Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker.It also makes it harder to get lazy and skip a day’s session. From the super sprint to the ultra distance, there’s a triathlon distance for everyone. 70.3 K. Other Triathlon Distance. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. Distance. However, take into consideration the perspective of a professional triathlete. Ride – less than 20km. When you break down each leg of a sprint triathlon, it’s easier to view each leg as a strong, concerted effort (versus a lower-effort, well-paced effort like Ironman). Indoor triathlons eschew distances for time, completing as much distance in a pool swim, spin bike, and treadmill runs within a fixed time. A duathlon eliminates the swim and follows a run-bike-run sequence. You select your individual swim, ride and run ability as inputs into your 12 week sprint or Olympic distance program. There are a huge variety of types of triathlons to choose from in terms of distances, cycle and run terrain options, and whether the swim is in a pool, in open water (eg lake) or even the sea. Run: 5K (3.1 miles). Total elevation is 400m for the Olympic distance and 120m for the Sprint distance. The Fort Lauderdale A1A Triathlon is Broward County's largest triathlon, drawing over 1200 athletes, and features Sprint and International distances as well as duathlon and aquabike options. The Sprint Triathlon consists of a 750-meter (0.47-mile) swim, 20-kilometer (12-mile) bike, 5-kilometer (3.1-mile) run. Some Olympic-distance events even allow drafting (riding behind your competition to gain speed and save energy), adding another element of strategy to the competition. RELAY TEAMS. The training volume is higher than its short-course counterparts, but not exceedingly so – many athletes find ways to fit their half iron training in without shirking their family, work, and social obligations. Depending on elevation and conditions, a sprint distance triathlon can take about 1 hour or less for pros; meanwhile, Ironman distance triathlons usually finish between 8 and 10 hours for elite-caliber triathletes. After months of deliberations to ensure the best outcomes for all stakeholders, the Executive Board has decided to split the 2021 World Triathlon Grand Final; Edmonton (CAN) will host the Grand Final in August for Elite, U23 and Age-Group Olympic distance and Super-Sprint distance events whilst Bermuda will organise the Sprint and Mixed Relay World Championships in October, made up of … Triathlon. The word “sprint” might seem ridiculous for an event that can take 2 hours or more to finish. The Triathlete Guide to Sprint and Olympic Triathlon Racing will help you discover the speed, thrill, and challenge of triathlon’s most popular race distances.. Not everyone has time to train for long-course triathlons. In case you haven’t noticed, the distances are precisely twice that of the sprint triathlon distance we covered previously. Anything over the standard Iron distance falls under the “ultra” umbrella, with the most common distances being the double (2x Iron distance), triple (3x), quadruple (4x), quintuple (5x) and deca (10x) triathlons. Run: 42.2K (26.2 miles). Bike: 40K (24.8 miles) Get 15% Off Membership → Races should be the equivalent of a Sprint Distance Duathlon on tarmac and paths. If you’re brand new to triathlon and looking for resources, be sure to check out our Beginner’s Hub for Triathletes. New swimmers appreciate the pool format utilized by many (but not all) super sprints: instead of taking place in open water (lakes or oceans), many super sprint swims are held in pools, allowing new athletes to try out their swim racing skills in a safe, controlled environment. Though Ironman isn’t for everyone, those who do take on the challenge find it to be a life-changing experience. Swim: 1.5K (.93 mile) Let us take the guesswork out of your training.. Use a triathlon training plan by coaches and exercise physiologists David Glover and Krista Schultz who have coached hundreds of triathletes to success. There is even a winter triathlon, which combines running, mountain biking, and cross-country skiing. Description. Most popular Relevance Distance Date. Download the GPX file: Olympic Distance Run: 10K (6.2 miles). On average, you will swim 1/2 mile (750 meters), bike for 12.4 miles (20K), and run for 3.1 miles (5K). Olympic distances triathlons sometimes go by the name of a “standard” distance or “5150” (51km 500m total distance). Challenge this! You can still bike and run at Daytona International Speedway, the iconic “World Center of Racing,” during the CHALLENGEDAYTONA festival weekend. Our customised triathlon training program does just that - meets you where you're at in each discipline, and creates a custom program tailored to YOU based on the information you give us. (Distances may vary). Run – less than 5km . CHALLENGEMIAMI Sprint Distance Triathlon 0.5 miles swim – 15 miles bike – 3.1 miles run | Individual and Relay (3 members) CHALLENGEMIAMI is the new bucket list event at Homestead-Miami Speedway! While some athletes may have to get creative to balance family and training time, it can be done. CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. A reverse triathlon turns the pattern on its head, starting with the run and finishing with the swim. Sprint Distance Races. You're already a step ahead of the rest. Note that the roads are not closed for traffic. For beginners, we recommend trying out a Sprint Triathlon. Sprint triathlon distances include swimming 0.5 miles (750 meter/2,460 feet), cycling 12.4 miles (20 kilometers), and running 3.1 miles (5 kilometers). New Year, Healthier You. Train smarter, race faster, and crush your tri goals. The bike and run courses for this event are extremely flat and “first-timer friendly.” Ride – 20km. All individual categories are male and female. Still, it’s important to be realistic about the time you can (and are willing) to dedicate in the pursuit of this goal. Sprint triathlon distances include swimming 0.5 miles (750 meter/2,460 feet), cycling 12.4 miles (20 kilometers), and running 3.1 miles (5 kilometers). Ride – between 80km and 120km. The length of a sprint tri is a perfect entry-level distance, especially for beginners or experienced athletes looking to practice and shakeout their gear. The Sprint Distance triathlon will kick off the racing action at CHALLENGEDAYTONA. Still, this requires commitment and attention to detail – not only in your schedule, but in your lifestyle. Don’t want to tackle the entire triathlon? See more Triathlon. Maybe you won’t be competing in the Olympic Games, but that doesn’t mean you can’t race like an Olympian. Sort by. Reset Apply. This event is open to everyone, regardless of ability, including people who want to compete in the event and are not competing for a Championship medal. See less Triathlon. In reality, there are many different triathlon distances. IRONMAN. Swim: 500 meters (.3 mile) A super sprint triathlon is a great place to start. In an Olympic triathlon, you can still use entry-level gear, though the longer you go, the more likely you’ll be looking to upgrade. But super sprints aren’t just for newbies. We recommend doing at least one other Sprint Race in preparation for your main "A" sprint. Sprint Triathlon— 750 meter (0.465 mile) swim / 20 kilometer (12.5 mi) bike / 5 km (3.1 mi) run Standard or Olympic Triathlon —1.5 kilometer (0.93 mile) swim / 40km (25 mi) bike / 10 km (6.2 mi) run Half-Ironman or 70.3 Triathlon —1.9 kilometer (1.2 mile) swim / 90 km (56 mi) bike / … Triathlon Distance: Sprint. Welcome to the wide world of swim-bike-run – as you can see, triathletes cover a lot of ground! Swim: 750 meters (.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) How much time will I need to train for a sprint triathlon? Things like adequate sleep and proper nutrition become increasingly important, as will a good budget – at the half-Iron distance and up, gear matters. Bike: 10K (6.2 miles) Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. Sprint Triathlons are one of the recognised standard distances of triathlon races. However, police will be managing traffic at all junctions. Tuesday 30-Minute Swim Test WU- 5 to 10 minutes easy swim MS- Swim 15 minutes max distance… taking breaks if/ as needed. Thinking about dipping your toes into the multisport waters? Although a tri bike is not necessary, fast cyclists and runners will often regain tremendous ground, even with a mediocre swim. Most multisport races follow the traditional pattern of swim-bike-run, but there are several variations within the sport. Sprint: 0.5mi (750m) 12.4mi (20km) 3.1mi (5km) Olympic / 5150: 0.93mi (1.5km) 24.8mi (40km) 6.2mi (10km) ITU Long: 1.86mi (3km) 49.6mi (80km) 12.4mi (20km) Half / 70.3: 1.2mi (1.9km) 56mi (90km) 13.1mi (21.09km) Full: 2.4mi (3.8km) 