HOW TO PREP FOR DUATHLON

01 RUN-BIKE ESSENTIALS

“Brick sessions are a must,” says coach and multiple du winner Annie Emmerson. “This helps you to run well off the bike, and bike well after the first run, too. Spin for 10-15mins including a few short sprints to elevate your HR. The main set is three to five 7min solid tempo efforts on the bike then run for 1km or 3mins at your goal race pace. Spin