Triathlon 101

Welcome!

Are you ready to discover one of the most exhilarating sports out there? Welcome to triathlon! This endurance sport challenges athletes to swim, bike, and run their way to the finish line. From the excitement of the swim, to the speed of the bike, and the endurance of the run, triathlon tests athletes both physically and mentally.

One of the amazing things about triathlon is that people from all walks of life, backgrounds, and fitness levels can participate and achieve their goals. On race day, we all come together to cross the same finish line, and that's what makes this sport so special. So let's get ready to learn about the swim, bike, and run, and all the tips and tricks to help you reach the finish line!

Triathlon Distances

One of the most exciting aspects of triathlon is the variety of distances available to athletes of all levels. From the sprint distance to the Ironman distance, there's a triathlon distance that's perfect for you. Each distance presents its own unique challenges and rewards.

  Swim Bike Run
Sprint 1/4 to 1/2 mile 12-14 miles 5k (3.1 miles
Olympic 1.5k 40k 10k
Half Ironman 1.2 miles 56 miles 13.1 miles
Full Ironman 2.4 miles 112 miles 26.2 miles

Distances can be somewhat different per event, especially at the sprint distance. Also, even when two different races are the same distance, one may be significantly more challenging than the other: for example, the difference between a downriver swim vs. open ocean swim, or a very hilly bike course vs. a relatively flat one.

Visual comparison of time spent in different triathlon race distances
Overall Average Triathlon Finish Times (Including Transition)

Triathlon Training

Training for a triathlon can be challenging, but with the right mindset, tools, and strategies, you can achieve your goals. From building up your endurance and speed, to mastering the transitions between swim, bike, and run, triathlon training requires dedication, discipline, and a whole lot of energy. But don't worry, we've got you covered!

Ready to dive into triathlon training? Here are some tips to get you started:

Elements of Training

  • Frequency: how often you exercise.
  • Intensity: how hard the workout is.
  • Duration: how long a workout will be.

Start Small, Gradually Build

  • If you haven't exercised in a while, see your doctor first.
  • Beginners: start with low frequency, intensity, and duration. Gradually increase frequency while keeping duration and intensity low.
  • Experienced athletes: if you're fit and have good technique, you can safely increase duration and intensity.

80/20 Rule

  • Practice the "80/20 Rule": 80% of training time should be at low intensity, 20% at high intensity.
  • This maximizes gains and reduces the chance of overtraining and injury.

Train Your Weakness, Sustain Your Strength

  • Most people have a history in one sport. Train your weakness and sustain your strength for success.
  • If you feel equal in all three sports, focus more on running.

Get Support

  • Train with friends and members of Seattle Triathlon Group.
  • Need help creating a training plan? Consider hiring a triathlon coach or reach out to our triathlon group for support.
  • But don't forget: the most important part of triathlon training is to have fun!

Swim 101

Open Water Swimming: Prerequisites

Before attempting an open water swim, it's crucial to have a strong swimming ability and sufficient endurance.

Swimming Ability: be confident in a skilled swimmer in the pool, proficient in various strokes, and able to tread water effectively.

Endurance: Gradually build up your swimming endurance to comfortably swim at least 1/2 to 1 mile in a pool before tackling a similar distance in open water.

These factors are key to ensuring your safety and enjoyment during open water swims.

Of all the disciplines in triathlon, the swim requires the most technique. A strong person swimming will lose to a technically proficient swimmer every time. Triathlon’s biggest barrier to entry is swimming. Open Water Swimming is different from pool swimming. Here are some tips to help beginners adjust:

Master the Swim

  • The swim requires technique more than strength
  • Technique is key to success in the water - a technically proficient swimmer will always beat a strong person swimming.
  • Our hosted Open water swim meetups are not the place to learn how to swim.
  • Hire a coach to speed up your learning curve.

Pool Swimming Distances

Trithlon Distance Yards Lengths (25-yard pool)
Super-sprint (1/4 mile) About 500 yards 20 lengths
Sprint (1/2 mile) About 800 yards 32 lengths
Olympic 1700 yards 68 lengths
Half Ironman 2000 yards 80 lengths
Full Ironman 4000 yards 160 lengths

Mastering open water swimming requires prioritizing technique over strength and seeking guidance from a coach or attending a clinic/workout session for efficient learning.

Hone Your Skills

  • Develop your skills in a pool first before venturing into open water.
  • Learn bilateral breathing: Practice breathing on both sides to be more adaptable to different conditions and to help with sighting.
  • Sight regularly: Lift your head to sight frequently to stay on course and avoid swimming off track. Use landmarks or buoys as reference points.
  • Front crawl is the most energy-efficient OWS stroke,but if you’re not concerned with speed, any comfortable stroke can be used.
  • Practice sighting techniques in the pool, looking every third stroke until finding a rhythm.

