How to Choose the Right Triathlon Distance and Race

Triathlons are exciting and you may be considering a triathlon as your next big challenge, but where to start? What distance is right you? How much time do I need to train?

There are many distances to chose from Sprint distance to a full IRONMAN. All triathlons will test you physically and mentally and the event you choose may come down to how much time you have to train, whether it’s a pool or open water swim, event terrain and other wider factors. Here we will look at the triathlon event distances and help you chose the race that suits your specific work, home, family, current fitness levels and life commitments.

Triathlon is probably the best sport (I am biased) as not only can you enjoy a exciting race, but you have the possibility to race for your country at all distances at world championships plus National & State championships in North America and European championships if you live in Europe.

If you race official IRONMAN and IRONMAN 70.3 branded events, you could qualify for North American, European, African, Asia Pacific, Middle East, and World Championships. You get to race on the same courses as the professional athletes.

The Triathlon Distances

Triathlon races are available in a range of distances, and the right distance for an individual will depend on their lifestyle, training habits, and current fitness level. Here is an overview of the different triathlon distances:

Sprint Distance Triathlon

A sprint triathlon typically consists of a 750-meter swim, a 20 kilometer bike ride, and a 5 kilometer run.

This distance is a good option if you are a beginner or if you have limited training time. Some events are based around a swimming pool swim which may be 400 meters or yards and is a good option if you have never swum in open water such as the sea, lake, or river before.

A pool swim also means you don’t need to invest in a swimming wetsuit which is very often required for open water swimming.

A pool-based triathlon will enable you to learn about transitions (T1 and T2) and how your body copes transitioning from the swim (horizontal, non-load bearing) to the bike (vertical, non-load bearing) in T1 to the run (vertical, load bearing) in T2.

The routes for Sprint triathlons tend to be flatter and faster. You may also see an option to complete a Sprint off-road on trails with mountain bikes and trail running.

Time needed to train for a Sprint triathlon

The amount of training you need to put aside to train for a sprint triathlon will depend on your current fitness level, goals, and home/work life. As a rule, most triathletes will need to train for at least four hours per week to prepare for a sprint triathlon. Here is a rough guide to the amount of training that may be needed for a sprint triathlon:

Beginners

If you are new to triathlon or have limited training experience, you may need to train for 4-6 hours per week to prepare for a sprint triathlon. This may include a mix of swimming, cycling, and running workouts, as well as strength and flexibility training.

Intermediate

If you have some training experience and are in good overall fitness, you may be able to prepare for a sprint triathlon with 6-8 hours of training per week and get a Personal Record (PR). This may include more intense and focused workouts, as well as longer training sessions. You will also need to add strength and flexibility work into your training to help avoid injuries.

Advanced

If you are an experienced triathlete and are in excellent overall fitness, you may be able to prepare for a sprint triathlon with 8-10 hours of training per week. This may include high-intensity workouts and longer training sessions, as well as strength and flexibility training. This time is recommended if you are trying to qualify for Age Group (AG) state, country, European or world championships.

It’s important to note that these are general guidelines and the amount of training needed may vary depending on your specific goals and needs. It’s a good idea to work with a coach to develop a sprint triathlon training plan that is tailored to your needs and goals. Or invest in a structured training plan on platforms like TrainingPeaks or FinalSurge.

Olympic or Standard Distance Triathlon

An Olympic triathlon typically consists of a 1.5-kilometer swim, a 40 kilometer bike ride, and a 10 kilometer run. This distance is more challenging than a sprint triathlon and may be a good option for those with more training experience.

Olympic or Standard distance triathlons tend to have open water swim legs so you will need to prepare for this by training some of the time in the sea, lake, or river to get open water experience. Try to pick a training location that has similar conditions to your race with respect to type (sea, lake, or river) and temperature. Temperature in open water swimming is a big factor and you should spend time getting used to conditions specific to your race especially if the water temperature will be cold. More often than not the swim with be swum in a wetsuit so it’s advisable to invest in a good swimming wetsuit and train in it to get used to how it feels to swim in neoprene.

