicated to the community needs regarding sight, hearing, diabetes and youth. Did you know your contribution to this duathlon is fully tax deductible? Sign up at greenleafracing.com.
Recover over the next week, so you’ll be ready to tackle the 13th annual Mohawk Towpath Byway Duathlon on Sunday, October 18. You can sign up for the two-mile run, 17-mile bike, and two-mile run event that starts and ends at Riverview Orchards – overlooking the Mohawk River – in Clifton Park. This will be the second year at the new venue and racers gave the course a big thumbs-up last year. It was a first for Tricia Johnston, now of Ballston Lake, who fondly remembers the fun of “running by the house I grew up in.” The run is a fairly flat out-and-back course, and the bike route takes you a on a tour of the area orchards.
A Giffy’s Barbeque follows with age group awards and long-sleeve shirts for all. While you race, family and friends can enjoy coffee, cider, donuts and apples. The kids can play in the orchard’s activity area making it a nice family day. For the competitive set, this USAT certified course allows athletes to try to qualify for USA Triathlon’s Duathlon Nationals at Bend, Ore. in June 2016. To register, go to mohawktowpath.org.
Still don’t think you are ready to tackle a duathlon? A Duathlon Clinic will be offered on Saturday, September 19 from 9am-12:30pm at the Vischer Ferry Firehouse on Riverview Road in Clifton Park, led by me and USA Cycling coach and Duathlon Worlds finisher Tracy Perry. The clinic will cover running form, transitions, bike safety, bike handling, race preparation, and a ride on the course. Visit hislopcoaching.com.
If you’ve been swimming this summer, but weren’t ready to take the open water plunge, then the new Tri-A-Thon at the Catskill Recreation Center in Arkville, near Belleayre Ski Center in the western Catskills (just 75 miles from Albany), is a great option. The 450-yard swim will be in the new center’s pool, followed by a 12-mile bike and 5K run.
The Catskill Recreation Center, which has been open just over a year, offers the area’s only six-lane indoor pool. The swim will go off in waves with athletes entering their 450-yard swim time to get seeded. There will be a beginner wave at the end for those not sure of their time or who want a little extra time in the pool. The race will fill at 100 this year, so get signed up at catskillrecreationcenter.org. Weekly rides go out from the center, and masters swim is offered twice a week, so locals can train properly for the event.
Running and cycling purists should take a second look at doing multisport events... In a study, published August 2015 in the “Journal of Strength and Conditioning Research,” UK-based researchers recruited 32 long-distance runners to add two weeks of high intensity on a stationary bike to their training regimen. Athletes who did six 10-second intervals, with a 30-second rest recovery, improved a 3K time trial by 3% or about 25 seconds on average.
Another study also published in the Journal of Strength and Conditioning Research in 2014 looked at elite cyclists. Over a two-month period in the winter, Norwegian cyclists reduced riding volume by 60%, and replaced it with high-intensity (90-95% max heartrate), two-a-day run sessions. Their VO2 max increased by 10% and time trial performances were 15% better. While most elite athletes don’t want to see such an improvement in the off-season it illustrates how fast running can make cyclists faster.
Whether your goal is to race faster or just be healthy, combining sports is a great option. Get out and enjoy the cool, beautiful fall days with a fun duathlon or triathlon, before you have to put the bike on a trainer and switch from shorts to tights.
Kristen Hislop (firstname.lastname@example.org) of Clifton Park is a certified multisport coach who wants everyone to do, believe and achieve. Learn more at hislopcoaching.com.