Three triathletes emerge from the ocean onto a sandy beach, racing in their wetsuits and swim caps, with a backdrop of a serene sky and onlooking spectators, displaying the transition from swimming to running.

What’s a Triathlon and Why’s it so Addictive?

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Ever wonder why triathlons hook so many people? These races, with their swim-bike-run format, tap into a deep well of endurance and determination. They range from the “quick” Sprint triathlon to the epic Ironman, each accumulating a new level of distance.

The euphoria known as ‘runner’s high’ hits triathletes too. Those endorphins can be a real life-changer because once you get bit by the triathlon bug, becoming a triathlete can quickly become your identity.

The badassery that comes with triathlon draws the attention of all types of people, from couch potatoes to everyday runners and cyclists. If this sounds like you, learn more about why racing triathlon could be your new healthy addiction.

What is a Triathlon and How Long is It?

A triathlete running towards the finish line of an Ironman race, clad in vibrant yellow and blue athletic gear, with a focused expression and the crowd cheering on, city skyscrapers in the distance symbolizing the race's urban setting.

A triathlon is an endurance multisport event consisting of swimming, cycling, and running in consecutive order over various distances, depending on the race type below. 

Sprint Distance

The Sprint triathlon serves as a popular entry point into the world of triathlons. It typically involves a 750m swim, a 20km (12.4-mile) bike ride, and finishes with a 5km (3.1-mile) run. 

This distance strikes many as achievable yet challenging enough to push their limits, as it takes beginner athletes between 2 and 4 hours to complete and professionals around an hour.

Olympic Distance

Moving up in challenge level is the Olympic distance triathlon, which doubles the sprint’s lengths: featuring a 1.5km (0.9-mile) swim followed by a demanding 40km (24.8-mile) cycle leg before capping off with a 10km (6.2-mile) run. 

Professional triathletes finish this distance in under or around the 2-hour mark, while amateurs can spend between 3 and 6 hours on the course. 

Half-Ironman (70.3)

Known also as Ironman 70.3 due to its total mileage count—swimmers tackle waters for roughly double that of Olympic distances at around 1.9km (1.2 miles). Once out of the water, athletes bike 90km and finish with a half-marathon run of 21km (13.1 miles) awaiting them at this stage. 

70.3 events are highly popular among athletes who want to level up to long-course races. These are your day-long triathlons that typically take between 6 and 12 hours for age group athletes to complete, and professionals below 5 and 6 hours depending on gender, the course, and conditions.


The Full-Ironman, or 140.6-mile voyage, stands atop one of the ultimate tests within endurance sports. It’s an all-day affair where athletes tackle exactly double that of the half-Ironman/70.3 distance. The official Ironman triathlon distances include an open water swim spanning 3.9km (2.4 miles), a long-distance bike ride of 180.2km (112 miles), and a full Marathon run of 42km (26.2 miles). 

This can take professional athletes between 8 and 9 hours (with the fastest Ironman times under 8 hours). For age groupers, it generally takes between 11 and 14 hours, with the cut-off time for most races being around 17 hours.

The Triathlete’s High > The Runner’s High

A triathlete in aero position speeding through a desert landscape on a road bike during a triathlon, surrounded by cacti and sparse vegetation, under a clear sky, highlighting the cycling segment of the race.

Ever wonder why triathletes seem to be on cloud nine after an intense race? It all boils down to a cocktail of chemicals released in the brain. When you push through a swim, bike, and run, your body rewards you with endorphins. These natural painkillers give rise to what many call the ‘runner’s high’, but for triathletes—it’s even more profound.

This euphoric feeling isn’t just hearsay; it’s backed by science. Studies have shown that long-duration exercise increases endorphin release, improving cognition and mood.[1] Fantasize multiplying that runner’s high by three—that’s what triathletes may experience.

Beyond endorphins, there are other neurotransmitters at play like dopamine and serotonin which contribute to mood elevation and addiction-like behavior toward endurance sports.[2] This biochemical reaction not only soothes sore muscles but also keeps athletes coming back for more—a cycle fueled by positive reinforcement from both their bodies and minds.

Overcoming the Challenge of Multisport

The triathlon is a beast of its own, demanding not just physical prowess but mental fortitude. This trifecta creates a unique challenge because each segment requires different muscles and mindsets.

