As the winter months arrive and you’ve experienced your first season as a duathlete, it’s time to use the off-season to physically and mentally prepare for the upcoming race season. The off-season is a time to rest, reflect, and prepare for the next duathlon. It is also a great time to do both maintenance and an inventory of your gear to make sure everything you own is in good working order before your next race.
RUNNING SHOES
When you consider the cost of all your gear, don’t go cheap on your running shoes. As you age, the natural cushioning of your foot starts to lose its resiliency. You want to ensure that you are in the best running shoes for both performance and comfort. A good rule of thumb is to replace your running shoes every 300 to 400 miles. How quickly a shoe wears depends on your running style, body weight, surface on which you run, and how often you run.
Shoes with good cushioning are especially important for older athletes. Once the cushioning wears down, the shoes lose the ability to absorb the shock from the pavement. This leads to the increased risk of overuse injuries, such as shin splints and tendinitis. You should also check to see that the soles are not worn out of alignment due to overpronation or supination.
Use the off-season to think about getting a gait analysis done at your local running store to ensure that you have the best fit. In addition, if you don’t want to deal with laces, which can affect your time in the transition area, replace them with elastic no-tie shoelaces.
BIKE
Take your bike to your local bike shop during the off-season for an annual tune-up to ensure that components such as derailleurs, cables, brakes, tires, and spokes are properly inspected and serviced. A bike mechanic will not only make sure that all components are in good, working condition, but also check the bike frame to ensure that it has no cracks, replace brake pads or bleed hydraulic brakes, and check the nuts and bolts for loose or improperly tightened bike parts which can lead to serious wear and tear on your bike and create a potential safety hazard. It’s also an excellent time to change out your bike tires so that you can start the season riding on good, reliable tires and minimize the risk of a puncture during a race.
While at the bike shop, check to see if you’re fitted properly on your bike based on your height, flexibility, body geometry and riding style. A poor bike fit is the cause of general riding discomfort along with muscle aches and pains. This leads to inefficient riding and not maximizing your pedal power. A professional bike fit optimizes your riding position on the bike as it relates to your hands, feet and rear end. Tools and techniques are used during the process to make adjustments in the saddle height and saddle setback to give you an optimal riding position on the bike.
HELMET
Check your cycling helmet. Helmets should be replaced every five years as weathering and sweat can degrade the integrity of the helmet. Sunlight and natural material breakdown reduce the protective strength of your cycle helmet over time. If the outer plastic shell is fading and you see slight cracks or dents, stop using it immediately, even if you have not been in an accident. The plastic shell needs to be firmly affixed to the foam and the strap should not be frayed. The straps are also a weak point and deteriorate over time with sweat and dirt. A helmet can work only if it fits properly and stays in place.
In conclusion, the off-season sets the foundation for a successful year. Not only is the off-season a chance to get your mind and body in the right condition for the upcoming racing season, it’s also an opportunity to make sure everything you will use is in good working order. Remember, having the latest and greatest gear is not needed, as long as you have the RIGHT gear to perform at your very best.