1. What is a Triathlon & Duathlon (Multi-Sport Event)?

A triathlon is a multi-sport endurance event consisting of swimming, cycling, and running, completed in succession.

• Duathlon: Eliminates the swim portion, replacing it with another run. Formats include run-bike-run or just run-bike.
• Aquabike: Includes only swimming and cycling.
• KayaTri: Involves kayaking, stand-up paddleboarding, or canoeing, along with cycling and running.
  
  

2. What Are the Different Types of Triathlons?

There are several race distances, including:

• Super Sprint: 200m swim, 10km bike, 1mi run
• Sprint: 750m swim, 20km bike, 5km run
• International: 1000m swim, 30km bike, 8km run
• Olympic (Standard): 1.5km swim, 40km bike, 10km run
• Half-Ironman (70.3): 1.9km swim, 90km bike, 21.1km run
• Ironman: 3.8km swim, 180km bike, 42.2km run
  
  

3. Do I Need to Be an Experienced Athlete to Do a Triathlon?

Not at all! Many beginners start with Super Sprint and Sprint triathlons and gradually build their endurance.

4. What Equipment Do I Need?

• Swimming: Swimsuit, goggles, swim cap, wetsuit (if required)
• Cycling: Bike, helmet, cycling shoes, sunglasses
• Running: Running shoes, comfortable athletic wear

5. Can I Use Any Bike for a Triathlon?

Yes! You can use a road bike, mountain bike, or hybrid. However, a road or triathlon bike is recommended for better efficiency on paved courses. There are also off-road, mountain bike triathlons.

6. Do I Have to Be Good at All Three Disciplines?

No, many beginners have a weaker discipline, but training helps improve overall fitness and technique.

7. What is the Transition Area?

The transition area is where all your gear is placed, and you switch between disciplines (swim-to-bike and bike-to-run). It is typically fenced with bike racks arranged in rows. Your transition area is small, so organizing it efficiently will save time. Spectators and family members are NOT allowed inside.

8. How Do Transitions Work?

Most triathlons have two transitions:

T1 (Swim to Bike): Change from swim gear to cycling gear.
T2 (Bike to Run): Switch from cycling to running gear.

Efficient setup in the transition area saves valuable time.

9. Is Drafting Allowed in the Bike Leg?

No. You must maintain a three-bike-length gap from the rider ahead. If passing, you must do so within 15 seconds to avoid a time penalty.

10. What Should I Eat Before and During a Race?

• 48 hours before: Carbohydrate-rich meals for energy.
• 24 hours before: Stick to familiar foods that will be digested before race morning.
• Race morning: Eat light and easily digestible foods (e.g., fruit, toast, bagel).
• During: Consume energy gels, electrolyte drinks, and hydrate, especially for longer races.

11. What Happens If I Get Tired During the Race?

You can slow down, walk during the run, or take short breaks. Pacing is key to finishing strong.

12. Do I Need a Coach?

A coach isn’t necessary but can help with structured training and motivation. If you need a coach, contact Kenny at kenny@3disciplines.com. He has successfully coached over 2,000 athletes in almost 30 years.

13. What Should I Wear for a Triathlon?

Less is better, especially in hot weather. Most seasoned athletes wear a tri-suit made of moisture-wicking materials. Beginners can wear shorts and a shirt but should practice in their race outfit to avoid chafing.

14. What Should I Do the Day Before the Event?

• Visit the race venue: Swim a little, ride part of the course, jog the run portion, and check key locations (transition, parking, finish line).
• Plan your meals: Eat foods you’re familiar with and stay hydrated.
• Stay out of the sun: Preserve your energy.
• Rest your legs after 4:00 p.m.
• Organize your gear: Lay it out and pack it directly into your bag.
• Pack your vehicle the night before.
• Stretch before bed to relax your muscles.

15. What Should I Do on Race Morning?

Stick to your normal morning routine to stay calm.

• Eat early to allow digestion time.
• Arrive at the event early and park in the area you scouted the day before.
• Set up your transition area first, ensuring everything is in place.
• Secure your timing chip on your left ankle.
• Get body-marked before applying sunscreen.
• Use the restroom early to avoid lines.
• Walk through the transition from swim exit to your bike rack to familiarize yourself.
• If possible, get in the water before the race to acclimate.
• Attend the pre-race meeting and listen for last-minute changes.
• Line up for your start, take deep breaths, and get ready to race!

16. How Do I Train for a Triathlon?

Minimum Training Durations:

• Super Sprint: 1 month
• Sprint: 3 months
• Olympic: 4 months
• Half-Ironman: 6 months
• Ironman: 9+ months

Basic Training Structure:

• 3-4 swims per week
• 3-4 bike rides per week
• 3-4 runs per week
• Brick workouts (back-to-back disciplines)

Consistency is key!

For training guidance or coaching, contact Kenny@3disciplines.com. With over 350 races completed and 30+ years of experience, he can provide expert coaching tailored to you.