Month: May 2022

A rather unusual topic for a blog post but it’s a question we get asked regularly.  The answer is covered in a lot of other articles that touch on how to prepare for Duathlons but the explanations around shorts must be vague as we still get asked the question all the time. 

We had to put a stop to this and answer the question once and for all.  Buckle up and be prepared to have your mind blow by our complete guide to Duathlon shorts.

We all know that it’s standard practice to wear a Tri Suit or for a duathlon as you spend a lot of time on the bike and it’s just easier or if you are coming from a cycling background you will no doubt already have a cycling skin suit.  Both are good examples of what to wear for a Triathlon.

We realise however that this may be your first Duathlon and you don’t want to go to the expense of investing in something you may never wear again so at least opting for the short option you may get some extra use out of them.

Before I get into which shorts are best for a duathlon I want to quickly explain why they are not commonplace.  The main reason is speed.  A lot of time is spent on the bike during a duathlon and the body is the biggest factor when it comes to resistance during a race.  Shorts however minor will affect wind resistance and slow you.  It’s far cheaper to make adjustments to clothing than it is to buy a more expensive bike.  

If we also take into account Triathlons in this equation it’s much easier to get out of the water and jump straight onto a bike in what you are wearing rather than have to change into a pair of shorts and T-Shirt.  So speed again.

All that said, we don’t want to put you off.  If you are at the stage when you are concerned about wind resistance and speed in your duathlons you will probably already have the necessary equipment.

So which shorts are best for duathlons?

We’ve narrowed it down to three categories to keep it simple.  We like to keep it simple. We were going to make recommendations but there really are that many choices it was near on impossible to recommend without trying them all.

Instead we have opted to categorise the shorts and let you make your own mind up after reading our thoughts.

Running Shorts

First up is the simple running short.  Something everybody will have in their drawer at home and the ideal choice for any beginner.   No need to go out and pay anything.  We say running short but if you are a complete beginner what we mean here is any pair of shorts you have in your drawer.

The drawbacks of this choice is that yes they will slow you down and may be uncomfortable when you are on the back but the benefit to them is that they are free and a great option to get you started.

Cycling Shorts

The next best option is a cycling short.  These come in a few different styles.  They can come looking like a normal short as well as a tighter fitting lycra version.

The main benefit to a cycling short is that almost all of them come with some gusset padding.  You can thank us later.  Any short that comes with gusset padding will project you on the long ride and make it way more comfortable.

You can easily get away with a cycling short and prices really do vary.  We would recommend paying at least £10 upwards.  It won’t break the bank but your undercarriage will thank us after you have done a 20 – 30k cycle. 

Tri Shorts

Finally we end up at the tri short.  These bad boys are the short of choice for duathletes if they don’t opt for a tri suit.  The main reason is because they are cheaper (in some cases) and provide the same benefits as a full suit.   in addition to the fact that a tri short has a thinner layer of padding at the gusset.

I know you’re thinking they look very similar to cycling shorts and on the face of it they do. A tri short generally has a thinner layer of protection in the gusset area. They still protect you on the bike but make it easier to run both before and after the ride.  A cycling short has a thicker padding which although in most cases is OK every second counts so the more serious duathlete will opt for a Tri Short.

No need to change. 

And the best shorts for a duathlon are (drum roll)?

Our recommendation if you are going to wear shorts for a duathlon has got to be the Tri Short.  The reason being they are the short of choice for Triathlons and Duathlons and they will help you race faster.  The major downside is that to a beginner they are very costly.

Naturally though you don’t have to start at the top.  If you’re just starting off in the sport go with what you have i.e any old shorts if you are a total beginner.  If you are a cyclist, wear cycling shorts. 

The most important thing and the main thing we want you to take away from this is give a duathlon a go.  Especially if you want to try something different and don’t want to get wet.  We have duathlons near you so why not check out our events page and get yourself booked in?  We promise we won’t comment on your shorts no matter what you turn up in.

Swimming is one of the best all-around exercises for physical and mental wellbeing. While many of us like to pop to the pool once or twice a week, open water swimming in the UK is becoming increasingly popular with people of all ages. 

What is Open Water Swimming?

It’s exactly what it says on the tin – you head to the great outdoors and dive into the water. You can open swim in the sea or find a secluded lake somewhere. You can even take a plunge in your local river. The great news is it’s completely free and you can do it on your own or as part of a group.