The bike routes for this distance can be hilly and more technical than Sprint routes due to the longer distance that can be covered. Always look at the course profile to make sure your training matches the course. For example, if it is a hilly course add hill training into your training.

Time Needed to train for an Olympic distance triathlon

The amount of training required for an Olympic distance triathlon will depend on your current fitness level, goals, and other factors. As a rule, most triathletes will need to train for at least 6 hours per week to prepare for an Olympic distance triathlon. Here is a rough guide to the amount of training that may be needed for an Olympic distance triathlon:

Beginners

If you are new to triathlon or have limited training experience, you may need to train for 6-10 hours per week to prepare for an Olympic distance triathlon. This may include a mix of swimming, cycling, and running workouts, as well as strength and flexibility training.

Intermediate

If you have some training experience and are in good overall fitness, you may be able to prepare for an Olympic distance triathlon with 8-12 hours of training per week if you want to compete well in the race and get a Personal Record (PR). This may include more intense and focused workouts, as well as longer training sessions.

Advanced

If you are an experienced triathlete and are in excellent overall fitness, you may be able to prepare for an Olympic distance triathlon with 10-15 hours of training per week. This time is recommended if you are trying to qualify for Age Group (AG) state, country, European or world championships. This may include high-intensity workouts and longer training sessions, as well as strength and flexibility training.

A training time allocation example for Olympic Distance

Let’s use an Olympic-distance triathlon (1500m swim, 40k bike, 10k run) as an example target “A race” with an athlete who has 10 hours a week to train. This athlete consistently places in the top 15% in the swim, has bike splits in the top 60%, and run splits in the top 30%. The bike would be the identified as a “limiter” for this athlete, and we would want to make sure this athlete is on the bike 3-4 times a week working their specific weaknesses to help them perform at their A race.

This athlete would swim twice a week and have three run sessions each week, two being run-specific and one just being a short run off the bike (Brick session).

Here is how you might break down a 10-hour per week Olympic triathlon training schedule for various sport weaknesses:

Balanced Athlete (An Athlete that is good at swimming, cycling and running)

3 hours swimming / 4.5 hours biking / 2 hours running / 0.5 hours S&C

The bike-weak athlete

2 hours swimming / 5.5 hours biking / 2 hours running / 0.5 hours S&C

The swim-weak athlete

4 hours swimming / 4 hours biking / 1.5 hours running / 0.5 hours S&C

The run-weak athlete

3 hours swimming / 4.5 hours biking / 2 hours running (broken up among more run sessions) / 0.5 hours S&C

The injury prone athlete

3 hours swimming / 4 hours biking / 1.5 hours running / 1.5 hours S&C

This is just an example, and every athlete’s needs will be different. There are other variables to consider determining a training schedule and what kind of training session to do based on what training phase you are in, your current skill and fitness level, and other limiters, just to name a few.

A coach can certainly help you get your training plan in order. If you are using a pre-built plan that isn’t specifically designed to help in a specific sport, take one workout of your strongest sport and replace it with one for your weakest sport.

Half Iron, Middle Distance, or IRONMAN 70.3 Triathlon

A half-Ironman triathlon typically consists of a 1.9 kilometer swim, a 90 kilometer bike ride, and a 21.1 kilometer run. This distance is more challenging than an Olympic triathlon and may require more training and dedication. If you’ve taken part in your first sprint or Olympic-distance triathlon, you might be tempted to go that one step further and sign up to an Ironman 70.3.

A Half Iron distance is not to be taken lightly and is a real challenge for even the fittest athlete.

It’s a serious feat of endurance, and a big commitment, requiring months of training and preparation. But if you’re prepared to put in the work, anyone can complete one – and the journey to the start line can be hugely rewarding (and fun!). This will be a test physically and you will need the right attitude and mindset to complete the training journey and the race itself.

Time required to train for an IRONMAN 70.3 triathlon

The amount of training required for a half-Ironman triathlon will depend on your current fitness level, goals, and work/life situation plus other factors such as if you have completed a triathlon before. As a rule, most triathletes will need to train for at least 8 hours per week to prepare for a half-Ironman triathlon.

