Everything you need to know about triathlon

This year I took part in my first triathlon. As I mentioned in my little review, it was a bit by chance that I ended up signing up. But I was interested in the discipline and wanted to find out more about it. If you want to know everything about triathlon, this is the place.

What is a triathlon?

A triathlon is a demanding and exciting sporting discipline that combines three distinct events in a single competition: the swimmingthe cycling and the course à pied. Participants, known as triathletes, are challenged to complete all three stages without interruption.

Triathlons generally take place in this order: first the swimmingthen the cyclingand finally the course à pied. Event distances vary, but the most common format is the Olympic triathlon, which includes a 1.5 km swim, a 40 km bike course and a 10 km run.

Triathletes need to be not only versatile athletes, but also strategists, as managing energy and the transition between disciplines is crucial to success. Triathlon is not only a physical test, but also a mental one, requiring endurance, determination and the ability to push one's limits. There are numerous triathlon distances and formats, from sprint to Ironman, making it a sport accessible to all fitness levels. Triathlon is a unique experience that attracts athletes from all over the world, ready to take on the ultimate challenge of combining the skills of swimming, cycling and running.

Triathlon formats

Triathlon offers a variety of formats to suit different levels of skill and endurance.

Sprint

The Sprint format is the shortest option and is suitable for beginners, with distances of approx:

• 750-meter swim
• 20 kilometers of cycling
• 5-kilometre run

An ideal introduction to the world of triathlon

Olympic, or "classic" triathlon

The Olympic triathlon, on the other hand, is the standard format of the Olympic Games:

• 1.5 kilometer swim
• 40 kilometers of cycling
• 10-kilometre run

It's popular with amateur and professional triathletes alike. It's basically like two sprint triathlons. When people talk about the classic "triathlon", it's this format they're most often talking about.

Half Iron man or Ironman 70.3

The Half Ironman format, also known as Ironman 70.3, combines..:

• 1.9 kilometers of swimming
• 90 kilometers of cycling
• 21.1 kilometers of running

It's not quite double an Olympic triathlon, but it's definitely half an Iron man. The term 70.3 comes from the distance in miles covered during the race. 90+1.9+21.1 is 113km or 70.3 miles.

It offers an intermediate challenge before tackling the ultimate event, the full Ironman.

Iron man

Finally, the Ironman is the most demanding triathlon, representing almost 4 triathlons with :

• 3.8 kilometer swim
• 180 kilometers of cycling
• 42.2 kilometers of running

It's an epic test of strength that attracts the most determined triathletes.

You'll certainly notice that these distances don't represent much, except perhaps the 42.2km marathon. To understand why, I invite you to read a little more about the Iron Man story. But to summarize, it comes from a debate between sportsmen in the 1970s to determine who was the best. And they ended up deciding that the best was the one who completed the 3 most difficult races on the island of Oahu:

1. the Waikiki Roughwater Swim (3.85 km swim) ;
2. the bike race Around-Oahu (185 km by bike) ;
3. Honolulu Marathon (42.195 km run).

He then adjusted the course of these events to coincide with the start and finish points. Since then, the distances of 3.8km, 180km and 42.2km have remained.

Ironman on Oahu is still the host of the Ironman World Championship.

The relay

Finally, there's the relay, where a team of three triathletes share the events, each specializing in one of the disciplines. The relay is a fun option for those who want to experience triathlon in collaboration with others.

The relay is often available for all previous distances.

Main triathlon equipment

Triathlon is a sport that demands meticulous attention to equipment. Every piece of equipment must be carefully chosen and tested to ensure that it works in harmony with your body and your needs. Whether it's choosing the right bike, lightweight running shoes, or swim goggles that won't fog up, equipment plays a crucial role in your performance. A well-equipped triathlete is better prepared to face the varied challenges of each triathlon discipline.

Don't worry if you're just starting out, there's no need to empty your bank account to buy equipment. Just try to find equipment you're comfortable with and, if possible, already own. You can also look into renting or borrowing missing equipment. If the discipline appeals to you, you can then invest more money in it so that you really have the equipment you need.

The wetsuit

In open-water triathlons or in colder waters, a neoprene wetsuit is a valuable asset. It gives you extra buoyancy, keeps you warm and allows you to swim more efficiently. Make sure your neoprene wetsuit fits properly for optimum performance.

Be sure to check the rules of your triathlon: depending on the water temperature, wetsuits may be compulsory or forbidden.

The bike

Cycling is often the longest part of a triathlon and requires appropriate equipment. Choose a bike that suits your skill level and budget. Road bikes are popular for triathlons, but time trial bikes offer superior aerodynamics. Make sure your bike is in good working order, with inflated tires, adjusted brakes and a comfortable riding position.

The shoes

Shoes are essential for running. Opt for lightweight, well-fitting running shoes that offer good support and adequate cushioning to protect your feet from repeated impacts.

Refuelling

Refuelling is crucial to maintaining your energy levels throughout the triathlon. Energy gels, isotonic drinks and water are your allies in preventing dehydration and exhaustion. Plan your supplies according to race distance and personal needs, positioning them strategically on the course and testing them during training to make sure they're right for you.

