Of course, when watching the Olympics on TV you'll certainly have seen athletes racing in packs for the cycling element, but for amateurs, this isn't the case. Non-drafting takes place here, and that means you're prohibited from being in the slipstream of another athlete while cycling. Basically, it's safer, fairer, and easier to manage.
Professional male athletes often complete the Olympic event in around 1 hour and 45 minutes, with female athletes often finishing in around 2 hours. However, beginners can take much longer, anything from around 3.5 hours to 4 hours. For sure, triathlons are endurance events and that means they're very hard, but for an experienced athlete, a shorter distance event will take less of their strength.
The Olympic Triathlon consists of standard distances and this is also reflected in the World Triathlon Championship Series too.
Transitions
Between each event, there is a transition time. This is a segment that also works towards the total finishing time for each athlete. So, the faster your transition times, the better when it comes to getting a good start on the next event. Transition times are often seconds and it's important to be aware of what other athletes are doing during transition times.
Transitioning from Sprint Distance to Olympic Triathlon
The first type of triathlon most athletes will try is a sprint triathlon or a super sprint and the next step up is an Olympic triathlon. It's the most sensible step up, as after that we move into Ironman territory, which takes a lot more training and focus. The leap between sprint triathlons and Olympic distance events of course requires you to put forth more time and effort. Well before the event, you need to start building up endurance and strength, in order to avoid injury during training and the event itself. Of course, an Olympic event can take up to three hours on average to reach the end and that takes a lot of stamina.
It's a good idea to look for ways to help reduce issues that could stand in the way of your training efforts, such as using the ZEN8 Swim Trainer when you can't travel to the pool or open water. This will also help with strength training as well as technique for the swimming part of the event.
If you've ever watched a triathlon at this level on the TV, you'll no doubt have seen the amount of effort athletes put in, not to mention the amount of sweat! The pace is very fast, and transition times go with a blink of an eye. A highly trained, professional athlete will look to finish an Olympic triathlon in around 2 hours, or perhaps even less, but beginners need to focus on reaching the end in between 3-4 hours.
What's next after the Olympic triathlon distance?
After Olympic triathlon events, the natural step up is the Ironman. This takes a huge amount of dedication and time and is only for those who are serious about their training. This is an event that takes place in Hawaii yearly, but qualifying rounds occur throughout the year in different locations. This is definitely a long-distance triathlon and the average time to complete is between 16-17 hours. As you can see, that's a huge step up from the Olympic shorter distance triathlon events.
Training For an Individual Triathlon
Whatever level of triathlon you're aiming towards, training ahead of time is key. Most beginners can reach the relevant standard of fitness for a sprint triathlon in around 12 hours, but for those who need extra help, e.g. weak swimmers, you can often add a few extra weeks onto this. It's important to practice all three disciplines - swimming, cycling, and running. Many athletes worry about the pool swim part because of the technique and speed required. The ZEN8 swim trainer can help you without having to travel to a pool or open water, but it's a good idea to make sure that you do some practice actually in the water too! Some events take place in a swimming pool while others are outdoor swimming events. When choosing your triathlon, make sure that you identify the best type of swimming section for you.
In addition, virtual cycling software and an indoor bike can help with cycling leg training but if you're going to be competing over different terrains, you need to make sure that half of your training time is spent outdoors, so you're able to be ready on race day. The cycling portion of the race is often demanding and alongside the swim leg, requires a lot of strength and specific techniques.
You may assume that the running part of the event is the easiest section but it is also the part that has the greatest risk of injury. That means building up your endurance slowly and combining easier runs with harder ones to avoid injuring yourself along the way. Of course, you also need high-quality running shoes to protect your feet and joints and to soak up impact as you're running.