[Laneco]

I used to do run/bike duathlons, including a couple where there two running and one bike leg. So run 5K, cycle 25K, run 5k. That's two transitions from bike to run.

I was absolutely 100% convinced that I needed to use my tennis shoes and go with some type of alternate pedal setup. I tried a couple of them. Tried standard cages, then later a "power strap" that looks a lot like what you see on a gym bike (rubber goes over the foot). I was just POSITIVE that the time I saved keeping the same shoes would pay off in quicker transitions.

Problem is, that proved absolutely false. Took me a while to figure out why. The cycling shoe and clipless pedal is very efficient. The tennis shoe and anything else is LESS efficient and very consistently my run was slower with that combination and in every case, the bike split was faster with the cycling shoe/clipless pedals.

Use your proper footwear for each sport and practice your transition. Lay your gear out properly, use speed laces on the running shoes, etc. You should be able to switch from cycling shoes to running shoes in well under 30 seconds. You will easily make that up in increased efficiency.

angela