Duathlon Tips?

[woowoo]

I am competing in my first Duathlon in May.  I've done a few Triathlons, but because this one is a Run/Bike/Run, I'm not entirely sure how to pace myself.  It's a 2 mile run, 17.6 mile bike, then a 4.2 mile run.

How would you pace yourself?  Just take it super easy on the first run, then shoot for a good hard pace on the 2nd run?
And would you bother switching out shoes to cycling shoes (and back) in transitions, or just stick with running shoes the whole time? 

Thanks!

[kams]

I have only done one du, but it was a serious struggle for me on the 2nd run. I think I went out way too hard. My personal game plan would be to really hold back on that first run.

I would definitely change shoes, assuming you have clipless pedals.

[Susie]

Definitely change shoes.

I'd probably run the first two miles somewhere between 10k and HM pace. Maybe 15k pace?

[finallykrisb]

I've only done one du but I really enjoyed it.

Definitely try to conserve a bit on the first run. And I would most definitely change shoes if you have clipless pedals. Lock laces can make it quicker to get your running shoes on and off if you don't already have them.

[Deleted]

Hold back on the first run and it'll be slower than the pace you would normally run for the distance. 

For example, the last du I did had a 5k run on either end. My all out 5k pace is about 8:05 per mile. In that race, the first run of the du was run at 9:10 and the second run at 8:50.

[woowoo]

This is great. I'm doing a 10K in 4 weeks so this will give me a good idea of my ideal pace for May. Thanks!