Duathlon Masterclass


Duathlon Masterclass Training Session


This session is organised by HowGoodCouldIBe.com
Date: 8th March 2015 12.30-18.30
Price £65
The six hour coached masterclass includes run and bike technique clinics and simulated races. On offer is an afternoon of quality coaching for intermediate and beginner duathletes and triathletes on a closed road circuit with world class coach Jez Cox.
The session is suitable for both male and female duathletes. A reasonable level of fitness will help you get more from it. The sessions are designed to be challenging for a wide range of fitness levels and no one should feel under or over stretched.
The course will be instructed by Jez, who is a British cycling qualified coach and leaders in this field.
The coaching will use the unique features of the Redbridge Cycling centre to enable you to try out new techniques and simulated mini races in a safe closed road environment which has been specifically designed for the purpose. It is a road based course but much of the coaching will be applicable to the off-road tri/duathlon environment.
Rest assured it will be as much fun as it is challenging and in depth.
Participants should bring a road ortime trail bike. Other equipment to bring on the day are:
Helmet, cycling shoes (if you use them), a towel for transition, a transition bag or box, Running shoes, close fitting race clothing and some training clothing to go over the top for the less intense sessions and in case of rain.
Unless considered dangerous all of the sessions will continue regardless of the weather so please bring suitable clothing.
We take our coaching and racing seriously but don’t worry; we don’t take ourselves too seriously!
Jez Cox was an elite cyclist from the age of 21 racing full time in Europe. He then went on to become a professional duathlete and has won over 80 races! As a coach Jez has worked with national and world champion duathletes and triathletes, pro cycling teams Paralympic and Olympic medallists.
He has also spent the last two years as Cycle Sport and coaching manager at the Olympic Velodrome in London as well as being the current Great Britain Duathlon team manager.


Event Name Duathlon Masterclass Training Session
Event Venue Redbridge Cycling Centre
Track Profile We will have exclusive use of the lower circuit of the track. That track is approximately 1km
Organised By
The session is organised by HowGoodCouldIBe. This is not an ATW event. ATW are only handling the online entries for this event.
Coaches Jez Cox
Contact leda@howgoodcouldibe.com


The road circuit which has been designed and built specifically for bike racing, training and casual use away from the problems of traffic on public roads.

The circuit which you will be using is approximately 1 mile in distance.

How is the afternoon structured?

12:30 – Participants arrive.
12:35 – 12:45 Introductions and explanation of the morning’s goals.
12:45 – 13:00 Jez Cox : An introduction to the sport of Duathlon and how it can benefit Triathletes in both racing and training
13:10 – 14:30 : Running Masterclass

In this session Jez will teach his tried and tested ‘Strings’ method of running for greater efficiency and reduced injury.
As well as teaching the intricacies of the technique he will work through a series of Drills and mini run sessions which massively help to engrain the optimal technique in your every day running. It is a fun and informal session which many runners will find revolutionise how they think about running.

The session will take place on a mix of road and grass and it does not involve running far. It is all about technique.

14:30 - 14:40 drink break (Please bring drinks bottle and snack)
14:40 - 16:00 Cycling Masterclass.

This session will work specifically on :

  • The art of super fast cornering
  • Mastering dead turns with confidence
  • Optimal gear selection
  • Body positioning and getting ‘more aero’
  • Pacing and measuring out effort
  • The 5 key sessions to bring on your cycling more than anything else.

16:00 – 17:00 Transition technique and tactics.  This will include a complete transition protocol and lots of tips on how to eek out even more time in both transitions.
17:00 - 17:50 Micro Races.
18.00 - 18.30 - questions and answer session with Jez Cox
18.30 - Close

Jez's  simulated races are now legendary in the world of Tri coaching. They pride themselves on helping the majority of athletes to complete all three disciplines and two transitions in under one minute and this is achieved by teaching every tiny aspect of smooth, efficient transition technique and then ramping up the fun as the races unfold.

It’s a great way to finish the afternoon and put everything into practise in a fun but highly competitive session which draws laughter as much as it does sweat.

At the end of the afternoon Jez and Leda will remain on site to answer questions about the sport and about racing and training opportunities for all participants.


If you are interested in other cycling training then ATW has training plans to help you train for your next event:
Other Event Information

Redbridge Cycling Centre

Redbridge Cycling Centre is a facility for cyclists of all abilities, from families to competitive riders. The Centre has purpose built road & off road tracks.

Bike Security

There is bike parking outside the Centre.

Parking and Transport

Ample car parking will be available

Changing & Toilets

Within the facility there are male and female toilets, six changing rooms, lockers and showers



You understand that this is not an ATW event. ATW are only handling the online entries for this event.

By booking onto this event you agree to complete a disclaimer form on the day of the event.

You agree that if you need to withdraw from this event then HowGoodCouldIBe will refund 50% of the entry fee if no later than 6 weeks prior to the event. A full refund, less admin fees, is available if a refund is requested within 28 days of purchase.
In the event of any of the coaches not being able to attend HowGoodCouldIBe will endeavour to find a suitable replacement but can not guarantee this. The sessions listed are a guide-line only and progress through the session plan will depend on the ability of the group. The coaches are free to alter the sessions as they see fit for the benefit of the group.


Location: Redbridge Cycling Centre, Forest Road, Ilford, Greater London, IG6 3HP