Here is a rough guide to the amount of training that may be needed for a half-Ironman triathlon:

Beginners

If you are new to triathlon or have limited training experience, you may need to train for 8-12 hours per week to prepare for a half-Ironman triathlon. This may include a mix of swimming, cycling, and running workouts, as well as strength and flexibility training. This is with the aim to finish the race.

Intermediate

If you have some training experience and are in good overall fitness, you may be able to prepare for a half-Ironman triathlon with 10-15 hours of training per week. This may include more intense and focused workouts, as well as longer training sessions. The aim with this level of training is to get a race PR.

Advanced

If you are an experienced triathlete and are in excellent overall fitness, you may be able to prepare for a half-Ironman triathlon with 12-20 hours of training per week. This may include high-intensity workouts and longer training sessions, as well as strength and flexibility training. The aim at this level of training may be to qualify for world or continent championships.

IRONMAN or Full Distance Triathlon

An Ironman triathlon is the longest distance and typically consists of a 3.8 kilometer swim, a 180 kilometer bike ride, and a 42.2 kilometer run. This distance is the most challenging and may require significant training and dedication to complete.

It’s important to consider your lifestyle, training habits, and current fitness level when choosing a triathlon distance such as an IRONMAN. It’s a good idea to start with a shorter distance and work your way up as you gain experience and improve your fitness. It’s also important to consult with a coach or healthcare professional to determine the most appropriate distance for you.

The amount of training required for an Ironman triathlon will depend on your current fitness level, goals, and other factors such as whether you are training to complete the event for charity, wanting to get a PR or qualify for Kona. As a rule, most triathletes will need to train for at least 10 hours per week with most doing more than 12 hours per week to prepare properly for an Ironman triathlon.

If you have already completed a Half-Iron distance race, then it is possible to train for 6 months and finish a full distance IRONMAN. If you have not done a 70.3 or full distance event before, then it’s advisable to train for 12 months or more depending on whether your goal is to finish or if it is to race at the world championships in Kona.

Here is a rough guide to the amount of training that may be needed for an Ironman triathlon:

Beginners

If you are new to triathlon or have limited training experience, you may need to train for 12-15 hours per week to prepare for an Ironman triathlon. This may include a mix of swimming, cycling, and running workouts, as well as strength and flexibility training. The aim here would be to complete your first IRONMAN or step up from a shorter distance.

Intermediate

If you have some training experience and are in good overall fitness, you may be able to prepare for an Ironman triathlon with 12-20 hours of training per week. This may include more intense and focused workouts, as well as longer training sessions. This time allocation is needed if you wanted to get a PR.

Advanced

If you are an experienced triathlete and are in excellent overall fitness, you may be able to prepare for an Ironman triathlon with 15-25 hours of training per week. This may include high-intensity workouts and longer training sessions, as well as strength and flexibility training. This is the time commitment needed if you are training to win a place at the world or continent championships.

How to train for an IRONMAN

There is no one “best” method for training for an Ironman triathlon, as the best approach will depend on your individual goals, current fitness level, and other factors. However, there are some general principles that can be followed to help you prepare effectively for a Ironman triathlon:

Develop a training plan

Work with a coach to develop a training plan that is tailored to your goals and needs. Your training plan should include a mix of swimming, cycling, and running workouts, as well as strength and flexibility training. You can work with a coach to develop this bespoke plan or you could invest in a structured training plan from a qualified coach on a platform like TrainingPeaks or FinalSurge.

Gradually increase training volume

Gradually increase the volume of your training over time to build endurance and adapt to the demands of training for an Ironman triathlon. This usually take the form of a periodised training plan which starts with a Base Phase (or General Preparation) to build the foundation of endurance and cardiovascular capability.

The Build Phase (or Specific Preparation) build on your base preparation and your workouts become more race-specific and less general. This phase will include Brick sessions which can be Swim to Bike and Bike to Run workouts to practice transitions.

In the Peak Phase the aim is to get the right mix of intensity and rest to produce race-readiness at the right time. It involves doing race with rest or easy sessions in between.

