The three activities in a triathlon remain the same regardless of type, but the distance of the swimming, biking and running portions vary based on the type of triathlon. The main distances of triathlons are sprint, Olympic and Ironman. Variations to the types also exist so check the specific distance for each component when signing up for a triathlon.
Sprint
The sprint triathlon covers the shortest distance, making it an easier way to start with triathlons for beginners. Most people of an average fitness level are able to train for and complete the sprint distance. The swim comes first and is 750 m, or just under a 1/2 mile. A 20 k bike ride, roughly 12.4 miles, follows the swim. The sprint distance finishes with a 5 k run, which is 3.1 miles. The sprint distance is more likely to vary from one race to the next so check on the specific distances to plan your training.
Olympic
The Olympic distance triathlon more than doubles the distances of the sprint-distance triathlon. If you run an Olympic triathlon, you'll start with a 1.5 k, or 0.93 mile, swim. After your first transition, you ride your bike for 40 k, which is about 24.86 miles. The second transition prepares you for a 10 k run, equivalent to 6.2 miles. Because it is so much longer, the Olympic distance triathlon takes more training, especially if you are new to the event.
Ironman
The Ironman distance, sometimes called a full triathlon, pushes participants even farther. The swim distance comes in at 3.8 k, or 2.4 miles. This is followed by a 180.2 k, or 112 mile, bike ride. The run rounds out the triathlon at 42.195 k, or 26.2 miles. This is equivalent to a marathon distance that you are running after the long distances of swimming and biking. Because of its distance, a participant in the Ironman distance needs a high level of fitness and extensive training.
Variations
The ITU Long doubles the distance of an Olympic triathlon. It features a 3 k swim, 80 k bike ride and 20 k run. This equates to 1.86 miles for the swim, 49.6 miles for the bike ride and 12.4 miles for the run. A half Ironman distance features similar distances. The swim is 1.9 k, or about 1.2 miles. A 90 k bike ride comes next, which is about 56 miles. The races wraps up with a 21.09 k run, the equivalent of 13.1 miles.
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