Swim. Bike. Run.
Welcome to the sport of Triathlon! Whether you are chasing a new fitness goal, looking for a new challenge or simply curious about the sport, we’re here to get your started,.
Triathlon is a fun, inclusive and rewarding sport – for all levels and ages and Triathlon Ireland is here to guide you – every swim stroke, pedal push and step of the way!
Who can do a Triathlon?
Anyone!
Triathlon is for people of all ages, abilities and fitness levels. If you enjoy being active and want a new challenge, triathlon could be for you.
You don’t need to be a top athlete – all you need is enthusiasm and a willingness to try something new!
Take a look at our New to Tri Programmes here to find out more.
What is a Triathlon?
A triathlon is a multi-discipline endurance event that includes swimming, cycling, and running – completed in that order, with transition zones (known as T1, T2) between each segment.
Athletes compete over various distances, and events can take place in open water or swimming pools, on roads or on trails. You can take part as an individual or as part of a relay team.
Triathlons come in various distances, suitable for beginners through to experiened athletes. The distances are:
- Try-a-Tri 250m swim, 6km cycle, 3km run
- Super Sprint: 400m swim, 10km cycle, 2.5km run
- Sprint : 750m swim, 20km cycle, 5km run
- Standard: 1500m swim, 40km cycle, 10km run
- Middle: 1900m swim, 90km cycle, 21.1km run
- Long : 3800m swim, 180km cycle, 42.2km run
Age Requirements
You can start triathlon from as young as 8 years old, with age-appropriate distances for children and youth categories.
Triathlon (Mini) Min age 8
50m swim, 2km bike, 500m run
Triathlon (Youth) Min age 11
200m swim, 8km bike, 1.5km run
Triathlon (Junior) Min age 13
400m swim, 10km bike, 2.5km run
(Age specific tables are below for Duathlon and Aquathlon)
Minimum Ages to compete in a Triathlon, Duathlon and Aquathlon
These age restrictions apply whether you compete as an individual or as part of a relay team. If you are 15 years of under there are lots of events suitable for you also. Click here for more information
Note: All ages noted refer to the age of the child on 31st December of the race year. These age restrictions apply whether you compete as an individual or as part of a relay team.
Triathlon:
|
Triathlon |
Swim |
Bike |
Run |
Minimum Age Required |
|
Sprint |
750m |
20km |
5km |
16 |
|
Standard |
1500m |
40km |
10km |
18 |
|
Middle |
1900m |
90km |
21km |
18 |
|
Long |
3.8km |
180km |
42.2km |
18 |
Duathlon:
|
Duathlon |
Run |
Bike |
Run |
Minimum Age Required |
|
Sprint |
5km |
20km |
2.5km |
16 |
|
Standard |
10km |
40km |
5km |
18 |
|
Long |
20km |
80km |
10km |
18 |
Aquathlon:
|
Aquathlon |
Run |
Swim |
Run |
Minimum Age Required |
|
Standard |
2.5km |
1km |
2.5km |
16 |
|
Standard (cold waters) |
1km |
5km |
18 |
|
|
Long |
5km |
2km |
5km |
18 |
|
Long (cold waters) |
2km |
10km |
18 |
Why Try a Triathlon?
Triathlon is fun, social and incredibly rewarding.
You’ll meet like minded people, discover new places, and gain a huge sense of achievement crossing that finish line! Plus it’s one of the best all-round workouts for body and mind.
What Equipment do You need?
You don’t need fancy gear to start. Just a few basics:
Swim
Swimming suit, swim togs or a trisuit, goggles, hat and if open water swimming – a wetsuit.
Cycle:
Any safe, roadworthy bike. mountain, hybrid or road bike – and a Helmet (you will not be allowed to race without one).
Run:
Comfortable trainers / running shoes and suitable clothing.
As you gain experience you can gradually upgrade your equipment, but to stay simple and safe is perfect.
What should I wear?
For training:
Standard swimwear, cycle shorts and running gear.
For Racing:
A tri-suit (optional) makes transitions from swim to bike easier and more comfortable. It is compulsory to wear a wetsuit in all open sea swims.
You’ll also need Triathlon Ireland Membership to train with a club and participate in any sanctioned races. Find out more here.
What is a Duathlon?
A duathlon is just like a triathlon – but ithout the swim.
Instead it’s run-bike-run race making it a great option if you’re not yet confident in the water or prefer land-based events.
Typical distances in Ireland include:
- 3.5km run, 16km cycle, 3.5km run (non-standard distance)
- 5km run, 20km cycle, 2.5km run (ITU sprint distance)
- 10km run, 40km cycle, 5km run (ITU standard distance)
Take a look at Carlow Duathlon Gallery here to see this exciting race in action!
What is an Aquathlon?
An Aquathlon is similar to a Triathlon, but without the bike leg. So it becomes a swim and run race. It’s usually a swim-run format and often held over shorter distances.
Aquathlons are a fun and low equipment way to get involved in multisport racing, and a great stepping stone to triathlon.
Take a look at the Athlone Aquathlon Gallery here to see this exciting race in action.
What is Transition?
Transition is the term used to describe the changeover between the individual segments of a Triathlon, Duathlon or Aquathlon. It’s where you switch one discipline to the next.
There are two transitions in triathlon:
Transition 1 (T1)
From swim to cycle in a triathlon or first run and cycle in a duathlon or swim to run in an aquathlon.
Transition 2 (T2)
From cycle to run in triathlon, or cycle to second run in duathlon.
It’s often referred to as the “fourth discipline” of triathlon – the smoother and faster you make it, the better your overall race experience!
FAQs on Starting triathlon
Training
Equipment
Parents and Juniors
Clubs
Membership
I can’t swim – what should I do?
No problem. Many triathletes start exactly where you are. Here’s how to build confidence:
- Join adult swim lessons at your local pool
- Practice breathing and floating
- Only try short open-water swimming sessions under supervision
- Consider starting with a duathlon (run-bike-run)
How much training should I do?
How much training you need to do before your first triathlon depends on you. It depends on what level of fitness you are at in all three disciplines and it depends on what your goals are – do you want to do a sprint, a standard, middle or full distance? Do you want to be competitive or just be able to finish the race?
To give yourself something to aim for, enter a triathlon some months ahead. Choose a race you think you can finish, and prepare adequately. By race day you should be able to go the full distance of each event in training.
Which race should I choose for my first race?
It is good to pick a race and set yourself a target to aim for. Be positive and pick an upcoming race. There are over 170 different races on the Triathlon Ireland calendar, in all corners of the country.
What about Nutrition?
It’s very important to keep hydrated, both in training and during the race. Drink adequate amount of fluids before and during your workouts.
Who Will I Train With?
Join a Triathlon Club, or start one with our help. By joining a Triathlon Club, you will have others to training with, meet new people and benefit from the advice of more experienced triathletes. To find a club near you click here
How Parents Can Fit Training Around Family?
Discover how to involve children with our Junior events and Academy Days and discover the many clubs that now have junior sections
Should I join a Triathlon Club?
If you can, join a local triathlon club, where you can train with others and benefit from the advice of experienced triathletes and enjoy the comradeship it brings. We have a list of triathlon clubs affiliated to Triathlon Ireland. You will find these clubs listed on the “Find a Club” page
What do I do next?
Become a member! Start your triathlon journey today and become a Triathlon Ireland member now. Triathlon is so much more than just swimming, cycling and running. It’s achieving your fitness goals, making new friends, embracing a triathlon club, racing, living and maybe even representing your country with Tri-Team Ireland in the Age Group World Championships one day.