The Taper Phase is a few weeks before your race where you reduce distances to enable your body to recover so you race at your best. You may keep some intensity sessions, so you are ready for race pace effort.

Incorporate variety

Include a variety of workouts in your training plan to help keep things interesting and to help improve different aspects of your fitness. These can be technique, speed, endurance, power, recovery, high intensity, and test workouts. These types of workouts are added at different phases of your periodized training plan.

Focus on technique

Pay attention to technique in all three disciplines to help improve efficiency and reduce the risk of injury. Technique is also key to develop efficient, powerful and effective swimming, cycling and running. Spend time practicing transitions (Brick Sessions) – T1 Swim to Bike and T 2 Bike to Run – to be able to cope with the physiological differences and cope with dizziness, disorientation and the famous “jelly legs”.

Train with intensity

Incorporate high-intensity workouts into your training plan to help improve your overall fitness and race-day performance.

Recover properly

Make sure to allow for adequate recovery time between workouts to help your body adapt and improve. This includes regular rest days, plenty of sleep and eating properly to feed your muscles after workouts.

It’s important to note that these are general guidelines and the amount of training needed may vary depending on an individual’s specific goals and needs. For an IRONMAN triathlon it’s advisable to work with a coach to develop a training plan that is tailored to your needs and goals. This could be in the form or 121 coaching or a structured training plan from a qualified coach on platforms like TrainingPeaks or FinalSurge. 

Relay Triathlons

Another fun way to race a triathlon is to be part of a relay team where one person does the swim, another does the bike, and the third person completes the run section. This is a great wat to experience the buzz of a multi-sport event in a team environment. This is also a way to play to your individual strength whether it be swimming, cycling, or running plus you will probably not need to invest in any kit if you are already doing your chosen discipline. A lot of relay participants do the event and raise money for charity so it’s win-win for you and your favourite charity!

You can do any of the race distances from Sprint to IRONMAN distance as a relay but it’s more common to do a Sprint of Olympic distance. What ever distance you choose it will challenge your whole team.

You might have seen mixed team relay make its debut at the Olympics this summer—and a growing number of age-group mixed relay options are giving regular triathletes a chance to try this unique format.

Unlike in a regular triathlon relay, where one person does each leg (swim, bike, or run), a mixed team relay has each athlete do an entire mini triathlon before “tagging” the next member of the relay team to begin. Each team is made up of two men and two women, alternating female/male/female/male. At the Olympics and on the World Triathlon circuit, each athlete completes a super sprint triathlon typically of a 300m swim, 6.8km bike, and 2km run. Drafting is allowed on the bike at that elite level and the racing is fast and intense.

This new style of doing a fast and furious relay is now being rolled out to age group triathletes.

Strength and Conditioning

Including triathlon focused strength and conditioning training in your training plan is important for you as a triathlete, as it can help improve your overall fitness and performance, reduce the risk of injury, and support recovery. The amount of strength and conditioning training that is appropriate for an Ironman triathlon for example will depend on your current fitness level, goals, and time you have to train. Here are some general guidelines for strength and conditioning training for an Ironman triathlon:

Beginners

If you are new to triathlon or have limited strength and conditioning experience, you may benefit from 1-2 strength and conditioning sessions per week. These should focus on foundational exercises that build overall strength and stability, such as squats, lunges, push-ups, and plank variations.

Intermediate

If you have some strength and conditioning experience and are in good overall fitness, you may benefit from 2-3 strength and conditioning sessions per week. These can include more advanced weighted exercises and focus on specific muscle groups or movement patterns. You may like to include yoga, Pilates, or balance work.

Advanced

If you are an experienced triathlete and are in excellent overall fitness, you may benefit from 3-4 strength and conditioning sessions per week. These can include a mix of high-intensity exercises such as plyometrics, as well as more specific work to target areas of weakness or imbalances. This will probably include lifting heavy weights, sport specific strength work plus flexibility, stability, and mobility work.

