City of Armadale Champion Lakes Duathlon

TriEvents is pleased to announce that the City of Armadale has come on board this year to become the Naming Rights Sponsor of the Event!

The 2011 City of Armadale Champion Lakes Duathlon is WA’s Premier Duathlon Event. The event is the WA State Duathlon Championship and is also a round of Triathlon Australia’s National Duathlon Series "The Grape Escape". The event is a qualifying race for the Australian Team for the 2012 World Duathlon Championships.

The Champions Lakes Regatta Centre is a purpose built multisport venue which hosts sports such as Rowing, Canoeing, Dragon Boats, Open Water Swimming, Cycling, Triathlon and Duathlon. The venue provides a challenging and safe location to host events, as well offering terrific spectator access on the multi lap course.

Click one of the following headings to find out more information:

Event Details
Entry Details (Cost)
To Enter
Entry Conditions
Results
To Confirm Your Entry
Prizemoney
Tips for participating in a Duathlon
Beginners Four Week Training Guide - Short Course
Intermediate Four Week Training Guide - Long Course
Sponsors

Results Links updated below

Event Details

Champions Lakes Regatta Centre, Lakes Drive – Kelmscott.

Sunday 9th October 2011

Distances

The Sunday Times Chillout! TADPOLES (7-11 year olds): Run 500m Cycle 1.5km Run 250m

Short Course: Run 2.5km Cycle 11km Run 1.5km

Long Course: Run 5km Cycle 21km Run 3km

Course Map - Click Here to view!

Parking - Click here for a map illustrating parking directions.

Times

Registration is will be open from 6.45am to 8:10am. Registration is located on the first floor of the Regatta Centre.

Race Bibs

This year the event has adopted a new form of technology whereby the timing chip will be attached to the back of the participant race bib. PLEASE do not remove or tamper with the timing chip including the foam layer on top as this could affect your result.

The timing chips are disposable so can be thrown away afterwards. There is no need to return them.

Race Briefings

The Sunday Times Chillout! TADPOLES - 7.20am

Short Course – 8:00am

Long Course – 8:45am

Start Times

The Sunday Times Chillout! TAPOLES - 7.30am

Short Course

Juniors – 8:25am
Novice – 8:30am

Long Course

Open – 8:50am
Age Group – 8:55am

Presentations

Presentations will be held immediately following the finish of the Long Course Duathlon.

Categories

The Sunday Times Chillout! TADPOLES (Male and Female)

7-11

Juniors (Male and Female)

12-13, 14-15 (Short Course) – State Championship

Short Course (Male and Female)

16 – 19, 20 – 29, 30 – 39, 40 – 49, 50 – 59, 60 +, Teams

Long Course (State Championship) (Male and Female)

16 – 19, 20 – 24, 25 – 29, 30 – 34, 35 – 39, 40 – 44, 45 – 49, 50 – 54, 55 – 59, 60 – 64, 65 – 69, 70+, Teams.

Age Category for all events is your age as at the 31/12/2011

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Entry Details

* All team members must be members of TWA/TA

HBF Members receive a 15% discount off their online entry fees! (Membership number is required upon entering.)

To Enter

Online Entries - Click Here

Download Offline Entry Form - Click Here

Download Offline Sunday Times Chillout! TADPOLES Entry Form - Click Here

Confirm your Entry - Click Here

Online Entries close 12noon Friday 7 October 2011

Offline Entries (Fax or Post) must be recieved by 5pm Monday 3 October 2011

Entry Conditions

• Entry Fees are non-refundable.
• TriEvents reserves the right to alter the format of the event in the interest of competitor safety if deemed necessary due to prevailing weather conditions.

For full event policy including the event cancellation policy and participant terms and conditions please click here

Results

2011 Results -

Long Course - Click Here!

Short Course - Click Here!

2010 Results - Click Here!

Prize Money

Open Category (Male and Female) - prize money will be available for the open competitors;

1st Place Male/Female: $100

2nd Place Male/Female: $75

3rd Place Male/Female: $50

Tips for participating in a Duathlon

Written by Raf Baugh (Head Running and Triathlon Coach at The Running Centre, B. Sc Physiotherapy and 2009 ITU World #3 Duathlete)

Duathlon consists of a run leg, followed by a bike section, before finishing with a final run. It is a very popular sport in Europe during the spring and cooler months and is undertaken over various distances from sprint to long distance, with the “pinnacle” being Powerman Zofingen, conducted every September in Switzerland over 10k run/150k bike and 30k run!

As a sport, Duathlon has very specific demands and is a great challenge to your fitness. It is widely known as the “fastest multisport” because the average speed possible in a duathlon is higher than any other form of multi-discipline sport. Well done for taking on the challenge and good luck in your preparation!

• Like any running event, you need to make sure you have a light meal 2-3 hours pre-race that is high in Carbohydrate but not likely to irritate your stomach. Practice before the race and find a formula that works for you
• Cramps are extremely common on the bike in Duathlon. This is due to the ankle going from mobile (running) to fixed (Cycling). Regularly push your heel down during the bike to stretch the calves and consider trying compression socks as another preventative measure.
• Make sure the first run is controlled and not “all out”. Many people go too fast and have exhausted their running muscles for the second running section
• Practice combinations of run/bike or run/bike run in training. These are called “Brick Sessions” and will help familiarise your mind and body with the transitions from one leg to another
• Make sure as you enter the final transition you spin your legs faster for the last kilometre (in an easier gear) to get ready for the final run
• Consume small amounts of electrolyte, water or energy drinks frequently to ensure you start the final run hydrate. Don’t take in too much though as running on a full stomach of fluid is never fun!
• Visualise your race and transitions and practice these before the race. Many people avoid going over this part of the event but it is a great way to save time and avoid stress by having a routine established

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Beginners Four Week Training Guide - Short Course (Written by Raf Baugh)

Week One

Week Two

Week Three

Week Four

(*) WU and CD = Warm UP and Cool Down. This is to be done at an easy pace of running or cycling to increase muscle temperature and flexibility. To be followed by stretching of major muscle groups- calves, gluteals, hamstrings,quadriceps, hip flexors at least 2*20 sec of each stretch

(**) Brick Session is a combined Bike/Run or Run/Bike/Run done one after the other

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Intermediate Four Week Training Guide - Long Course (Written by Raf Baugh)

Week One

Week Two

Week Three

Week Four

(*) WU and CD = Warm UP and Cool Down. This is to be done at an easy pace of running or cycling to increase muscle temperature and flexibility. To be followed by stretching of major muscle groups- calves, gluteals, hamstrings,quadriceps, hip flexors at least 2*20 sec of each stretch

(**) Brick Session is a combined Bike/Run or Run/Bike/Run done one after the other.

Sponsors

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