Event Information
The course
Course change
Due to the high number of participants entering this year's event, we had to change the Transitions.
T1 will now be on the Green area at Garryduff drive (250m from St Patrick,s school),
Your bikes must be left at T1 this is only 1.5k from the official start at the Harlequin Hotel on Lannagh Rd. On the morning of the race you can leave you bike over to the marshaled transition area. All competitors will be wearing a race number for the event and will be issued a race
number for their bike also which helps us identify your bike at the transitions. Race numbers will be issued at race registration with your pack and your electronic timing “dibber.” For the 3 bike transitions within the event, the bikes will be safe and secure. You will need to pick up your bike from the main transition area by 1pm, so that we can tidy up.
The next Transition T2 is 6.5k out at the start of the hill run, this area will be marshaled and bike racking will be numbered and bikes will be racked in according to your race number, there will be plenty of room for everyone’s bike.
The 3rd Bike transition will be again back at T1 Green Area, remember to collect your bike before 1pmThe cycle from T2 will have an extra 1km of off road which has a steep 200m climb so low bike gearing is now required (39x27)
The changes made will make the event safer and more manageable for all concerned.
Format.
3k run, 6.5k cycle, 8.5k Mountain run, 14k cycle, 3k run (Total distance 34.5kms
Harlequin Adventure Duathlon
The Harlequin Adventure Duathlon, because this event is relatively short I believe that most people with reasonably fitness level can complete the course. Adventure racing is all about finishing and completing the course in a fast a time as possible.
This event is hilly, so most work outs need to be in the hills, I would recommend doing repeats of the same hill working on all the disciplines that make up the Harlequin event. The Booster station run will probably sort out the winners of the Experts race. With this in mind aim for 3-7min efforts on a hill similar to the Booster climb, this would be great training with say 5mins recovery, aim to do 3-5repeats depending on Fitness level and Goal.
For the bike sections, I would recommend roughly the same Workout but on the bike again do the session on a hilly course. To build your endurance aim to Run 5k, cycle 20k and run 3k all on a undulating route, this session will get you through the Harlequin event.
To get the most out of your training, Food intake, Hydration and recovery techniques will help you best in your quest to be at your peak on event day.
The Harlequin Team