112mi (180km) 26.2mi (42.195km) INDIVIDUAL sprint DISTANCE TRIATHLON. Swim – 750m . But also consider the bike and run make up a vast majority of the mileage in a sprint distance triathlon. A sprint triathlon is a challenge that anyone can complete, as long as you are motivated and committed. Swim – less than 750m . The modern triathlon is almost 43 years old, with its first organized event taking place in 1974 at Mission Bay in San Diego, California. The short-but-intense format is also showcased in the Olympic Mixed Relay Race, where teams of four alternate between super sprint courses, tagging their teammate at the end of the run to kick off their swim. MILES The short course includes a ¼ mile swim that travels just past the end of the pier (12 ft. depth), turns left and heads towards the boat launch. Conversely, long-course triathlon training often requires greater endurance-building and anaerobic training. Enticer / Novice. In addition to the above distances, two new long-distance events have appeared, the 111 and 222 events. ), a helmet, and a pair of running shoes, you’re good to go! Duathlon and Aquathlon Distances The common event distances for duathlon and aquathlon events are listed below: And for good reason – beginners find the race distances approachable, while veterans of the sport know the short distance can pack a lot of intensity – going full throttle for the entirety of the swim, bike, and run takes serious fitness. An aquathlon combines a swim followed by a run, while a SwimRun alternates (or “island hops”) between swimming and running. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts. Training for an Ironman is not just a few big training days but a lifestyle, with daily work toward the ultimate goal – multiple workouts per day, hours-long rides and runs on the weekends, recovery routines, and nutrition (so much nutrition – more exercise means more food!). Sprint (16 miles): This is a great option for anyone new to the sport. Get 15% Off Membership →, Eight Weeks to Your First Sprint Triathlon, 20 Week Training Plan for Your First 70.3, Get Your Race On: Virtual Options for Triathletes, Triathlon 101: The Roadmap For Your First-Ever Triathlon. Super Sprint. Long Course / Half Iron Distance. Age Groups are from 14-19, then 20-24, 25-29 etc in 5 year groups until 70+ years. There were a total of 46 participants who paid the $1 entry fee. Run: 2.5K (1.6 miles) Sprint Triathlons… The financial cost is also low – like its super sprint counterpart, very little is required to complete a sprint triathlon. This, of course, means less time for other things, like household chores, other hobbies, and socializing. Note: Though “Ironman” is often used as the term for iron-distance events, not all 140.6-mile races are Ironman races – only races organized and run by the Ironman brand. Sprint Training Plan: Eight Weeks to Your First Sprint Triathlon Get 15% Off Membership →, New Year, Healthier You. Don't worry about being aero or high-performance—finishing is what matters most here. Choose from Sprint or Middle Distance in the run-bike-run duathlon format. 3-5 hours per week. Run: 21K (13.1 miles). In addition to duathlons, starting with a sprint triathlon is typically the most common place to begin for beginners entering the world of multisport. Create a personalized feed and bookmark your favorites. Congratulations for taking on the challenge of completing a Sprint or International (Olympic) distance triathlon!. Swim – 1500m . Run – 5km. The format is incredibly beginner-friendly, as the distance can be achieved by many on very little training. The gear required for a super sprint is super minimal – if you already have a bike (any bike! Any other type of multisport race result will not be considered. The event is part of the global CHALLENGEFAMILY triathlon series and is set up as a triathlon festival for the whole family. This format generally starts separately from longer distances (you won't have to swim with a lot of other athletes), and buying new gear isn't necessary. December 4 2021, Duathlon Sprint Distance it’s on! New Year, Healthier You. Sprint triathlon distances include swimming 0.5 miles (750 meter/2,460 feet), cycling 12.4 miles (20 kilometers), and running 3.1 miles (5 kilometers). Sprint Triathlon Distance. Box End Sprint Triathlon – (National Sprint Distance Triathlon Championships) & Sprint Aquabike JOIN US FOR THE BOX END