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Triathlon distances explained
Do you have what it takes?
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
.jpg)
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
.jpg)
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
.jpg)
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
There are a few sports you can watch and say 'I'd love to do that' or 'I wonder if I can do that'? Triathlon (swim, bike and run) is definitely high on that list.
What does it take to be able to do one though? Tom Walker, head of Endurance at InnerFight, is here to help you!
The 4 Main Triathlon Distances
Triathlon can seem a bit complex from the outside, but it shouldn't be. There are four main distances;
- Sprint-distance (750m swim, 20km bike, 5km run)
- Olympic or standard-distance (1.5km swim, 40km bike, 10km run)
- Half Ironman or middle-distance (1.9km swim, 90km bike, 21km run)
- Ironman or full-distance (3.8km swim, 180km bike, 42.2km run)
We are seeing a rise of a new distance from the T100 race series, this is a 2km swim, 80km bike, 18km run, totaling 100km – hence the name!
You will find all sorts of triathlons with all sorts of distances, but the above covers the most popular.
Get started with Sprint or Olympic distances
Entry to triathlon usually begins with a sprint or Olympic distance. These races can last anywhere from 1 to 5 hours and are a great place to begin in the sport.
The short or standard-distance races are not popular because some consider them to be 'easy', however they can be incredibly intensive if you want them to be. Their popularity stems from a low barrier to entry compared to a middle or full-distance triathlon.
Finding time to train for a triathlon
The main barrier is time to train... These races being much shorter means the total race time is also shorter and therefore training time for most amateur athletes can fit nicely into a normal work/family week. Average training hours for someone working towards these distances is 6-10 hours a week.
Middle-distance with routes into Ironman
Middle-distance triathlons are also extremely popular. The Half-Ironman provides an access route into the full Ironman family of endurance challenges, you get to do some incredible races in incredible locations and run down the red carpet!
Training for middle-distance triathlons
It can be a long day for the unprepared athlete though with the slower ones coming in close to the 8-hour cut-off. Quicker age groupers will be around 5 hours and elites will be coming in close to and just under 4 hours. Training demands for this distance are usually around 8 - 14 hours per week.
Full-distance and Ironman triathlons
Ironman Nice, Challenge Roth, The Norseman... the names are iconic in endurance sports. This odd, 220km distance has become incredibly alluring for some. Easy to enter but incredibly difficult to finish. This distance is not for beginners, it takes a huge commitment.
Commitment is key for full-distance triathlons
10 hours a week is the minimum, athletes looking to do a respectable time will need to commit months and months of between 12 and 18-hour training weeks.
Related: My Top 10 Essential Triathlon Tips
The training hours are long because the race itself can take up to 17 hours, where you then face a cut-off. Elite amateurs will take 8-9 hours to complete the race and other competitors can come in somewhere between the two extremes. Either way, it is a long day out.
Final thoughts
Whichever distance you choose, consistency in the training is key. 12 weeks of consistent, average training always beats 2 - 3 weeks of amazing training. This is key to understand. It's why we always work in longer blocks here at InnerFight Endurance.
Get triathlon ready with InnerFight Endurance!
We like to prepare our athletes properly and give loads of time for life and the wrenches it throws!
We’re currently preparing a lot for the 2024 winter season, where we will see lots of people race Ironman 70.3 Salalah, T100 Dubai and Ironman 70.3 Bahrain alongside the shorter distance local races. Although these races are 5 to 6 months away, the preparation for them is what will make or break the fun on the day. We don't like leaving things to chance!
The InnerFight Endurance Podcast has some great insight into how we prepare our athletes for triathlons, so make sure you check them out!
Understanding your training. Periodisation and training cycles. ep #169
On season VS off season, what's the difference? ep #165
Training to race, compete or complete? ep #161
If you're interested in signing up towards the 2024 Winter triathlon season, get in touch with Tom via tw@innerfight.com.
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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