Welcome to the sport of Triathlon! You will find information in this article which we hope will help you get started on your triathlon journey. Why not start by exploring our membership options!? Hot tip we also recommend joining your local triathlon club for training motivation and buddies!
Who can do a Triathlon?
Anyone can do a triathlon. If you’re in search of fitness and looking for a rewarding challenge, triathlon is for you.
What is a Triathlon?
Triathlon is a modern, exciting and endurance sport – for all abilities and ages. Individual athletes complete a swimming segment, followed by a cycling and a running segment, with the clock running from the beginning of the swim through each transition to the end of the run. The two transitions are the points in the race when competitors change from swimming to cycling, and from cycling to running. The event can also be completed by a relay team (a great way to get started!)
Distances
Triathlons come in various distances, the distances are:
- Try-a-Tri: 250m swim, 6km cycle, 3km 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, 180k cycle, 42.2k run
What age must you be to compete in a particular distance Triathlon/Duathlon/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 do Triathlons?
We’ve found that Triathlon is a great sport for people as it’s very accessible, you don’t need to be super fit. It has great variety as you’re not always doing the same thing. It tends to attract social friendly people and fits in well with a variety of lifestyles. It’s also a fantastic challenge and a great sense of achievement whether you’ve just completed your 1st or 50th race.
What Equipment do I need to start?
You don’t have to go out and spend a fortune when preparing for your first triathlon, but there are some basics you will need. They are:
- Swim: Togs or a trisuit, goggles, hat, wetsuit (it is compulsory to wear a wetsuit in all open sea swims)
- Cycle: Basic bike – mountain, hybrid or racer. Helmet (you will not be allowed to race without one).
- Run: Runners
- Other: A trisuit makes transitions from swim to bike easier and more comfortable to race in, saying that it’s a nice to have and a top, shorts and togs will get you to the finish line.
Once you have done a race or two, you may want to upgrade your gear as you go, but that is up to you, it’s your journey.
What should I wear?
Don’t worry too much about what to wear, especially for your first tri! There are triathlon specific apparel such as trisuits, but for your first race, togs for the swim, T-shirt and shorts for the bike and run, whatever is in the back of the wardrobe!!! Just remember men (and women too!!!) you must have your chest covered during the cycle and run, and a wetsuit must be worn for all open water swims.
I can’t swim, what can I do?
- Try one of our training days, catering for all levels
- Try a relay team
- Try a duathlon
- Join your local triathlon club
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?
- Train with other parents and share child minding
- Children love to cycle beside their parents running
- Use jogging buggy for baby
- Involve children with our Junior events and Academy Days
- Many clubs now have junior sections
What is a Duathlon?
You may hear from time to time about a Duathlon. A Duathlon is similar to a Triathlon, but the swim leg is replaced by another run leg, so it becomes a run, cycle, run race. Like Triathlon, there are varying distances.
In Ireland, the most common distances are:
- 3.5km run, 16km cycle, 3.5km run (non-standard distance) or;
- 5km run, 20km cycle, 2.5km run (ITU sprint distance) or;
- 10km run, 40km cycle, 5km run (ITU standard distance)
What is an Aquathlon?
An Aquathlon is similar to a Triathlon, but without the bike leg. So it becomes a swim and run race. Again, just like Triathlons and Duathlons, there are varying distances. However, the distances are normally of sprint distance.
What is Transition?
Transition is the term used to describe the change over between the individual segments of a Triathlon, Duathlon or Aquathlon.
Transition 1 (also known as T1) occurs between the:
- swim and cycle in a triathlon
- first run and cycle in a duathlon
- swim and run in an aquathlon
Transition 2 (also known as T2) occurs between the:
- cycle and run in a triathlon
- cycle and second run in a duathlon
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.
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.
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.