Get to know triathlon, and its stars on the world stage. Glimpse into World Championships in Nice and Kona, and performances that inspire the next generation of winners.
Words by Laura Markwardt. Video by Santara Group. Photography by Santara Studios, Uptrack.
“Triathlon is a whole new set of dreams for me,” says Chelsea Sodaro. After transitioning from running in 2017, the American pro topped the podium at the 2022 Ironman World Championship in Kona, Hawaii – an exhilarating performance [8:43:46] and only the second Ironman distance triathlon of her career. Fast-forward to September 2024, and Sodaro, 35, gave chase for third place on the podium at the Ironman World Championship in Nice, France. “I gave it everything. I’m so proud to be a part of this beautiful sport,” she says.
Top Norwegian triathlete, Kristian Blummenfelt, is another pro that’s pushing through the pain cave to build a legacy in a growing sport of trailblazers, “There’s no history in the sport. We had to make that pathway,” he says of his accomplishments to former ultra-endurance athlete, Rich Roll, alongside friend and pro training partner, Gustav Iden. Iden set an Ironman Hawaii course record in 2022 [7:40:24]. Blummenfelt and Iden took Gold and Silver respectively in September 2024’s Challenge Samarkand in Asia. Both athletes, known collectively to fans as ‘The Norwegian Train’ will be back on the start line in Kona – the pinnacle of pro triathlon racing – this October.
“I’m so proud to be a part of this beautiful sport.”
To witness the sweat, tears and triumph that fuels these pro athlete stories, is to understand the world of multisport, where tri-stars display tactical toughness and technical prowess to push the limits of human endurance.
Whether you’re a beginner, or working towards half or full-distance triathlons, this guide to triathlon helps to explain the sport, its training methods, and how to navigate the world of triathlon racing, from local events to global championships like Kona and Nice.
What is a triathlon?
Triathlon is a multisport event, made up of three disciplines completed back-to-back: swimming, cycling, and running. There are various distances, ranging from super sprint to the most famous full-distance race, the Ironman. They attract athletes from all walks of life – from professionals like Sodaro, Blummenfelt and Iden, Ashleigh Gentle, Julie Derron, Kate Waugh and Fenella Langridge at the World Championships and the T100 Triathlon World Tour, to amateurs chasing personal goals.
Triathlon distances explained
- Sprint Triathlon: 750m swim, 20km bike, 5km run
- Olympic Triathlon: 1.5km swim, 40km bike, 10km run
- Half-Ironman (70.3): 1.9km swim, 90km bike, 21.1km run
- Full Ironman: 3.8km swim, 180km bike, 42.2km run
The full Ironman race is considered one of the toughest endurance races in the world, with the Ironman World Championship held annually each fall in two iconic locations: Kona, Hawaii, and Nice, France. Sodaro, Blummenfelt and Iden have graced these stages, and their performances are legendary.
Training for a triathlon
There’s no shortcuts to building a solid foundation in each discipline: swimming, cycling, and running. Iden, who hails from a cycling background, explains, “A lot of volume, high quality training over many years, has made us the athletes we are today.”
For beginners, it's crucial to focus on balanced training and to gradually increase intensity. Here’s a breakdown for each part of the race:
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Swimming: For many beginners, the swim leg can be the most daunting, especially open-water swimming. Focus on mastering your technique, learning how to breathe efficiently, and increasing endurance. Swimming drills are a great way to build comfort in the water.
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Cycling: Start by getting comfortable on your bike and gradually increase your mileage. Invest in a good bike fit to prevent injuries and improve efficiency.
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Running: Build your run with a combination of long slow runs and interval training. Running off the bike (known as brick training) will help prepare you for how your legs will feel on race day.
The Norwegian method
The talk of the triathlon training world is the ‘Norwegian method’ – a science-backed, data-driven training approach adopted by champions Blummenfelt and Iden who train under coach Olav Aleksander Bu. The method involves training at high intensity, focusing on volume and precise metrics like heart rate, power output and lactate thresholds. “The whole idea is to maximize your [aerobic] engine for the distance you’re racing,” says Iden.
“Four or five years ago, people were almost laughing at us, that we were going into the lab so many times and doing testing, and maybe not winning as many races. That’s changed a little bit now,” Blummenfelt continues, “I think that’s been a key part of our success.” With new levels of professionalism and science at play, these triathletes are elevating what can be achieved in the swim, bike and run.
