You've come to the right place for answers to the most frequently asked questions about triathlons, training, and equipment...
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What is a Triathlon?
A Triathlon is a competitive event involving the three disciplines of swimming, bicycling, and running. The format for triathlon is usually swim first followed by the bike, and then finishes with the run.
- How long is a triathlon?
Triathlons vary in length. There are 4 standard distances:
Sprint- 1/2-mile (.5mile) Swim, 12-mile (20k) Bike, 3.1-mile (5k) Run
Olympic/International- 1.5k (.9-mi) Swim, 40k (24.8-mi) Bike, 10k (6.2-mi) Run
Half-Ironman- 1.2-mile (1.9k) Swim, 56-mile (90k) Bike, 13.1-mile (21k) Run
Ironman- 2.4-mile (3.8k) Swim, 112-mile (180k) Bike, 26.2-mile (42k) Run
- How much time will I need to train for a triathlon?
The amount of time required to train for a triathlon depends on your goals. Ask yourself "do I just want to finish or do I want to be competitive?" Previous experience and training in the 3 disciplines will also make a difference. However, previous experience and training are not required to complete a triathlon. A sprint distance triathlon can be successfully completed in as few as 4 hours per week over a 6-week training period. Training for an Ironman event one should allow at least six months and 15 hours per week. For those preparing to race at an elite level for an Ironman, training is a full time job. It is important to set your priorities in life and decide what place triathlon will occupy.
- What is the essential equipment?
Road Bike or Tri Bike
Helmet
Running Shoes
Goggles
Swim Cap (race should provide one)
Race #'s
- What should I eat or drink for triathlons?
Nutrition for triathlons will depend on the distance of your race, as well as your fitness, as that will affect how long you are racing.
For Sprint and Olympic distance races a carbohydrate drink such as Cytomax G20, or Accelerade and sports gels, such as Clif Shot, Carb Boom, Crank, Gu, or Hammer Gel will suffice.
For Half-Ironman or Ironman events you will need a more substantial supply of calories, including a mix of carbohydrate and protein.
Nutrition choices for any length of event should be something that is palatable and that you look forward to. Caloric needs will vary based on your body weight and level of exertion. Average need is 200 - 500 calories per hour. Electrolyte Replacement is another important subject; we recommend Lava Salts or Endurolytes by Hammer Gel. Being aware of race conditions and consuming plenty of water is also vital. The best advice is to experiment in training and find what works best for you.
- What is the difference between a road bike and tri bike?
The most obvious difference in a bike for triathlon and a standard road bike is the addition of aero bars. A set of clip-on aero bars can be added to any bike, but requires changing the "fit" of the bike to be an advantage. You then have the option of adding bar end shifters or sticking with traditional STI Levers. Aero bars, coupled with a good aero fit, will give you a more aerodynamic position and other options for body positioning… enhanced comfort over a long period of time.
The most valuable difference in a tri specific bike is a steeper seat tube angle. This puts your body in a more forward position, which saves your hamstrings for the running portion of the race. A steeper seat tube angle will better accommodate the addition of aero bars.
The most important piece of "speed work" for a triathlete would be the addition of aero wheels. You will also enhance your cycling pleasure and triathlon performance by having a good bike fit. We can help you find the position to keep you injury free, optimize power output and increase aerodynamics.
