completing ironman triathlon must get things!

Triathlon, as one of the most open and friendly events, is increasingly popular among sports enthusiasts worldwide. Since its inception in Hawaii in 1978, tens of thousands of athletes have completed this extreme endurance event.

Some people say they don't know much about this sport and haven't had the chance to participate. No worries, let's take the Ironman 70.3 race as an example to see what you need to know to complete a triathlon. This might open up a broader world of sports for you.

01. What is Ironman 70.3?

Triathlons are categorized based on different distances and intensities as follows:

Full Ironman: 3.8 km swimming + 180 km cycling + 42 km marathon;

Ironman 70.3: 1.9 km swimming + 90 km cycling + 21 km running;

Standard Triathlon 5150: 1.5 km swimming + 40 km cycling + 10 km running.



Ironman 70.3 is a half-distance Ironman, with a cut-off time of 8.5 hours. Why is it called 70.3? Because the total distance of the race is 70.3 miles, which is equivalent to 113 kilometers. In the triathlon world, only those who complete an Ironman can be called 'real Ironmen'.

02. What athletic skills are needed to participate in a triathlon?

Triathlon tests the combined strength in swimming, cycling, and running. To participate in a triathlon, the basic athletic skills required are swimming, cycling, and long-distance running. For most marathon-capable runners, swimming is usually the most challenging part, especially for those living in inland cities who mostly swim in pools. Triathlon swimming is in open water, and swimming with many others can make it hard to find direction, and you might get hit or kicked by other participants. Therefore, it's recommended to practice more in open water and join a club to train with experienced triathletes.

03. Can you participate with any bicycle?

According to the Chinese Triathlon Association, participants can use road bikes, triathlon bikes, mountain bikes, or folding bikes, and must wear helmets. Any racks or luggage carriers must be removed before the race, or you won't be allowed to participate. The bike's braking system, gear system, and tire pressure should also be adjusted before the race.



If you don't plan to buy a triathlon or road bike, using a mountain bike is also acceptable. Especially for those participating for the experience, if you don't have long-term triathlon plans or aren't very interested in cycling, there's no need to spend a lot of money on a bike (unless you're wealthy).

04. What should you pay attention to during transitions between swimming, cycling, and running?

After swimming, participants should quickly run to the transition area to change into cycling gear. Many beginners rush out of the water too quickly without a buffer period, causing a loss of balance and potentially leading to unsteady walking or even falling. It's recommended to take a few seconds to adjust before running to the transition area.

When transitioning from cycling to running, participants often experience a noticeable 'transition discomfort'—fatigue and rapid breathing. This is normal because running is more intense than cycling, and the heart rate is higher. Slow down initially to alleviate this discomfort, then gradually increase your pace to find your normal running rhythm.



During this time, you can also replenish energy by eating energy gels or high-energy foods like Snickers to restore stamina. Note that transition time is included in the total race time, so improving your transition speed can also improve your overall performance.

05. Do you have to wear a triathlon suit during the race?

A triathlon suit is designed to provide maximum comfort during swimming, cycling, and running, saving transition time. However, for long-distance races, there are changing tents in the transition area where participants can change into cycling or running clothes for more comfort, although this will increase transition time and affect performance.

Additionally, unlike pure running races, IRONMAN events have specific rules for the running segment, such as no exposed torsos, no headphones or communication devices, and disposing of trash in designated areas. To avoid unnecessary trouble during the race, be sure to read the athlete's manual carefully and attend the pre-race technical meeting.