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Thanks!
Haha I will definitely go off too fast, I already know that! Luckily I have very little run fitness so I’ll be backing off after 1km.
I rode this morning so won’t do rollers tonight, but I still might spin the legs early on tomorrow as I’m not racing until 11.
Main worry is my useless dead hands being too cold to undo and fasten shoes once I finish the bike!
Tallboy-
And if you've got a decent drive to the race take a bit longer stretching and opening up your hips and hip flexors pre race and stretch your hip flexors and do some glute activation exercises after your morning spin if you do one. Have fun and remember everyone else's legs will feel like shit at the start of the second run as well so breathe deep suck up the pain and your legs will start working eventually. Good luck 💪
Retro_Bastard
Have you got time for a ramp to threshold ride on the rollers tonight? No need to ride in the morning then just do your usual run warm up before the race. Good luck and don't go out too hard from the gun if you know your paces just use your Garmin and stick to that. Duathlons go off really fast sometimes and it's really easy to wreck your legs in the first 2k of the run.