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Triathlete Triatlon Swim Bike Run


A triathlon consists of completing three grueling sporting events (swim bike run) consecutively and against the clock. Triathlon has often been described as a truly punishing test of human physical endurance and mental strength. Triathletes compete for the fastest overall course completion time, including timed transitions.

Sport of Triathlon

The sport of triathlon unlike most other competitions can push triathletes to their very limits and sometimes beyond. Competitors must dig deep for motivation, inspiration, and the physical strength to cross the finish line. Triathlon is hard, it is not just one sport, but a multi-sport endurance race that requires an athlete to consecutively swim, cycle, and run before reaching the finish line.

Multi-Sport Competition

A triathlon is a multiple-stage and multi-sport competition involving the completion of three continuous and sequential endurance sport disciplines. Triathlon, in its most popular form involves swimming, cycling, and running in immediate succession over various distances.

Triathletes compete for fastest overall course completion time, including timed “transitions” between the individual swim, bike, and run components. Triathlon races can vary in distance.


First the SWIM which normally takes place in an open water environment such as that of  a lake or the ocean.

  • Most of the time on the swim and depending on water temperature triathletes will need to wear a wetsuit, goggles, and a swim cap to safely complete the swimming portion of a triathlon race.
  • For some Tri Races the beginning of a triathlon is a mass start, with all competitors jumping in the water at the same time at the sound of the gun.
  • Elite and Professional Athletes are always placed at the front of the pack to ensure the best possible racing conditions and a fair competition.
  • Nowadays factors like race distance, the amount of athletes participating, and race course safety have made most race organizers stager starting times in intervals that are few minutes apart with the Elite and Pro Athletes starting first and then sorted in age group order.
  • A staggered start help decrease traffic, bottle necks going in and out of transition, and increase the course’s race safety factor ratio as there are only so many life guards on duty to possible save your life.

Transition 1

The swim is immediately followed by what is known as T1 or Transition One.

  • T1 is all about preparation, technique, and speed.
  • It’s not all as simple as it might seem and the transition from swimming to cycling is not exactly seamless or without worry.
  • You come out of the water wet and cold, and running towards Transition One needs some getting used to.


Next is CYCLING which takes place on roads often open to other traffic so make sure you practice on quiet roads to build up your confidence.

  • Rules of Biking like no drafting.
  • Penalty Box.
  • Helmets and necessary safety equipment.

Transition 2

The bike is immediately followed by what is known as T2 or Transition Two.

  • T2 is all about adjusting the leg muscle from cycling to running.
  • Changing into running gear as fast as you can.


Finally, it may take some time to get used to the RUN after a long cycle, but stick at it and it will get easier.

Crossing the Finish Line

  • Pace yourself and you will make it to the Finish Line.
  • Register your race on IEX3M – i-Extreme.
  • What a proud accomplishment… you are a triathlete.

You will never know your limits unless you push yourself to them!


Whether you are a beginner triathlete looking to get started, or a seasoned triathlete, a triathlon endurance race is considered by many to be an extreme test of human physical and mental endurance.

Triathlon Race Distance

Triathlon race distance can vary. The main international race distances are:

  • Sprint Distance; 750-meter (0.47-mile) swim, 20-kilometer (12-mile) bike, 5-kilometer (3.1-mile) run
  • Intermediate (or Standard) distance; commonly referred to as the “Olympic distance”: 1.5-kilometer (0.93-mile) swim, 40-kilometer (25-mile) bike, 10-kilometer (6.2-mile) run
  • Long Course;1.9-kilometer (1.2-mile) swim, 90-kilometer (56-mile) bike, and a 21.1-kilometer (13.1-mile) run (half marathon)
  • ITU Long Distance;4-kilometer (2.5-mile) swim, 120-kilometer (75-mile) bike, and a 30-kilometer (19-mile) run
  • Ultra Distance; commonly referred to as 140.6 (total distance in miles, equivalent to 226.2 km) or the ‘Ironman‘; 3.8-kilometer (2.4-mile) swim, 180.2-kilometer (112.0-mile) bike, and a 42.2-kilometer (26.2-mile) run (full marathon)

The most recognized branded Ultra Distance is the Ironman triathlon.

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