Triathlon – What is Required for Training and Endurance | Hardworkout Magazine

Key takeaways

- A full Ironman consists of 3.8 km of swimming, 180 km of cycling and 42.2 km of running, while a sprint triathlon covers 750 m, 20 km and 5 km.

- The clock never stops in a triathlon, which makes the two transitions – T1 from swimming to cycling and T2 from cycling to running – part of the race time.

- Brick sessions, in which cycling and running are performed back to back, train the body for the transition and help the athlete settle on a bike intensity that does not ruin the run.

- One to two strength sessions a week can be enough for many triathletes, placed so that the legs are not left tired before key running or cycling sessions.

- On long distances an intake of up to around 90 grams of carbohydrates per hour may be appropriate, and the plan should be tested on long rides and brick sessions before race day.

Triathlon demands endurance, technique, and good planning of training. Three sports must be trained over the same period, and competitions can last from under one hour to well over ten hours.

How long does a triathlon actually take?

The demands therefore vary greatly between a short sprint triathlon and competitions like Ironman and Norseman. Training must be adapted to both the distance and which of the three disciplines the athlete needs to develop the most.

What you should know about triathlon

Triathlon consists of swimming, cycling, and running, which are performed in this order without stopping the clock between the disciplines.

Competitions range from short sprint distances to a full Ironman with 3.8 km of swimming, 180 km of cycling, and 42.2 km of running.

Norseman is a Norwegian extreme triathlon at Ironman distance, known for significant elevation changes, steep climbs, and challenging weather conditions.

Training should include both easy long sessions, intervals, competition-specific workouts, and technique training tailored to the three disciplines.

Combination sessions with cycling and running prepare the body for the transition from the bike to the final run.

Strength training once or twice a week can help develop and maintain strength throughout the training period.

The transitions between swimming, cycling, and running should be practiced, as the clock continues to run while the athlete changes equipment.

For long distances, the intake of carbohydrates, fluids, and possibly sodium must be planned and tested during training before the competition.

What is triathlon?

Triathlon is an endurance sport that combines swimming, cycling, and running in the same competition.

The order is always swimming first, then cycling, and finally running. The clock runs from the start of the swimming segment until the athlete crosses the finish line after running, and the time taken to switch between activities counts.

There are several competition distances:

- Sprint triathlon: 750 meters of swimming, 20 kilometers of cycling, and 5 kilometers of running.

- Olympic distance: 1500 meters of swimming, 40 kilometers of cycling, and 10 kilometers of running.

- Ironman 70.3 (half Ironman): 1.9 kilometers of swimming, 90 kilometers of cycling, and 21.1 kilometers of running.

- Full Ironman: 3.8 kilometers of swimming, 180 kilometers of cycling, and 42.2 kilometers of running – equivalent to a full marathon.


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Norseman – among the world's toughest triathlon

A well-known example is Norseman Xtreme Triathlon (Zalaris Norseman), which is held in Norway once a year in the summer and is considered one of the world's toughest triathlons at Ironman distance.

The competition starts with 3.8 kilometers of swimming in the Hardangerfjord, where participants jump from a ferry and swim into Eidfjord. From there, 180 kilometers of cycling follows over Hardangervidda and further towards Austbygde by Tinnsjøen. Finally, a marathon of 42.2 kilometers awaits towards Rjukan and Gaustatoppen.

The first 160 who reach the checkpoint at Stavsro and meet the requirements to continue get to finish the race at the top of Gaustatoppen, 1883 meters above sea level. The rest finish at an alternative finish line further down. There are around 250-270 starting spots in Norseman, so it is not possible to just sign up. Some spots go to Norwegian and international elite athletes, while the rest are distributed through a lottery among applicants.

What makes Norseman harder than a standard Ironman?

Significant elevation changes, long and steep climbs, and changing weather make Norseman particularly demanding.


Swimming, cycling, and running require different training

Swimming, cycling, and running must be included regularly in the training plan. The distribution between the disciplines depends on the distance, training level, and where the athlete has the most to gain.

In swimming, good technique is important to maintain speed without using unnecessary energy. Training should include both technique drills and longer swim sets.

Before competitions in open water, some sessions should also be conducted outdoors. This allows the athlete to practice maintaining the correct direction and orienting themselves according to buoys. It also provides experience with waves, currents, and other participants close by.

Cycling training often constitutes a large part of the training volume, especially for longer triathlons. Easy long rides build endurance. Intervals and sessions at planned race pace train the ability to maintain the desired intensity over time. For long distances, the athlete must also get used to sitting on the bike for many hours.

Running training should consist of easy runs, longer runs, and intervals or tempo sessions. For long triathlons, the length of the runs should gradually increase. Shorter distances require a greater ability to maintain high speed.


Combination sessions prepare for the transition to running

Running after a long cycling segment is different from starting a run with fresh legs. Therefore, combination sessions, often called brick sessions, are used, where cycling and running are performed consecutively.

The length and intensity should be adapted to the competition the athlete is training for. For sprint and Olympic distances, the cycling and running segments can be performed at higher intensity. Training for Ironman and other long distances requires longer combination sessions, where the athlete gains experience running after several hours on the bike.

How do you avoid starting the run on dead legs?

These sessions are also well-suited to finding the right intensity on the bike. If the cycling segment is too hard, it can have significant consequences for the subsequent running.

Combination sessions thus provide an opportunity to find a pace that works through both disciplines before competition day.



Strength Training as Part of the Training Plan

Strength training can help increase or maintain strength during periods of heavy swimming, cycling, and running.

For the legs, exercises such as squats, lunges, deadlifts, and calf raises can be relevant. Pulling exercises and other training for the back, shoulders, and arms can be beneficial for swimming.

One to two strength sessions per week may be sufficient for many triathletes. How much is appropriate depends on the level, competition distance, and overall training volume. The strength sessions should be scheduled so that the legs are not unnecessarily fatigued before important running or cycling sessions.

With three endurance disciplines and strength training, there can be many sessions in a week. Not all should be hard. The most demanding sessions should be distributed throughout the week, with easier training and rest in between.


Practice the Transitions Between the Three Disciplines

The transitions between the disciplines are part of the competition, and the clock continues to run while the athlete changes equipment. The transition from swimming to cycling is called T1, while the transition from cycling to running is called T2.

In T1, among other things, the wetsuit must be removed, the helmet and cycling gear put on, and the bike retrieved. In T2, the bike must be placed in the correct spot before the athlete changes into running shoes and starts running. By practicing this in advance, the movements and order become familiar, allowing the transitions to be completed quickly and without unnecessary mistakes.

The athlete should also be familiar with the competition rules. This includes where the bike can be used, when the helmet must be fastened, and how the equipment should be placed in the transition zone.