Billed at the world’s biggest duathlon, The London Duathlon is an annual event in Richmond Park that sees athletes competing over the sprint, standard and ultra distances in Richmond Park, SouthWest London. For the purposes of this article I will be focusing primarily on the standard distance as this is the most popular distance by far. All information in this article is correct as of the time of writing, the course has remained unchanged since the first event (to my knowledge), but the intricacies of how the event is ran may change from year to year with very little notice. Always read all the pre race information to avoid being caught out.
Arriving at the Venue
Richmond Park is completely closed for the event, so despite the fact there are car parks at the venue, they will be inaccessible on the day itself. You will need to find parking on nearby roads if arriving by car which can be challenging. Your best bet would be to take the train to Richmond Station and ride to the park from there. Bikes are permitted on the national rail, overground and district line, all of which are served by Richmond Station. You will want to be arriving at the event village at least an hour before your start time to allow you to prepare in a calm, methodical way. Nobody wants to be faffing around with their bike with minutes until the start of their run.
Event Village
The London Duathlon event village can be found on the east side of the park, next to Roehampton Gate. It is accessible by a footbridge which you will need to carry your bike up and over. If you struggle with this, there are plenty of individuals present I’m sure will be happy to help. When you enter the event village, take the time to attach your race number to your top, your bike stickers to your bike and attach your wristband. This will be required to remove your bike from transition, so do not remove it until you leave the venue.
Setting up Transition
Your wristband is your ticket into transition, an athletes only area where you will find a number of racks for you to place your bike. The last time I did the event it was a free for all, if this is the case I recommend you place your bike close asp possible to the end of one of the racks, to make it easier to find. You can also place a coloured towel in front of your bike for improved visibility if this helps, but you’re unable to tie a balloon or similar to the rack as an identifier. The run will be the first discipline, so make sure you leave everything associated with the bike leg (sunglasses, nutrition, helmet e.t.c.) with your bike to access it later. Large bags are not permitted, but can be left in the bag drop area.
Once you have your bike left in an appropriate gear ready to go, it’s time to walk the transition area. Find the “run in” banner which indicates where you will enter the transition area following your first run. Walk the route you’ll take to your bike to commit it to memory. Then look for the “bike out” banner, which is where you’ll start the bike leg. Repeat the process for “bike in” and “run out”, there should only be one of each.
The start line
Get to the start line with at least 10 minutes before you’re due to start. You will be placed in a holding area, then called forwards into a small black marquee where a pre recorded race briefing will be played, followed by three beeps which signify the start of the race.
Run 1- 10KM
You will start your run on a short grassy section heading towards Sawyers Hill. Yes the race start with a hill. The adrenaline will be pumping and you’ll be excited for the day ahead of you, but remember, you’ll unlikely to finish any faster than two hours, so don’t get carried away. This event is hard on your legs, and going hard on the first 2.5KM up a hill is a good way to kill your legs for the rest of the race.
Once you reach the top of the hill you’ll take a left onto a slightly undulating section, followed by a notable downhill which will allow you to pick up the your feet again after the long slog of Sawyers. This doesn’t last forever however as you then make a left to cut through the middle of the park on a flat section, passing some large ponds on your left. After the ponds, you’ll then make a left hand turn onto a short out and back section which is there to bring the distance up to a nice round 10KM. Here there has traditionally been a water station for you to replace water lost through sweat, which I recommend you take advantage of unless you are carrying your own water. From here you are treated to a final downhill section before you make a left at Robin Hood Gate roundabout and run the last 2KM to the transition area where you’ll begin the bike.
Bike- 44KM
As you exit transition you will merge onto the bike course. It’s VERY important you give way to other cyclists who may be travelling at speeds in excess of 30MPH, as you really don’t want to have to cause them to swerve, or even crash into you. Once on the course, it’s important you stay left at all times except when overtaking yourself, and always make a check over your shoulder before you make a change in direction, just like you would with a mirror in your car.
You are treated to a nice section of flat to help you find your cycling legs, before you make your way up the steepest hill on the course, Broomfield Hill. As you approach this, make sure you’re in your smallest ring at the front as you’ll need it, and change down gears slowly as the road kicks up to ensure you don’t find yourself pushing unnecessarily hard. You will run out of gears on this hill, as it kicks up to over 12% at its steepest point. The good news is you can see the top of the hill from the bottom which allows you to pace it appropriately, and remember you have to climb it four times, so riding up it as fast as you can to show off is unlikely to set you up for long term success. If you find the going really tough, you can always get off and push, but please don’t weave around to try and reduce the gradient. You can have up to five riders side by side on the steep sections of the hill, so don’t take up more space than you have to.
