- Check the space and the kit.
- Get your child's attention first.
- Show it from two sides.
- Say one thing only.
- End on one that works.
Put the phone down where you can see it. Tap Next with your thumb, or use the arrow keys.
Is the space marked?
- A start line
- A bike slalom of cones
- A transition mat
- A finish line
A rack or a wall for bikes; a mat for shoes and helmet; a loop of 100 m.
Three minutes to get warm.
Easy jogging on the spot, then arms and legs. How to warm up well is explained at workonfitness.com.
- Lay out the change spot: helmet upside down on the bike or mat, shoes beside it.
- Run in, put the helmet on and buckle it, then take the bike and walk it to the line.
- Ride the loop, get off at the line, walk the bike back, rack it, then take the helmet off.
Show it once from the front and once from the side, slowly. Then let your child try.
- Set up your own change spot.
- Duathlon laps: run, ride, run.
- Helmet on and buckled before touching the bike; off only after racking it.
- Walk the bike to and from the rack.
- Brakes on before getting on and off.
How much: 3 duathlons
Helmet on before you touch the bike
Quick shoes
The rules
Run barefoot on grass, and on the whistle run to your shoes, put them on and run to the line.
- Leave shoes on the change mat
- Jog barefoot on the grass
- On the whistle, run to the shoes, put them on, do them up and run to the line
- 3 tries; keep the best time
Fair play: A grown-up puts shoes on sitting down.
- Points
- 1 point for each try faster than your last; 2 points for shoes done up properly every time.
- Fouls
- That try does not count: laces or straps not done up; starting before the whistle; running through someone else's change spot
- Win
- Beat your best time.
- 2
- 4
- 6
The child sets up and clears the change spot without help, 3 times.
End on one that works. If it was hard today, finish with the easier version.
Well played.
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