Function sorting or trisuit

A set of transition clothing (e.g. a trisuit) facilitates the transition from swimming to cycling and from cycling to running.

Of course, a trisuit, sometimes spelled "tri-suit," is an outfit specially designed for triathletes. It's an all-in-one garment that's worn during all stages of triathlon, from swimming to running to cycling. The trisuit is designed to offer triathletes versatility, comfort and aerodynamics throughout the competition.

The trisuit is a popular option for triathletes as it eliminates the need to change outfits between events, saving valuable time during transitions. It also offers an aerodynamic advantage over other clothing combinations. However, the choice of a trisuit needs to be carefully considered to ensure that it suits your body type, your specific needs and the type of triathlons you compete in.

Note that the trisuit is one of the main elements, but it is by no means compulsory. During my first sprint triathlon I wore a classic swimsuit, shorts and a t-shirt. But I was slow on my transitions.

Other equipment

1. Swimming goggles Swimming goggles are essential to protect your eyes and improve your vision underwater.
2. Bike helmet A bike helmet is mandatory in most triathlon races for safety reasons. Choose one that is comfortable and certified.
3. Bike shoes : Special cycling shoes, compatible with your bike's pedals, will enable you to pedal efficiently.
4. Socks Comfortable socks can help prevent blisters and keep your feet dry during cycling and running.
5. Bib belt A number belt makes it easy to wear your race number while running.
6. GPS Watch A GPS watch can help you keep track of your time and progress during the race.
7. Safety equipment Depending on location and race conditions, you may need a whistle, reflective armband or other safety equipment.
8. Transition mat A small mat or towel can be useful to mark your transition area and keep your feet clean between tests.
9. Bike repair equipment A basic repair kit, including spare inner tube, tire levers and pump, can be a lifesaver in the event of a puncture.
10. Transition bag A transition bag allows you to store and organize all your equipment for a quick transition between events.

Interested in doing your first triathlon?

Start with a short distance.

Sometimes we may be more attracted to achieving an intense performance and skip the small steps. I still recommend that you start by aiming for a short distance, a sprint triathlon is ideal in my opinion.

This will give you an idea of what several months of training might look like. How a race goes on the day. To get a better idea of your abilities and whether you're capable of going further in your training later on.

Don't forget to have fun!

If you choose to embark on your first triathlon, don't forget to enjoy it. When you set yourself this kind of goal, it's easy to forget about yourself and throw yourself into training sessions that become more of a chore than anything else. If this happens to you, you're probably overdoing it or not doing it for the right reasons.

A triathlon will be physically and mentally demanding, but must ultimately remain a pleasure. This makes the whole process of training and racing much more enjoyable.

To find out more, read on:

• My 5 tips for your first sprint triathlon

Triathlon resources

Resources for triathlon in quebec, canada:

1. Quebec Triathlon Federation (FQT) The Fédération Québécoise de Triathlon website is an essential source for triathletes in Quebec. You'll find information on races, clubs, events and training resources. Website : https://www.triathlonquebec.org/
2. Triathlon clubs in Quebec : Many triathlon clubs operate in Quebec. Look for clubs in your area, as they often offer group training sessions, coaching advice and a community of triathletes. A list is available on the FQT website: https://www.triathlonquebec.org/clubs/clubs-triathlon/
3. Bike and race stores : Specialized cycling and running stores in Quebec can be excellent resources for advice on equipment, information on local races and contacts with other triathletes.
4. Local events Check the Quebec triathlon event calendars to find races in your area. The organizers of these events can provide information on courses, registration and other details.
5. Triathlon blog in French: https://triathlon-addict.fr/

Other sites/blogs specializing in triathlon:

1. Triathlete Magazine (https://www.triathlete.com) : Triathlete Magazine is a leading resource for triathlon news, training tips, product analysis and inspirational stories.
2. Slowtwitch (https://www.slowtwitch.com) : Slowtwitch is an active online community of triathletes featuring discussions on equipment, training, nutrition and more.
3. 220 Triathlon (https://www.220triathlon.com) : A British site specializing in triathlon with gear reviews, training guides and race news.
4. TriRadar (https://www.triradar.com) : TriRadar is a UK site covering the whole world of triathlon, including racing, news, training and gear testing.
5. BeginnerTriathlete (https://www.beginnertriathlete.com) : If you're new to triathlon, BeginnerTriathlete offers resources specifically designed for beginners, including training plans and tips.
6. DC Rainmaker (https://www.dcrainmaker.com) : Although DC Rainmaker focuses primarily on product reviews for running, cycling and swimming, it also offers articles relevant to triathletes.
7. Global Triathlon Network (GTN) (https://www.globaltrinetwork.com): GTN is a YouTube channel dedicated to triathlon, with videos on training, nutrition, equipment and race stories.
8. Triathlon.org (https://www.triathlon.org) : The official website of the International Triathlon Federation (ITU) provides information on races, athletes and international events.
9. Triathlete.com (https://www.triathlete.com) : This site offers news, training articles, nutritional advice and much more for triathletes of all levels.
10. MyProCoach (https://www.myprocoach.net/blog) : MyProCoach offers professional training plans for triathlon and also highlights relevant articles and tips.