Heel & Crank Duathlon

3 mi run / 11.1 mi bike / 2.6 mi run

June 7, 2025

Registration is now open for Heel and Crank!

The Heel & Crank Duathlon is a very popular duathlon in Alabama that is put on by the Team Rocket Triathlon Club.

What’s New for 2025

We’re shaking things up this year, and we think you’re going to love it.

New Venue! After a long and wonderful run in Mooresville, we’re bringing the race to Research Park, returning to the race’s roots and giving you smoother roads and a fresh race-day vibe.
New Partnership! We’re teaming up with The Big Run Madison to bring you our most exciting event yet! More runners, more energy, and hands down the best post-race party we’ve ever had.

And one more thing to note:

Still Not USAT Sanctioned – We’ve chosen to keep things unsanctioned for 2025. With this being our first year at a new venue, we wanted to focus on creating a smooth, fun experience without the added logistics. We may revisit USAT sanctioning in the future, but for now, we’re keeping it simple.

Schedule of Events

Packet Pickup: June 6th
Fleet Feet MADISON at 10AM-6:00PM (Please note location: 181 Hughes Road)

Race Day: Saturday, June 7th.

THERE WILL BE NO RACE DAY REGISTRATION
6 am – 7:30 am Packet Pickup at Adtran South Tower

7:45 am Transition Area Closes

8:00 am Race Starts

9:30 am – 11 am Music, Hot Food, and Cold Drinks

10:00 am: Awards

Headphone Policy

We’ve added a new rule this year based on feedback from other races: No headphones of any kind are allowed on the bike leg. That means:

No AirPods (yes, even in transparency mode)
No bone-conducting headphones
No single-earbud setups
No phones on speaker in your jersey pocket
No sneaky earbuds tucked under a headband, helmet strap, or buff

If it plays sound and you’re using it on the bike—it’s not allowed. If you’re caught, it’s an automatic disqualification. This will be covered in emails and race announcements, so there won’t be any surprises.

Why so strict? Because this year’s bike course is a three-loop route. You will be passing or getting passed by other athletes, and it’s crucial that everyone can hear volunteers, officials, and any on-course communication, especially when space is tight or something unexpected happens.

We’ve had numerous complaints at other events about headphone use creating unsafe situations. This rule is all about keeping you, your fellow racers, and our volunteers safe out there.

What About the Run?

Headphones on the run aren’t banned, but they’re strongly discouraged. Here’s why:

Volunteers will be giving you instructions during the course.
You might not hear approaching runners trying to pass you.
Emergency vehicles, course bikes, or even a course change might require quick communication.
You’re missing out on the cheers from spectators and the overall race experience. Trust us, it’s better unplugged.

We get that music can help you push through, but situational awareness is more important. Please consider leaving the headphones in transition and soaking it all in.

Thanks for racing safe and staying aware out there!

Help Us Donate to the Alabama ALS Chapter and to the Muscular Dystrophy Association:

The Heel & Crank Duathlon raises money and awareness for ALS (Lou Gehrigs disease). This charity was chosen because of the late Darin Kruse, one of our local triathletes and friend, who lost a 3-year battle with ALS. The Muscular Dystrophy Association was chosen to help fund a cure for Duchenne Muscular Dystrophy, a disease that strikes children.

Course Description

Run 1: The Big Run (3.1 miles). Strava Course. This run goes around the classic Double Helix Trail, a short out and back on Discover Dr, and then returns to transition. The Big Run participants will come straight to the finish line, while duathlon participants and relay participants will head to transition.

Bike: This one is pretty simple. Three clockwise loops around Explorer Blvd.

Run 2: The Little Run (~2.6ish miles). (MapMyRun link) We are still establishing the exact course, but this will be 1) a different course from The Big Run and 2) shorter by a significant margin. It should result in some really fun strategy for finding that last bit of speed for the run. Run into the finish line, and you’re done!

Parking

Parking information will be on site at Adtran South Tower.