“A lot of high quality training has made us the athletes we are today.”
What equipment do I need to get started?
You don’t need to invest in top gear when you’re just starting, but some kit is essential:
- Swim gear: A comfortable wetsuit (for cold water), a good pair of goggles, and a swim cap. Beginners often start with indoor pool swimming before transitioning to open water.
- Bike: You don’t need a high-end triathlon bike to start. A road bike will do, but make sure it’s comfortable and fitted to your body.
- Running shoes: Invest in a good pair of running shoes that suit your running style. Lace up in a way that suits you best, and consider rotating footwear in training. Practice transitions, switching into your race day shoe straight off the bike.
As you progress, you may want to invest in more advanced gear like clip-in pedals, aero bars, or a triathlon-specific bike.
How long should I train for my first triathlon?
As Gustav Iden explains, “People have knowledge about triathlon. But it comes down to execution and quality of training.” In other words, theory is nothing without consistent practice. And that depends on your race distance and current fitness level.
A good rule of thumb is to spend 12 to 16 weeks training for your first sprint, or Olympic-distance triathlon. Here’s a simple weekly plan for beginners:
- Swim: Two sessions (30 to 45 minutes each)
- Bike: Two sessions (45 to 60 minutes, increasing to longer rides)
- Run: Two sessions (30 to 45 minutes) [see our marathon training plan]
- Brick workouts (running off the bike): One session combining cycling and running to simulate race conditions
For longer distances like a Half Ironman or Full Ironman, you’ll need at least six to nine months of structured training. You can stay motivated by breaking your training plan into smaller goals, finding a training partner to stay accountable or joining a local triathlon club – being part of a community can give you support, encouragement, and advice from more experienced athletes.
Training plans often include one rest day per week and prioritize recovery to prevent overtraining and injury. Recovery is as important as time in the water, in the saddle or on your feet.
Seek satisfaction through small wins in competition, even if it’s with yourself in training, “I’ve always enjoyed the competitiveness in sport – it’s like a playground for me,” says tri-king Blummenfelt.
How do triathlon competitions work?
Triathlon races are structured into different age-group categories, and everyone competes within their respective age group. Race day follows a specific format:
- Swim: Starts in waves based on age group or skill level, either in a pool or open water.
- Transition one (T1): You’ll exit the water and head to the transition area, where you’ll change into cycling gear. Speed – and staying organized – is important.
- Bike: The cycling portion can vary in terrain, depending on the course. Drafting (riding too closely behind another cyclist) is not allowed in non-draft races like Ironman events.
- Transition two (T2): After the bike leg, you’ll change into running shoes and head out for the run. It’s essential to pace yourself and manage your energy levels here.
- Run: The final stretch is all about maintaining form and mental strength, especially for longer races. Nutrition and hydration play a critical role in this part of the race.
Experience will allow you to focus fully on each leg of the race, without overthinking what’s up ahead. “It’s about being ‘in the moment’ at a critical part of the race,” says Blummenfelt.
What should I eat and drink before, during, and after a triathlon?
“The most important factor is nutrition and sleep,” Blummenfelt explains.
Alongside a sustainable training plan, an understanding of the calories you’ll need to perform at optimal levels is key – in both practice and competition. Iden suggests having a routine that ensures you always have enough calories onboard after training and for fueling during an endurance session, “get as much [energy] in as you can tolerate,” he says. The skill here is understanding what those levels look like for you through nutrition intake in training.
Nutrition is a crucial part of triathlon training and race day. Here’s a basic breakdown:
- Before the race: Eat a carbohydrate-rich meal (like oatmeal or toast with peanut butter) two to three hours before the start. Hydrate with water or an electrolyte drink.
- During the race: For sprint distances, hydration with water or sports drinks should suffice. For longer races, incorporate energy gels or bars every 45 minutes to an hour.
- After the race: Refuel with a mix of carbohydrates and protein within 30 minutes of finishing. Smoothies, protein shakes, or a simple meal like a protein-filled sandwich are easy options.
Triathlon, on your terms
Triathlon is a gateway to growth, challenge and self-discovery. From mastering the swim, bike, and run to learning the importance of recovery and nutrition – or dreaming of crossing the finish line at Nice or Kona, the sport is as much about the process as it is about race day.
Sodaro speaks from experience, “I learned that my best performances come from appreciating the journey and not just the process of getting to a start line, because that’s a gift.”
