A triathlon encompasses a list of different endurance multisport events (swimming, cycling, running) which get raced over specific distances. Regardless of which type of triathlon you put under the microscope, they are one of the most challenging races you can take on. But, how do they all work together?
As an individual event, you would complete the swim, bike and run all in quick succession from one another and have your times combined into an overall result. Let’s break them down...
Triathlon Breakdown
Swimming
The swim is the first discipline, of which you’ll either be setting off (usually) in open water or a swimming pool, typically if the race is shorter or during winter. Open water is much more common, especially with the larger distance events. Participants have a set time depending on event distance, age category and the type of event you are racing. A pool swim is most likely associated with indoor triathlons, shorter races (super sprint triathlon (400m) or sprint triathlon (750m)), or even winter triathlon. Open water swimming is typically expected for Olympic (1500m), half-ironman (1900m) and full Ironman (3800m) triathlons, although it does cover super sprints and sprint triathlons too.
Cycling
The second part of the triathlon is the cycling leg. This is the longest part, typically where you cover the greatest distance. For shorter triathlons, this can be carried out on an exercise bike, but typically, it is almost always outdoors on a road or specific triathlon bike. On some off-road triathlons, people do use gravel and mountain bikes, but this is not what you would normally use if the course is well surfaced. Cycling a sprint triathlon would be around 20km, Olympic would be 40km, Ironman 70.30 would be 90km and finally, cycling a full Ironman would be 180km.
Running
The third and final part of the race, the run, is where races are won and lost. You’re often depleted somewhat from both the swim and bike so this is often an all our war on yourself as you push through to the finish. It can be as little as 5km for a Sprint triathlon all the way up to a marathon for the Ironman distance. Running a sprint triathlon would be around 5km, Olympic would be 10km, Ironman 70.30 would be 21.1km and finally, running a full Ironman would be 42.2km.
A triathlon is demanding. There’s no denying that it will test your skill in all three disciplines, as well as your speed. It’s a non-stop event that usually begins with open water swimming, cycling, and then running. In some cases, you can also find off-road triathlons, and in that case, the biking and running sections take place on different terrains, off-road.
Triathlon Kit
There are some essential pieces of kit you will need or at least should consider taking with you below:
- A bike (Road-worthy - typically a triathlon bike or road bike, but it is fit for purpose and a gravel or mountain bike might suit the location best. Do your research ahead of time)
- Wetsuit (if open-water swimming)
- Goggles
- Cycle Helmet
- Tri-suit / cycling shorts & top
- Running shoes
- Speed laces (for your running shoes so they slip on quicker)
- Sunglasses (for your protection against the sun, bugs and dirt)
- ZEN8 Swim Trainer
- Race belt
- Bodyglide / Anti chaffing
- Water bottle. Always ensure you have hydration covered.
- Nutrition
- Bike carrier
- ID - Required for check-in.
- Transition bag
- Spare CO2, tyre and inner tube
- Towel
- Sunscreen
- Bike pump
- GPS watch
- Change of clothes
Anyone who chooses to participate in a triathlon will need to train extensively for at least six weeks for the shorter distance events and ideally at least 12 weeks for the longer distances, although this is all relative depending upon their proficiency in each discipline. You would need to have speed, strength, endurance and technique covered with each of the three disciplines.
Traditionally, a triathlon almost always starts with the swim, then the cycling and then finally the run. As the swim is almost certainly first, if you want to make good progress in the race, it’s good to start out strong with an effective and powerful swim. ZEN8 would be perfect for this.
Sprint Triathlon
What is a Sprint triathlon? This is a standard triathlon that is ideal for beginners. The swimming section usually covers 0.5 miles, the cycling 12.4 miles, and then running 3.1 miles. Different terrains sometimes affect the length of each discipline, so it’s important to look into the details when choosing which event to enter.
Olympic Triathlon
What is an Olympic Triathlon? An Olympic triathlon is simply twice the length of a sprint triathlon and is the most widely known. This event covers a 0.93-mile swim, a 24.8-mile cycling section, and a 6.2-mile run. As the name suggests, these are based upon the Olympic Games, with the first Olympic triathlon taking place in the Sydney Olympics in 2000.
The leap from sprint to Olympic triathlons is significant, and many beginners feel pretty intimidated by the change. However, good quality training can overcome this. Sprint triathlons usually take between 1-2 hours to finish, but an Olympic event can take around 3 hours or sometimes more. In this case, training focused upon strength and endurance is vital to avoid injury.
Focusing on core strength, endurance, and technique is important for those who struggle with the swimming section of an Olympic triathlon. The ZEN8 Swim Trainer is ideal for those who want to train yet have busy lifestyles, meaning you don’t need to go to the nearest pool. They also allow you to focus upon the movement of each muscle group, building up your technique more succinctly.
Half-Ironman / 70.3 Triathlon
Another common type of triathlon is the half-ironman, also known as 70.3. The name is derived from the total mileage of each event. In this case, you will do a 1.2-mile swim, a 56-mile cycling section, and 13.1 miles of running, basically equating to a half marathon.
As you can see, the 70.3 triathlon is another step up, and while it’s not at the same level as the Ironman, it’s a massive test of endurance and strength. Stamina is vital and the ability to carefully place yourself across the three events.
Depending upon the course difficulty (elevation, location and weather), a 70.3 event can take between 5-6 hours to complete. However, the average professional athlete may take 7 or more hours to complete the course.
Ironman Triathlon
This is, without a doubt, the ultimate goal for many triathletes. The event began in 1975 in Hawaii, and the championship has taken place here every year since. To be dubbed the Ironman champion is the main focused goal for any professional triathlete. The course is challenging and covers a range of different terrains. Obviously, there are ironman events all over the world. In your typical Ironman event, the swim covers 2.4 miles, the cycling is 112 miles, and the run is 26.2 miles, consisting of a full marathon. The average time to complete the course ranges between 10-12 hours.
What is The International Triathlon Union?
Also known as World Triathlon, the governing organisation for triathlons was founded back in 1989, and it quickly achieved its primary goal of adding triathlons to the Olympic Games program. The organisation has a significant role in putting on the World Triathlon Series, the World Triathlon Cup annually, and the Ironman events.
You will also find small local clubs that put on triathlon races, helping beginners to build up their experience and strength. For instance, Challenge Family is a brand that organises events worldwide. However, it’s worth knowing that every nationality usually has its own body for sanctioning triathlons in that country, which also relates to Olympic qualifying.