Triathlon Nutrition and Hydration

Proper hydration and nutrition are essential for success in all distance triathlons and especially the longer distances like an Ironman triathlon. The specific hydration and nutrition requirements will depend on an individual’s body size, intensity of training, and other factors. Here are some general guidelines for hydration and nutrition during training and racing for an Ironman triathlon:

Triathlon Hydration

It’s important to stay hydrated during training and racing to support performance and recovery. During training, aim to drink enough fluids to replace what is lost through sweat.

It’s worth completing a sweat test to understand your exact sweat rate and hence your hydration requirements.

During the race, you will likely need to drink a mix of water and electrolytes to help replace what is lost through sweat. It’s a good idea to practice your hydration strategy during training to find what works best for you.

In cool conditions, or when you’ll only be sweating lightly, up to 500ml (16oz) of fluid should be sufficient for most people. In warmer conditions when you’ll be sweating more heavily, up to 750ml (26oz) might be needed.

For an IRONMAN we highly recommend ‘preloading’ your hydration, especially if you will be racing in the heat. This involves drinking a strong electrolyte drink (strength tailored to your needs) the night before your event and 90 minutes before the start of your IRONMAN.

Nutrition

Proper nutrition is essential for supporting training and racing for any triathlon and especially an Ironman triathlon. During training, aim to consume a well-balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. It’s also important to eat enough to support your training needs.

For most athletes, 5 to 7 grams of carbohydrate per kilogram of body weight daily is right for general training. (Note that 1 kilogram equals 2.2 pounds.) Endurance athletes such as triathletes may need up to 12 grams (0.42 ounces) per kilogram (2.2 pounds).

During the race, it’s important to consume enough calories to replace what is lost through exercise. This may include a mix of solid and liquid calories. It’s a good idea to practice your nutrition strategy during training to find what works best for you.

As a rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event. Think of the bike leg as a rolling buffet! The bike leg is the longest portion of the IRONMAN and, because your heart rate will be lower compared to the run, it also provides the perfect time to absorb fuel and fluids. 

On the run your stomach is moving up and down so on during longer triathlon runs it’s advisable to slow down your run or walk when taking on board carbs. You also want your heart rate to be low when you eat so it’s best not to eat in transition when you go from the bike to run as your heart rate will be high and may cause you GI distress.

It’s important to note that these are general guidelines, and the specific hydration and nutrition requirements may vary depending on an individual’s specific goals and needs. It’s a good idea to work with a coach or nutritionist to develop a plan that is tailored to your needs and goals.

It’s a good idea to find out what nutrition and hydration products will be available at your race so you can get some in advance and train using it. This will enable you to see if it will cause you any stomach issues and if it doesn’t you know you will be able to use it. Try out what nutrition and hydration works for you on your longer rides and runs – amounts and types – to help avoid GI distress on race day.

Here are the basic fuelling guidelines for an IRONMAN distance triathlon:

• Plain water may be a good thirst quencher, but it’s not an effective hydrator. Use a properly formulated sports or electrolyte drink that contains additional sodium, such as Nuun.
• Aim for 60-90g CHO/hr (240-360 calories) from a combination of rapidly oxidized carb sources such as glucose, dextrose, maltodextrin, and fructose mixtures.
• Consuming a combination of carb sources is best as they are absorbed through different mechanisms and break down into blood glucose at different rates, decreasing the risk of gastrointestinal distress.
• Properly formulated sports drinks, energy gels, sports chews, and well-tolerated energy bars are effective fuel sources.
• Wash down solid carbohydrates (chews, gels, bars) with water to dilute your gut and enhance gastric emptying.
• Use sports drinks of <6% carbohydrate concentration. These provide hydration, electrolytes, and fuel and are easily absorbed at various heart rates and efforts.
• Sports drinks can be conveniently stored in aero bottles or integrated as part of the bike frame.

Training Time Allocation Between Swim, Bike, Run and Strength

You may be wondering how much time you should spend swimming, cycling, running and strength training. There is no one size fits all with this as it depends on your sporting background, and which discipline you are strong in, and which areas needs improvement.

From a distance perspective, and IRONMAN is broken down into 2% swim, 79% bike and 19% run but don’t fall in the trap of neglecting your swim development. The time invested in swim training will pay dividends on race day, as you sail into T2 feeling fresh and ready to hit the bike.