Be Safe

  • Pool swimming is the absolute best place to work on stroke technique.
  • New swimmers are encouraged to take a lesson or a short series of lessons from a respected swim instructor who understands triathlon before starting out.
  • Find a buddy: Swim with a partner or in a group when possible for safety and support.
  • Join Seattle Triathlon Group's weekly Open Water Swims for continued support and OWS safety

Other Helpful Outdoor Swimming Kit

  • Wear a brightly coloured standard swimming cap for visibility, wear 2 if you're cold.
  • Use a tow float in open water swimming for enhanced visibility.
  • Wear thermal hats, booties, and gloves if you are susceptible to the cold.

What To Do When Fear Strikes

  • Fear is normal, but it can be managed.
  • Remember that OWS is a fun, enjoyable activity.
  • Focus on the techniques you have learned and the progress you have made.

Wetsuits

  • Buoyancy: Triathlon wetsuits keep the swimmer's body higher in the water, reducing drag and improving swim performance while reducing fatigue.
  • Thermal insulation: Made of neoprene, triathlon wetsuits provide excellent thermal insulation for warmth in cold water, allowing for longer and more comfortable swims in chilly conditions.
  • Flexibility: Triathlon wetsuits allow for a wide range of motion in the shoulders and arms, enabling natural swim stroke and promoting efficient and comfortable swimming.
  • Speed and hydrodynamics: With a sleek surface that reduces water friction, triathlon wetsuits improve hydrodynamics for faster swim times and improved performance in the water.

Review event rules: Check for wetsuit usage restrictions based on water temp, distance, etc. Follow organizer guidelines for swim safety.

Remember, open water swimming can be different from pool swimming, so take the time to prepare and acclimate to the new environment. Always prioritize safety and enjoy the unique experience of swimming in open water!

Swimming front crawl technique
Swimming front crawl technique

Cycling 101: A Beginner's Guide

In this section, you will find important information about cycling in a triathlon, including tips on bike selection, safety, bike fit, pedals and shoes, flat tire maintenance, options for those without a bike, and essential tools to carry during your ride.

Bike Selection

  • Road bikes, triathlon bikes, mountain bikes, and even beach cruisers are acceptable options for a triathlon, depending on your preference and the type of race you're participating in.
  • Consider factors such as comfort, speed, and handling when choosing a bike for your triathlon.
  • Seek advice from experienced cyclists or visit a local bike shop for guidance on selecting the right bike for you.
  • Bike fit is crucial for comfort and efficiency during training and racing, so ensure your chosen bike is the right size and properly fitted to your body.

Choosing the right bike for your triathlon is important, and factors such as comfort, speed, and bike fit should be considered.

Safety

  • Know the rules of the road and always wear a properly fitted helmet when cycling, regardless of the distance or location of your ride.
  • Follow traffic laws, signal your turns, and be aware of other road users.
  • Use hand signals and communicate with your fellow cyclists when riding in groups.
  • Learn cycling etiquette, such as passing on the left and holding your line, to ensure a safe and enjoyable ride.

Safety should be a top priority when cycling in a triathlon, and following traffic laws, wearing a helmet, and practicing good cycling etiquette are essential.

Flat Tire Maintenance

  • Changing a flat tire is a common occurrence during cycling, so it's important to learn how to do it.
  • Attend beginner clinics or seek guidance from experienced cyclists to learn tire changing techniques and carry the necessary tools with you during your rides.
  • Practice changing a flat tire in a controlled environment before attempting it during a race.
Knowing how to change a flat tire is a crucial skill for cyclists, and attending clinics or seeking guidance from experienced cyclists can help you learn this skill.

No Bike, No Problem

  • If you don't have a bike yet, consider joining spin classes as an alternative for building your cycling fitness.
  • Look for classified ads from triathlon clubs or online communities to buy or sell triathlon equipment, including bikes, at a reasonable price.
  • Borrowing or renting a bike from a friend, local bike shop, or bike-sharing program can also be an option for your training and racing needs.

Pedals And Shoes

  • Choose cycling or triathlon-specific shoes with stiff soles for efficient power transfer and better performance.
  • Seek professional help for installing clipless pedals and learning how to use them safely, as they can greatly improve your cycling efficiency.
  • If you're not ready for clipless pedals, consider using mountain bike shoes with velcro straps as a more modest step towards a performance pedal system.

Essential Tools To Carry

  • Carry a small tool bag attached to your bike with tire levers, spare tube, patch kit, money, ID, and nutrition for emergencies during your ride.
  • Learn how to use these tools and bring them on every ride.
Diagram of bike with various components labelled
Components of a bicycle

Run 101: A Guide

Most people are accustomed to lacing up their shoes and off they go! Well in triathlon, you lace up your shoes after dismounting from a bike ride which followed a swim.

Check Your Form

  • Pay attention to your posture, alignment, stance, gait, and cadence.
  • Good habits create good form, which helps avoid injury.
  • This is particularly true in triathlon running.

Wear Proper Shoes

  • This may seem obvious but if you are losing toenails or have a blister that just won’t go away, you may want to try different shoes.
  • Certain brands are best for wide or slim feet, high and low arches, cushiony vs flat, etc.