5 Benefits of an Open Water Swim

No doubt getting into open water can seem daunting at first and even the thought of it can put people off. But wild swimming in a mountain lake or hitting the beach has several important benefits for overall health and wellbeing. 

Improved Mood

There is a lot of anecdotal evidence that open water swimming improves your mental health and lifts your mood, even after one dip in an icy lake. In one survey of 830 people, 8 out of 10 participants believed the activity gave a boost to their mental wellbeing. 

Going into cold water brings a surge of dopamine and releases endorphins, giving you a natural ‘high’. 

Connecting with nature while doing physical activity also lifts your mood. 

The total focus on the activity itself can help bring together mind and body and improve conditions such as depression and anxiety. 

The buzz you get after completing an open water swim is, according to many participants, amazing. 

Better Circulation

Because you are going into a lower temperature, while the shock can be challenging, it is likely to boost your circulation. Better blood flow has several benefits including getting valuable oxygen to your cells and improving muscle health. 

Better circulation should increase your energy levels for the rest of the day ahead and ensure you are ready to take on life’s challenges. 

Boost Your Immune System and Metabolism

With increased circulation, you should also see an improvement in your immune system. It’s no surprise that there’s been an increase in participation in open swimming across the UK during the pandemic for this reason among others. 

One recent study found that people who took a dip in cold water three times a week had a higher level of white blood cells, the key components in fighting off infection. 

Wild water swimming can also improve metabolism because the body has a natural stress response to protect the core body temperature. 

Great for the Skin and Joints

Anyone who has taken a cold shower will realise that cold water can also have a wonderful effect on the skin, softening it and even in some cases helping to improve problems such as eczema and psoriasis. Taking a dip in the local pool can aggravate certain skin conditions because of the chemicals that are in the water. 

Seawater in particular has many benefits for not just the skin but conditions such as arthritis because of minerals like magnesium and sodium. 

Get Social 

Finally, open water swimming is great for building friendships. According to a recent BBC article, clubs around the UK have seen a surge in membership over the last couple of years. 

People are seeing the benefits and enjoying open water swimming as a social activity where they meet new friends. The Bluetits Chiller Swimmers group on Facebook saw its membership grow by 8,000 in 2020 alone at the height of the pandemic. 

Conclusion

While it can seem a little challenging at first, open water swimming is a great way to boost your overall health and wellbeing. It’s growth in popularity in recent years means that most towns and cities have at least one group that you can join and try for yourself.

If swimming isn’t for you though why not try a Duathlon. A good old run, bike and run is another great way to get into the world of multi sport (without getting wet) We have a range of duathlon events throughout the year so why not head over to our events page and take a look?

If you’re starting out your running journey and want to take up this wonderful sport past time then good on you.  Running is probably the easiest sport to start in but not so easy to master.

The main thing in my opinion to becoming a good runner is consistency.  Keep it up. 

If you’re worried about looking rubbish when you’re running then worry no more.  I have put together my top tips on how not to run.  I know that might seem strange but I decided there were lots of articles out there already on how to run. I thought I would be a little bit different and go the other way.

That and the fact that I have already written an article on how to run a marathon in 60 days injury free so this just gives you an alternative point of view.

Don’t run to much

In order to become a better runner you are going to have to get yourself out there.  What most people do is go hell for leather and run as far as they can for as long as they can right from the get go.

When you run you put tremendous strain on your body.  This strain will take its toll on your muscles and joints and will not allow you to recover properly.  If you don’t allow adequate recovery time it will put you at risk of injury.  If you injure yourself I can guarantee your running will stop dead.  

This one may be something you have never noticed before.  Next time you go out running, notice how you land between strides.  If you are landing on your heels then you are doing something wrong.

Heel landings put a lot of strain on your joints and can be responsible for increased back pain, knee pain and ankle pain.  SHort term this won’t be a problem and unless you have or are going to consistently run you probably won’t notice these as issues.  However if you want to take running seriously you need to retrain yourself to lean forward a lottle and land on the front of your foot.

By doing this you will allow the leg muscles to take the weight off your joints helping you stay (in most cases injury free) this will eventually allow you to run longer faster and further.

Keep your strides short

This piece of advice points back to the joints too.  Newbies tend to try and take longer strides thinking they will travel further faster.  All longer strides do is take up more energy because of the extra effort it takes to accomplish which in turn will force more pressure into your joints.

Try taking shorter strides and pay close attention to how your landing. 