Training consists of a mixture of swim, bike and run sessions each week, with long rides, long runs, and brick sessions at the weekend. A breakdown in terms of weekly time/volume would typically be 25% swim, 25% run and 50% bike.

IRONMAN and IRONMAN 70.3 Challenges in 2023

A new and exciting opportunity is starting in 2023 – finishers of both the Ironman and Ironman 70.3 races in each combo to earn challenge medals. So, if you are looking for a new challenge or a goal in 2023 this could be for you.

Many Ironman competitors are already pairing up their races. For example, many Ironman 70.3 Mont-Tremblant finishers use the race as a tune-up for the full-distance event that utilizes pretty much the same course a few months later. Now Ironman has come up with an incentive for athletes to take on the challenge of completing a 70.3 and full-distance race in the same region in the same year.

Athletes who cross the finish line at both the IRONMAN 70.3 and full-distance Ironman races in each combo in the same calendar year will be eligible to earn challenge medals or gifts that will be awarded at the finish lines of a full-distance Ironman race. Each challenge pairs two destination races with a theme tailored to a unique characteristic or geographic aspect connecting the two events and adding to each athlete’s personal accomplishment.

Below is a list of the Challenge combos available in 2023:

TEXAS TWO STEP CHALLENGE

• Ironman 70.3 Texas – April 2, 2023
• Ironman Texas, Americas Championship – April 22, 2023

APEX CHALLENGE    

• Ironman  70.3 St. George, North American Championship – West – May 28, 2023
• Ironman  Coeur d’Alenes – June 25, 2023

LOOKOUT CHALLENGE

• Ironman 70.3 Chattanooga – May 21, 2023
• Ironman Chattanooga – September 24, 2023

BC CHALLENGE

• Ironman 70.3 Victoria, North American TriClub Championship – West – May 28, 2023
• Ironman Canada – August 27, 2023

URBAN TO ICONIC CHALLENGE

• Ironman 70.3 Western Massachusetts – June 11, 2023
• Ironman Lake Placid – July 23, 2023

GERRY BOYLE CRABBY CHALLENGE

• Ironman 70.3 Eagleman – June 11, 2023
• Ironman Maryland – Sept. 16, 2023

*Challenge named in honor of the late and great Gerry Boyle. Gerry was the Ironman 70.3 Eagleman and Ironman Maryland Race Director and played an integral part in bringing the latter event to fruition in 2014. For more than 20 years, Gerry dedicated much of his life to supporting the thousands of athletes who descended upon Cambridge each year.

QUÉBEC CHALLENGE

• Ironman 70.3 Mont-Tremblant – June 25, 2023
• Ironman Mont-Tremblant – August 20, 2023

HEARTLAND CHALLENGE

• Ironman 70.3 Steelhead, North American TriClub Championship – Midwest – June 25, 2023
• Ironman Wisconsin, North American TriClub Championship – Sept. 10, 2023

NORCAL CHALLENGE

• Ironman 70.3 Santa Cruz – Sept. 10, 2023
• Ironman California – Oct. 23, 2023

GOLF TO GULF CHALLENGE

• Ironman 70.3 Augusta – September 23, 2023
• Ironman Florida – Nov. 4, 2023

SAGUARO CHALLENGE

• Ironman 70.3 Arizona – Oct. 22, 2023
• Ironman Arizona – Nov. 19, 2023

To learn more or register for the 2023 IRONMAN 70.3 & IRONMAN Challenges, visit: www.ironman.com/challenges.

Conclusion

There are many ways to enjoy the sport of triathlon and even if you have little time to train you can take on the challenge of a Sprint triathlon or race with friends in a relay.

All distances will need a training plan that builds towards your race day and ensure you are ready on the start line. Training plans should be adapted to how much time your have to train, your swim, bike or run limiters, home life and work commitments and your specific race goal and fitness level.

Working with a qualified coach on either a bespoke training plan or investing in a professionally written plan is a good idea to ensure you train well and meet your race goals.

What ever the event or race distance you choose we can help you train, select the right kit and enjoy the training journey and race day.

Frequently Asked Questions