Triathlon - what is it, types of triathlon, standards

Triathlon is a sport that combines several types of races. The competition itself consists of three main stages, which represent a separate type of sports competition.

He is also included in the list of competitions at the Olympic Games. The classic triathlon includes 3 stages (swimming, cycling, running) with different distances to be overcome.

Types of triathlon

1. Super sprint - competition at short distances. The length of the distance is: swimming - 300 meters, cycling - 8 kilometers, cross - 2 kilometers.
2. Sprint - swimming - 750 meters, cycling - 20 kilometers, cross - 5 kilometers.
3. Olympic triathlon - it is necessary to go through a longer distance, which consists of: swimming - 1500 meters, cycling - 40 kilometers, running - 10 kilometers.
4. Half-Iroman (Half-Iron Man): swimming - 1.93 kilometers, cycling - 90 kilometers, running - 21.1 kilometers.
5. Iron man is, perhaps, one of the most difficult types of this sports discipline, which includes: swimming - 3.86 kilometers, cycling - 180 kilometers, a running distance of 42.195 kilometers.
6. Ultra triathlon - represents the same distances as in Iron man, but increased several times - double, triple ultratriathlon and deca triathlon (10 Ironman-type triathlons for 10 days)

The most famous triathlon competitions

For the first time, this sport, as an independent sports discipline, was introduced in France at the end of the 20s of the last century. Then, he gained unprecedented popularity in Hawaii, where the first large-scale competitions were held, and later the first European large-scale competitions in this sport were held in France under the name - Les Trois Sports (which means - 3 sports).

Today, triathlon is a separate sports discipline and, in addition to being included in the program of the Olympic Games, the World Championship is held annually, where experienced athletes compete at various distances for the World Cup.

It is important to know: there are also competitions in the modernized or mixed triathlon, but such large-scale competitions are not organized in this regard.

Basic standards in triathlon

In the types of discipline, we have already sorted out and considered standard distances, but now let's take a look at the standards for men and women.

TABLE OF BIT REGULATIONS FOR MEN

1. Triathlon - long distance (swimming + cycling + running)

2. Triathlon (swimming + cycling + running)

3. Triathlon - sprint (swimming + cycling + running)

4. Winter triathlon (running + cycling + skiing)

TABLE OF DISCHARGE STANDARDS FOR WOMEN

1. Triathlon - long distance (swimming + cycling + running)

2. Triathlon (swimming + cycling + running)

3. Triathlon - sprint (swimming + cycling + running)

4. Winter triathlon (running + cycling + skiing)

Triathlon equipment

Of course, such a large-scale competition needs proper preparation and, first of all, it is necessary to take care of the equipment so that the athlete feels comfortable while overcoming the distances.

The required equipment for a triathlon consists of:

• Swimming suit.
• A bike and a matching helmet.
• Running shoes.

It is important to know: the participants are given time to change the starting suit for the triathlon, so that they can comfortably take further part in the competition.

Triathlon training

In order to achieve high performance, athletes divide their training into several stages (4 main stages according to classical standards):

1. Swimming.
2. Cycling.
3. Run.
4. Strength exercises for muscle growth.

It is important to know: in addition, the future champion must follow a diet specially developed by a nutritionist, which consists primarily of proteins (meat and fish) and fiber (vegetables). Also, the athlete should not forget about the complex carbohydrates contained in cereals. But the future champion should forget about the sweets.

Triathlon in Russia

In 2005, the Russian Triathlon Federation was founded, which marked the arrival of this sport discipline in Russia.

It is important to know: in Russia, a so-called triathlon was created for the people, which is simply practiced by sports lovers and novice athletes, as practical training. It features shorter distances and lighter regulations. So, for example, in a swimming competition, you need to overcome only 200 meters, in cycling - 10 kilometers and in the end you need to run about 2 kilometers. But, it should be noted that folk triathlon is not officially recognized and is only suitable for practical training.

Activity

In addition to local public and private competitions in Russia, the Russian triathlon managed to make itself known at the international Olympus of sports, annually taking part in the World Championship in this sport, where domestic athletes represent the state at a fairly high level and were among the top 50 prize winners.

Features:

The main feature of the Russian triathlon is not in special training programs, but in the fact that, despite the long-term existence of an organization engaged in this sport, according to the recognition of the athletes themselves, they faced certain obstacles on their way that are associated with organizational issues.

For example, first of all, the executives' work is insufficiently efficient, since there have been several cases when Russian athletes did not have time to issue or issue visas for traveling to international competitions and participation in them was questionable. But in the second place, the problems are in material support.

Ironman Triathlon

At the beginning of the article, we already wrote that there is such a sport, Ironman, or in translation into our language - Iron Man, which is characterized by rather increased standards. Also, Russia was represented at the competition data, where domestic athletes covered all three distances in a record amount of time.

It is important to know: given that the distances are as large as possible, the participants are given a considerable amount of time, namely 17 hours to overcome all three stages.

How to prepare for a triathlon?

Of course, in order to have some success in this sports discipline, proper preparation is necessary, which consists of practical training, obtaining theoretical knowledge, as well as observing the developed daily regimen and monitoring nutrition.

Preparation methods

There are a lot of methods for preparing for competitions and each coach uses either the most popular ones, taking into account all the characteristics of an athlete, or develops an individual program for him. So, it is impossible to say exactly what methods of preparation will be.

The most effective method of preparing for these sports competitions is the sprint triathlon, which includes: swimming - 500 meters, cycling - 11 kilometers, running - 5 kilometers.

It is important to know: the most common training method is the usual folk triathlon, which is written about a few lines earlier in this article.

Development of a training program

Developing a training program is an important part of preparing for any sporting event and must be taken seriously. For professional athletes, a training program is developed by trainers taking into account all the physiological characteristics of their wards.

Here's an example of one day of an athlete:

• Warm up - 10 minutes.
• Stretch for 10 minutes.
• Running - 20 minutes.
• The swim is 15 minutes.
• Strength exercises aimed at muscle growth - 1 hour and 5 minutes.

Literature and teaching materials

It is practice in Africa as well, but you definitely need to know what awaits the future champion at the competition. It is for such purposes that it is necessary to read the literature about this sport and other promising materials. For example, interviews with athletes who took part in the World Championships or in the Olympic Games are best suited for this.

Thus, you can learn a lot about how the competition itself takes place and how you can take a prize in it. Agree, such knowledge will not interfere with anyone, which means that, in addition to regular training, it is also necessary to pay attention to specialized literature.

Recommended reading list:

• There is an iron man in everyone. From a business-class chair to an Ironman. Author: Calllos John.
• Triathlete's Bible. Posted by Joe Friel.
• Eat right, run fast. By Scott Jurek
• The most challenging endurance races. By Richard Hoade and Paul Moore
• 800 meters to the marathon. Preparation program for your best race. By Jack Daniels
• Ultramarathon runner's guide. 50 kilometers to 100 miles. By Hal Kerner & Adam Chase
• Life without borders. The history of the triathlon world champion in the Ironman series. By Chrissy Wellington
• Full immersion. How to swim better, faster and easier. By Terry Laughlin & John Delves
• The Cyclist's Bible. By Joe Friel
• Ultrathinking. Psychology of overload. By Travis Macy and John Hank
• Ultra. How to change your life at 40 and become one of the best athletes on the planet. By Rich Roll

As you can see, triathlon is an outstanding sport discipline that requires not only good preparation, but also maximum performance during the competition.

Triathlon has come a long way towards becoming a separate sports discipline and today it is one of the most popular sports, which includes 3 stages (swimming, cycling and running). Remember, training is the surest path to success in sports Olympus.

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