Take on plenty of fluid

Hydration is one of my all time favourite go to’s for any illness.  Its the first question I ask anybody when they are feeling under the weather with any symptoms “Have you neen drinking enough water?”

Being dehydrated can kill you for gods sake so why wouldn’t everybody take it seriously.  Athletes (especially runners) will dehydrate quicker than the average person simply because of the fluid they lose through sweating.  Keep the water flowing through your running.

Whilst running you probably won’t notice a lot of these symptoms (if your lucky) If you do, stop and take plenty of water on board.

Avoid to over or under fuelling

Don’t leave yourself feeling hungry before you run and also don’t eat too much.  Nutrition plays a major part in sport.  If you havn’t taken on enough fuel you won’t have the energy to be effective in your run.  Taking on to much food before you run may lead to your body not being able to digest it in time which could cause you to be sick during your run.

It doesn’t stop there as there is also the balance of nutrients that you take on before ad after a run.  If you get this wrong it can cause all sorts of issues.  As an example.  Low carb diets are all the rage currently (especially for fat loss) however carbs provide essential energey that will help you perform at your best.

Finding the right nutrient balance to help you perform at peak levels isn’t easy and I promise I will follow up with an article that covers this in more detail but for the purpose of this article try and take on just enough of the right food to fuel your body during a run but not enough to overload it.  Be sure you also leave enough time to digest the food you are taking on so it literally doesn’t come back to see you. 

God forbid you forget to warm up

Back to injury prevention.  Warming up prepares your muscles for the strain you are about to put them under.  If you fail to prepare (i.e warm up) prepare to fail (i.e get injured)

Warm ups take on all shapes and sizes but generally stretches followed by some light running first.  

Pay close attention to what your feet are telling you

For a runner your feet are basically the tools of your trade.  If they are hurting, pay close attention.  You know your own body so you will be able to tell if the pain you are experiencing is normal or not.  Don’t run if you are in pain.

Secondly your running footwear is important and will cause your feet a world of pain if they are not correct for your running style or if they are not right for your feet.  I recommend popping in to your local running store and buying a pair of runners that suit both your style and foot.

Running shoes believe it or not also have a shelf life and it’s recommended that you change them every 300 miles or so. 

So there you have it.  How not to run.  Feel free to comment below if you feel I am talking rubbish or if you have anything useful to add that might help somebody run better.

Have you ever wondered what that person in grey is there for on a race day?  

Well wonder no more.  We’ve reached out to Andy Moxon who is an actual (yes really) Race Technical official (the guy in grey on a race day).  We asked him if he could give us an insight to what he does and what the role of a technical official involves.  He didn’t disappoint.

So what is a TO?

The role of Technical Officials is primarily to promote the enjoyment of the sport but uphold the rules where safety and fairness may be compromised.

In other words, we were there to help and advise. We’re not there to disqualify and penalise, unless there is no other action we can take. We always try to educate, not penalise. We will always come and talk to you where we can.

 We’re all friendly and will always help with advice on race day.

What sort of things are we looking for?

Littering is a big no no. If you’re caught throwing your empty gel packets or any rubbish. You WILL be sent back to pick it up or disqualified. Littering is one of the things that is not tolerated by race organisers and TOs as it can jeopardise future events. Remember if you can carry it full, you can carry it empty.

Headphones no headphones are allowed to be worn in transition or out on the race course. This is for safety reasons but why would you want to listen to music and miss out on all the encouragement you will receive out on the course.

Helmets. Remember helmets must be fastened on your way into transition when racking your bike. You can only unfasten and remove once your bike is racked. Again in T1 you MUST put on and fasten your helmet before touching your bike and again in T2 you must leave your helmet on and fastened until you have racked your bike.

Bad language or aggression towards athletes or marshals. Remember most people who are helping at events are doing so for free so you can take part. Without them there would be no event.

Remember this is YOUR day whether it’s your first event or your 1000th. Enjoy yourself, you work hard to get to where you are.

Smile and your photos will look better.

Don’t be afraid to come and talk to us TO’s we’re all friendly and will always answer your questions.

I hope to see you all at a race one day soon and I may even ask you about the rules. Lol

Thanks very much Andy for that insight it  has certainly cleared a lot of grey areas up.  Hopefully you won’t  have to step in at any of our events. 

If anybody has any questions regarding the role or any specific race day questions they wouldn’t dare to ask on race day then ask away in the comments and we will put them to Andy.