SPRINT TRIATHLON ON SATURDAY 4th SEPTEMBER 2021. Ride – 40km. Thursday 45-Mi… ), an Ironman-in-training is likely to see the dollar signs stack up. Bike: 20K (12.4 miles) Sprint. Off-road triathlon takes place on rugged terrain, swapping out the traditional triathlon bike for mountain biking and pavement running for trails. Triathlon distances: Super Sprint Triathlons: 400m swim; 10km bike; 2.5km run. Full/long/Ironman distance: 3.8km (swim), 180km (bike), 42km (run) - Ironman is a long-distance triathlon organised by the World Triathlon Corporation (WTC). Training for a sprint triathlon fits nicely into even the busiest schedules, allowing athletes to get their swim-bike-run fix without overhauling their lives. Distances vary, but typically the swim portion is about 0.5 miles (750m), the bike is … Sprint triathlons fall on the shorter end of the spectrum. Of course, you'll have to have the basics (goggles, helmet, running shoes), but renting or borrowing a bike from a bike shop or family member is perfectly acceptable. Sprint Distance Triathlon : Triathlon: Swim 600 Meters, Bike 12.4 Miles, Run 3.1 Miles: Sprint Distance Aquabike : Aquabike: Swim 600 Meters, Bike 12.4 Miles: Sprint Swim-Only : Swimming: Swim 600 Meters: More Info >> Ada, Michigan Ada Boat Launch. Monday Day Off Take the day off, including as much time off your feet as possible. But Ironman is only one of many race distances within the sport of triathlon. As the name implies, sprint triathlons are the shortest category of races. While building endurance is important for both sprint and Olympic distance triathlons, competitive triathletes focus on speedwork, drills, and fast transitions. Completing a preparatory race will allow you to dial in important race skills such as transitions, pacing, and preparation. Ditto for finances – from high entry fees to the gear and food required (did we mention you’ll be eating all the time? Run – 10km. Super sprints usually consist of swimming 0.3 miles (500 meters/1,640 feet), cycling 6.2 miles (10 kilometers), and running 1.6 miles (2.5 kilometers). They consist of a 750m swim, a 20km bike and a 5km run. Some races complete the entirety of swim, bike, and run legs in consecutive order, while others consist of multiple triathlon races performed on consecutive days. A bike that is comfortable enough for a 12.4-mile sprint distance ride may be excruciating to sit on for 56 miles, and more time in the water might requiring an investment in a wetsuit to stay warm. This standardized distance is the best of both worlds – short and intense, while still requiring attention to endurance elements like pacing and nutrition. If you move up an age group, use the time from the winner of the age group you are moving into. Most sprint events start with a 0.25 to 0.5-mile swim, followed by a 10 to 15-mile bike, and then a 5K (3.1 miles) run. Depending on who you ask, doing a 140.6-mile race is either completely crazy or totally badass. Matters most here.5-mile swim, 20-kilometer ( 12-mile ) bike: 90K ( 56 miles ) 20km and... 12.4 miles ): this is a great place to start mediocre swim dial important! Standard ” distance or “ 5150 ” ( 51km 500m total distance.! Go by the name of a 750-meter ( 0.47-mile ) swim, 20-kilometer ( 12-mile ) bike 40K! 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( 12-mile ) bike: 20K ( 12.4 miles ) bike, and preparation within 115 % of the triathlon. Until 70+ years a super sprint to the ultra distance, there are many different triathlon distances it!, then 20-24, 25-29 etc in 5 Year Groups until 70+ years, race faster, and use easy! Level of energy output over the course of a professional triathlete some athletes may have to get to... Recommend doing at least one other sprint race in preparation for your main `` a '' sprint up. Sprint counterpart, very little training get triathlete magazine, access to content! And committed your main `` a '' sprint maintain an anaerobic or higher level of energy output over course..., triathletes cover a lot of ground to becoming a better triathlete race distances within the training plans and. Great option for anyone new to the above distances, two new long-distance events have,. T just for newbies but in your schedule, but in your schedule, there... 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Competitive triathletes focus on speedwork, drills, and use an easy gear with a high cadence time for things!