Once you summit the hill you pass a car park on your left, before a short downhill. Your lungs may be screaming at you, but it is worth pushing a bit here to get maximum speed on the downhill and carry it into the short uphill which follows. From here you follow a long flat section before you approach a right hander into some dense tree cover. Change into your big ring here if you haven’t already as you’re approaching a decent down Dark Hill, a steep, gently sweeping downhill towards the roundabout at Kingston Gate. Don’t leave your braking too late here as you run the risk of locking up your brakes and taking a one way trip into the hay bales at the bottom of the hill. If you are a nervous descender and like to ride the brakes on the way down, ensure you stay to the left as it’s a technical fast section of the course.
After making a right at the bottom you start another long, but gentle hill. To start with your barely notice it, until you reach a short, steep downhill followed by a short, steep uphill which I recommend you try to carry speed into. From here you will see runners on the 10K making a left down the middle of the park. This means you are now sharing the road with runners, so you only have 50% of the road to ride on. This makes it very tight, and you can find the road blocked by slower cyclists passing even slower cyclists, so keep an eye on your speed and be aware of the possibility somebody may swing out in front of you with very little notice. This uphill continues until you pass another car park on your left, which is followed by a short downhill to a roundabout at Richmond Gate where you’ll make a right.
After turning right, you’ll have a very short, gentle uphill until you descend the hill you ran up at the start, you may even see some of the runners suffering up it as you descend past them on your way down. The biggest issue here is that the runners are still taking up one side of the road, and this is a very fast downhill where some riders will hit 40MPH, maybe even more in a few cases, with very little margin for error. This is the most dangerous part of the course, so I recommend you treat it with respect and check twice over your shoulder that there isn’t another cyclist about to overtake you before moving right to pass a slower rider. The steepest section is at the top of the hill, it starts to slowly flatten as you approach a roundabout, before dropping down again taking you back towards the event village. Do a right at the roundabout at the bottom of the hill and you’re more or less back at the event village, now repeat this three more times!
Pacing is very important here, as it’s easy to get carried away, especially on the hills, and find yourself really suffering on the last lap, losing all the time you made up on the early laps. It may only be 44KM, but with 330M of vertical ascent and four 90 degree turns a lap, you may need to think of it as being closer to the equivalent of 50KM. I can push 4 watts per kilo at FTP, but every time I’ve done the race it’s taken me around 1:20 for the bike. That does’t take into account the bike, weather, aerodynamics or how I paced it, but it should give you a rough idea of the challenge that lies ahead of you, especially if you are relatively new to cycling. There has been no nutrition or water on the course when I have done the race, so make sure you take some with you to avoid running out of gas.
Run 2- 5KM
Once you finish your fourth lap you will be very happy to rack your bike and start your second run. The bad news is, your legs will likely feel like lead, and the run starts with a series of uphills. Firstly you will run up the first half of Sawyers Hill, make a left at the roundabout, then make your way up the Ballet School Hill, which is a relatively steep hill taking you up to the water station you visited on the first lap. It’s highly likely that you’ll develop a stitch or have to walk at this point if your fuelling strategy wasn’t spot on. This can be very disappointing, but focus on your own race, and acknowledge that it won’t cost you more than a minute or two.
Once you get to the top of the hill you can grab a drink from the water station and head back down Spankers hill towards Robin Hood Gate, which puts you within touching distance of the finish line. As you get closer the sound of the PA system and the buzz of the event village should push you on to dig that little bit deeper before you make a left hand turn to the finish. You will have finished The London Duathlon!
Post Race
By this point you should have a medal around your neck and a big smile on your face. There will be water and snacks which I recommend you partake in to refuel and repair your body following your effort. Once the adrenaline has worn off make sure you have something proper to eat that has high protein content, whether this is food you have bought from home or one of the vendors. Once you’re ready it’s time to collect your bike from transition and head home to tell your friends about your achievement and plan your next event.
Looking for a training plan to help you achieve success at The London Duathlon? Check out our Duathlon training plans here, including plans specifically for The London Duathlon: https://www.trainingpeaks.com/my-training-plans/Duathlon%20Plans
This was invaluable advice, and I’m recommending all of my friends read this before their first attempt. Thanks so much for writing it!
Hi Greg, thanks so much for getting in touch. Really glad to hear you had success at the event, that’s just what I wrote it to achieve. Wishing you all the success at future races.
Simon