Triathlon is a fast-growing sport and participation is at an all-time high, according to USA Triathlon. There are different triathlon distances, from sprint-distance up to Ironman. Your experience in triathlon, your fitness and your time available to train can help determine which triathlon distance is right for you and how long you will need to train.
Sprint
Sprint-distance triathlons are the most common distance for a triathlon. These shorter triathlons make the sport accessible to more people and require less training to complete. A sprint-distance triathlon includes a 300 to 750 meter swim, a 10- to 12-mile bike ride and a 5 kilometer run. Based on a sprint triathlon training plan endorsed by USA Triathlon, you can train to complete a sprint triathlon in as little as six weeks while training up to four hours each week.
Olympic
Olympic distance triathlons consist of a 1,500 meter swim, a 25 mile bike ride and a 6.2 mile run. According to John Mora, author of "Triathlon 101," this distance is for you if you want a better challenge than a sprint-distance triathlon. According to Mora, training for an Olympic-distance triathlon can require between 10 and 15 hours each week for 12 to 16 weeks, depending on your fitness level.
Half Ironman
More challenging than the Olympic-distance is the half-Ironman distance. This distance includes a 1.2 mile swim, a 56 mile bike ride and a 13.1 mile run. Joe Friel, certified triathlon coach and author of "The Triathlete's Training Bible," states that training for this distance can require 10 to 20 hours each week for 20 to 28 weeks, depending on your goals and fitness level. He recommends this distance if you have some experience participating in sprint and Olympic-distance events.
Ironman
Because of annual TV broadcasts of the Hawaii Ironman Triathlon, this may be the distance you think of when you hear the word "triathlon." The Ironman-distance triathlon is a 2.4 mile swim, a 112 mile bike ride and a 26.2 mile run, or full marathon. In "Triathlon 101," John Mora reports that training for a triathlon of this distance can require 20 or more hours each week for several months and this training should not be taken lightly.
Considerations
Your individual time commitments with family, career and other pursuits can affect your time available to train for a triathlon. After choosing a distance and training schedule, your plan can vary and should allow for some flexibility. A certified triathlon coach may be able to help you design a plan that meets your specific time commitments and needs. If you are a beginner to triathlon, most coaches recommend a sprint-distance event to help you gain experience and confidence in the sport.
References
- USA Triathlon: Demographics
- TrainingPeaks: Official Training Plans for USA Triathlon
- "Triathlon 101: Essentials for Multisport Success"; John Mora; 1999
- "The Triathlete's Training Bible"; Joe Friel; 2004
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