Originally Posted by
Penguin_Racecar
When I did the MEC duathlon last fall I was on the bike way before anyone was done swimming. If the staggered start is the same again you'll be on the road before the swimmers are.
The 5km run is 2.5km of flat/downhill, then turn around and do 2.5km of uphill/flat. Transition requires running about 150m with your bike before you can mount the bike. A little punchy climb Westbound out of town followed by a short downhill, then flat most of the way and a gradual climb before turning around and blasting back to town. Recover a bit when you get back into town and take a few moments to stretch (for me it was calves) on the bike before you transition and run 1.25km out and back.
When you finish, go stand by the bike dismount section and watch people fall on their face while clipped in. Excellent entertainment.
My time last year was 1:10:03. 21:22 for the run (4:10 pace), 34:38 for the bike (34.9km/hr), 11:07 for the 2.5km run (4:27 pace). Add transition times to that.
Good luck!