Run Safely

  • Plan your runs in advance and always be prepared.
  • Stay alert and attentive to your surroundings, avoiding distractions and obeying traffic rules.
  • Carry identification and use reflective material to increase visibility, and consider running with a partner or group for added safety.

Pace Yourself

  • The third leg in Triathlon requires as much stamina as the swim and the bike portions.
  • Develop a race plan and stick to it.

Gear What You Need To Know

  • Running shoes: Get a good pair designated just for running. STG recommends purchasing shoes after a gait analysis to prevent injury.
  • Thin running socks: Avoid cotton and choose synthetic materials that wick away moisture and reduce blistering.
  • Athletic shorts & t-shirt: Technical fabrics are preferable to cotton.
  • Jogging bra (if applicable).

Gait Analysis: Why Do I Need It?

  • Gait analysis is a method of assessing how you walk or run to identify biomechanical abnormalities.
  • Efficient movement is important to avoid injuries.
  • Gait analysis can be done at a running store, podiatrist/orthopedist, or with a qualified physical therapist or exercise physiotherapist.
Running shoe types
Running shoe types

Items To Bring And How To Carry Them

  • At minimum, carry your ID, cell phone, a snack for longer runs, and plenty of water.
  • Consider wearing a hat and sunscreen on sunny days.
  • Depending on the length of your run, you can also consider wearing a water belt or a money/ID holder if your pockets aren't secure.

To Stretch Or Not Stretch

  • Do an easy warm-up run for a minimum of 10 minutes prior to stretching to warm up your muscles, as stretching cold muscles can lead to injury.
  • Stretch after your run.

What Is A Run/Walk Workout

  • A run/walk workout is a training method that alternates between running and walking.
  • It can be as simple as 1 minute of running followed by 1 minute of walking, repeated for a set number of times or duration, Example 20 minutes.
  • This can be a beginner-friendly approach or a way for those who haven't run in a while to ease back into running, with the option to gradually increase running segments and decrease walking segments for improved fitness and running form.

Technique: Improving Your Running Form

  • Posture: Maintain a tall, proud posture with an upright position and looking at the horizon, avoiding a hunched or rolled position.
  • Lean: Lean forward from the ankles (not the waist) to increase speed.
  • Arm swing: Keep elbows bent at a 80 to 90 degree angle and swing from the shoulder in a fore-and-aft motion.
  • Foot-ground contact: Position your foot to meet the ground just millimeters in front of the hip for efficient turnover.

Race Day 101

As race day approaches, it's essential to be well-prepared and confident to perform at your best. To help you make the most of your race day experience, we've put together a comprehensive race day checklist and some useful tips to address those inevitable race day jitters.

Race Day Checklist Overview

  • Gear: Double-check that you have all the necessary gear, including your bike, helmet, wetsuit (if applicable), running shoes, race bib, and any other race-specific requirements.
  • Nutrition: Plan your race day nutrition, including pre-race breakfast, hydration during the race, and post-race recovery fuel.
  • Clothing: Lay out your race day clothing the night before, including triathlon-specific apparel such as tri suit, swim cap, goggles, and any other gear you may need for transitions.
  • Transition Setup: Familiarize yourself with the transition area layout and set up your transition area with your gear in the designated spot.
  • Timing Chip: Ensure that you have your timing chip and know how to properly attach it to your ankle or wrist.
  • Race Course: Review the race course, including swim, bike, and run routes, elevation changes, aid stations, and any other important race details.
  • Safety: Follow all race rules and safety guidelines, including wearing a helmet during the bike portion, obeying traffic laws, and being aware of other athletes on the course.

Race Day Tips

  • Arrive Early: Arrive at the race venue early to allow ample time for parking, packet pickup, transition setup, and warm-up.
  • Warm-up: Warm up your muscles with some light exercises or a short jog to help prevent injuries and prepare your body for the race.
  • Stay Hydrated: Stay hydrated before and during the race, sipping water or sports drink regularly to avoid dehydration.
  • Pace Yourself: Avoid starting too fast and burning out early in the race. Pace yourself according to your race plan and listen to your body.
  • Stay Focused: Focus on your race and avoid comparing yourself to other athletes. Stick to your own race plan and stay mentally focused.
  • Transition Efficiency: Practice quick and efficient transitions between swim to bike and bike to run to save time during the race.
  • Stay Positive: Stay positive and believe in yourself. Remember that race day jitters are normal, but you've trained hard and are prepared for this moment.
Checklist of items to have packed and ready for a triathlon race.
Checklist of items to have packed and ready for a triathlon race.

Addressing Race Day Jitters

  • Visualize Success: Envision crossing the finish line and having a successful race day.
  • Deep Breathing: Use deep breathing techniques to calm nerves and relax your body.
  • Positive Self-Talk: Boost your confidence with positive self-talk and remind yourself of your training.
  • Stick to Routine: Maintain familiarity and comfort by sticking to your pre-race routine.
  • Surround Yourself with Support: Seek support from friends, family, or fellow triathletes for encouragement.
  • Focus on Controllables: Direct your focus to what you can control, such as race strategy, nutrition, and mental attitude.