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Tri-State Outfitters Spring Duathlon

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Run 2 Miles, Bike 12 Miles, Run 2 Miles
Lewiston, Idaho
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Both courses start with the run that begins at the first parking lot to the immediate right when entering the park. This is the same parking lot as the bike transition area. The run leaves the parking lot, heads north one mile then returns. The 2nd run will go out to the same turn around, however upon returning will enter the parking lot that is parallel to the bike transition area so that finishers are not in the same area as those still competing. The bike portion leaves the parking lot, out the park entrance onto Tammany Creek Road heading South. The turnaround is 6 miles out, just past lucky acres arena. The run starts flat then goes down slightly with about a quarter mile of gradual up when approaching the turn around, reversing all when returning. The bike has a short uphill when leaving the park then a gradual uphill throughout most of the out portion with some rollers along the way. You go down when approaching the turnaround. Reverse all when coming back in. Usually if there is a wind it comes out of the West and pushes you on the way out on the bike, but the downhill coming back in more than makes up for it. As an example on can average 16-18 mph going out but 21-25 coming in.
 
 

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Tips
When to Use Energy Gels and Hydration Drinks and Can They Be Used Together?

All athletes need three things: hydration, energy and electrolyte replacement. To perform at your best you want to get the proper amounts of each in perfect balance. The good news is that we make it easy to do using either e-Gel or e-Fuel.
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Plantar Fasciitis

Experienced as heel pain when you take your first steps after getting out of bed or after sitting for a long period of time, plantar fasciitis is a running injury most frequently caused by an abnormal motion of the foot or too-tight calf muscles.
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How to Avoid The Porta Potty During a Race

We've all seen it and most of us have done it ... 30 minutes (or less) into a race athletes are already looking for a port potty. The good news is that it doesn't have to be that way. The secret is a proper hydration plan before the gun goes off, and here's how you do it.
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See why athletes are making the switch to e-Gel, the only Electrolyte Energy Gel. Get 230 mg Sodium, 85 mg Potassium and more complex carbs than any other gel.
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