Transition

Please read the following carefully to help ensure a smooth and safe experience for everyone:

Racking Your Bike:
Bike racks are available on a first come, first served basis. Please be respectful of your fellow athletes when racking your bike. That means:
- Don’t be a rack hog. Leave space for others.
- Do not move or tamper with anyone else’s gear. If there’s a problem, please find the race director or a race official and let us handle it.
Safety Check – Handlebar Plugs Required:
All bikes must have bar-end plugs. This is a safety requirement. If your handlebar ends are open, you will not be allowed on the course until they are plugged. We’ll have a limited number of spares at check-in, but don’t count on that; check your bike ahead of time.
Helmet Rules:
Your helmet must be on, properly fitted, and buckled before you reach the bike mount line.
It must remain buckled until after you cross the dismount line. No exceptions. This is one of the most important safety rules, and it will be enforced. To keep it simple (and avoid any issues), we recommend putting your helmet on before you touch your bike and leaving it on until your bike is racked after the ride. Easy, safe, and within the rules.
No Riding in Transition:
You may not ride your bike in the transition area. Walk or run your bike to and from the designated mount/dismount lines.
Keep It Simple – Leave the Kitchen Sink at Home:
We get it, you like to be prepared. But please don’t bring every piece of gear you own into the transition area. Space is limited, and clutter creates tripping hazards.
Stick to the essentials: your bike, helmet, shoes, hydration, and whatever you actually plan to use during the race. If your transition spot starts to look like a yard sale, we may ask you to tidy up. You can leave extra gear at the edges out transition, out of the way of race traffic.

Awards

Award Ceremony will start after all athletes have finished.

Please note: You must be present to receive your award, or arrange for someone to pick it up on your behalf. Awards will not be mailed.

Awards will be given to the top 3 finishers in the following categories:

Overall – Male & Female
Masters – Male & Female
Relays – Male, Female, and Co-Ed teams
Age Groups – Male & Female (standard 5-year increments)

New for 2025: The DFM Award (Dead… Freakin’… Middle)
You know what it really stands for, but we’ll keep it family-friendly.

Not everyone’s gunning for the podium, and that’s okay! This year, we’re celebrating the unsung heroes of the middle pack. The DFM Award goes to the athlete who finishes closest to the average finish time of all individual participants.
It’s not about being the fastest or the slowest—it’s about proudly landing right at the top of the bell curve.

DFM glory knows no gender. There will be one winner, and one winner only. Choose your pacing wisely.

Stick around, cheer on your fellow athletes, and celebrate your hard work—you’ve earned it!

Some Important Rules

We don’t put rules in place just to sound official. We put them there because we like all of you in one piece. So yes, we’ll be enforcing safety policies: helmet on and buckled on the bike, no headphones on the bike, you get the idea.

As a new race director, I’m proud to say I’ve never had to fill out an incident report—and I’d really like to keep that streak going. Please don’t be the reason I have to learn how to fill one out.

Here’s what you can do to help:

Listen to announcements. We promise they’re more than background noise.
Follow volunteer instructions. They’re not yelling for fun.
Read the signs. They’re not just decorative.
Be nice. Seriously. That includes other racers, volunteers, and the porta-potty line.

And just so we’re all on the same page: arguing with or being rude to volunteers or race officials is grounds for disqualification. They’re giving up their day to make yours awesome—don’t make us go full parent mode.

Please Note

We’re still working through some of the final planning and permitting details, so things like course maps, timing, and other logistics may change slightly between now and race day. We’ll do our best to keep everything consistent, and to give you as much notice as possible if anything does shift. Thanks for your understanding and flexibility as we put together the best possible race experience!

Results

Click here to see all past race results

Registration

Click Here!

As you gear up for race day, we hope you have an amazing experience, whether you’re chasing a PR, conquering your first duathlon, or just soaking in the good vibes.

Please take a moment to remember the cause behind this event, and don’t forget to thank the incredible volunteers and support staff out on the course. This race doesn’t happen without them!

If you have friends or family who’d like to be part of the action, we’d love their help, PLEASE send them the volunteer sign-up link or sign up now. It’s an amazing way to get involved with the club.

Race hard, and race safe!
Matt Fletcher
(race director)
heelandcrank@gmail.com