Consider the transition from swimming to cycling; it’s like shifting gears in your body as well as your bike. You’re moving from horizontal to vertical, from using primarily upper body strength to relying on your legs. And then there’s the final switch to running—when you’re already exhausted—but you must summon that inner drive to push through fatigue barriers.

This multidisciplinary nature means training for a triathlon often leads to cross-training benefits, enhancing overall fitness more than single-sport activities might achieve alone. But it also means mastering three sports at once—a feat that calls for meticulous planning and dedication.

Community and Camaraderie Among Triathletes

Aerial view of a triathlon open-water swimming event, showcasing a large group of athletes in wetsuits, marked by their brightly colored swim caps, navigating through a marked course in the blue ocean, accompanied by safety kayakers.

The triathlon world is unique, marked by a deep sense of community that transcends the individual nature of endurance sports. When you show up at the starting line, it’s not just about your race; it’s about everyone’s journey there. This shared pursuit forms bonds as strong as the muscles carved from training.

In training groups or clubs, beginners find mentors in seasoned athletes who’ve navigated choppy waters and tough courses before them. It’s here where tales are swapped, strategies honed, and lasting friendships forged. Athletes often say their club feels more like family than teammates—a sentiment echoed across forums on sites like Slowtwitch. They highlight how mutual encouragement fuels progress for all involved.

Race day brings this camaraderie into sharp focus. Spectators cheer indiscriminately—rooting for first-timers with equal fervor as they do for elites crossing the finish line after hours of exhaustive effort. The support doesn’t end at the tape; post-race celebrations often see competitors sharing meals and memories alike—an aspect covered extensively through stories shared on platforms such as Triathlete Magazine’s culture section. Such experiences knit individuals together into a tight-knit fabric woven with respect, empathy, and collective triumph over challenge.

Another vibrant space for endurance camaraderie is Better Triathlete’s coaching community–a coach-ran triathlon blog, social community, and coach match program that connects athletes with the right training plans and coaching resources. Whether you’re seeking a triathlon training plan or a coach, online resources like these ensure athletes get off on the right foot.

Health Benefits and Lifestyle Changes

The draw of triathlons goes beyond the finish line. It’s a transformative journey that reshapes your health and lifestyle. Engaging in regular triathlon training can lead to significant weight management improvements, thanks to the calorie-torching combination of swimming, cycling, and running.

Beyond shedding pounds, athletes often experience enhanced cardiovascular health from consistent endurance output. But equally crucial is longevity as an athlete. This multisport regimen also promotes better joint mobility due to low-impact activities like swimming and cycling coupled with high-impact exercises such as running.

This blend of physical perks feeds into an addictive cycle: improved well-being leads to increased performance; increased performance fuels further commitment. As fitness levels soar, so does one’s capacity for daily energy expenditure—ushering in a new norm where being active is not just routine but craved.

The Challenge of Mastery in Triathlon Training

Triathletes often find themselves on a relentless quest for improvement. It’s not just about beating personal bests; it’s the intricate dance of mastering three distinct disciplines—swimming, cycling, and running—that hooks enthusiasts into an addictive cycle of self-betterment.

Mastery in triathlon training is multifaceted. Athletes must fine-tune their skills in each sport while developing transitions that are seamless and efficient. The complexity here lies within the interplay between varied muscle groups and energy systems used across swimming, biking, and running. Strength training, crucial to injury prevention and performance enhancement, becomes another layer added to this challenging mix.

Moreover, endurance sports science continues to evolve with new insights into nutrition strategies fueling endurance athletes better than ever before. Staying abreast with these developments means that learning never stops—a characteristic feature appealing to those who love growth both physically and intellectually. As such, triathlon isn’t just a sport; it’s a lifelong educational journey where every race can feel like a new chapter full of potential discoveries.

Scientific References:


  1. Schoenfeld TJ, Swanson C. A Runner’s High for New Neurons? Potential Role for Endorphins in Exercise Effects on Adult Neurogenesis. Biomolecules. 2021 Jul 21;11(8):1077. doi: 10.3390/biom11081077. PMID: 34439743; PMCID: PMC8392752.
  2. Heijnen S, Hommel B, Kibele A, Colzato LS. Neuromodulation of Aerobic Exercise-A Review. Front Psychol. 2016 Jan 7;6:1890. doi: 10.3389/fpsyg.2015.01890. PMID: 26779053; PMCID: PMC4703784.

Hi, I’m Valerie!

I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.