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Hintergrundbild, auf dem Refocus steht.


Triathlon: Physio Restart macht mit

Updated: Apr 14

Triathlon is a demanding sport that requires endurance, strength and mental toughness. It combines swimming, cycling and running to create an exciting and challenging competition. In this article you will learn more about the different distances, the equipment and the basic aspects of triathlon. We also want to give you a short overview of what Physio Restart has in common with the sport of triathlon: Oliver has been enthusiastically involved for a few years now.

1. distances: The triathlon offers different distances to suit both beginners and experienced athletes. Most of the times the disciplines are built up like:

  • Sprint distance: 500-750 m swim, 20 km bike, 5 km run

  • Olympic distance: 1.5 km swim, 40 km bike, 10 km run

  • Middle distance (also known as "70.3"): 1.9 km swim, 90 km bike, 21.1 km run

  • Long distance (also known as Ironman distance): 3.8 km swim, 180 km bike, 42.2 km run

2. equipment: The right equipment is crucial for a successful triathlon:

  • Wetsuit: Helps with swimming and provides buoyancy. Depending on the water temperature and distance, it is decided whether to swim with or without a wetsuit.

  • Bike: A light, aerodynamic bike is an advantage. The prices for a good bike can quickly slip into the 5-digit range.

  • Running shoes: Comfortable, well-cushioned shoes make running easier. With a specific speed, you may want to use carbon shoes.

  • Triathlon one-piece suit: A special suit that can be worn in the water as well as on the bike and while running.

  • Goggles, helmet, sun cap if necessary, race number band: Essential accessories for the race and the number is received on site shortly before or the evening before the race. To tighten the number onto your clothes, you would need to buy and bring a suitable loop.

3. transitions: the changes between disciplines are called "transitions". T1 is the transition from swimming to biking, while T2 is the transition from biking to running. Efficient transitions can save valuable time, so the triathlete has their act together on the spot.

4. training and preparation: Triathlon training requires a balanced mix of swimming, cycling and running. Here are some important training aspects:

  • Brick training: combine cycling and running to prepare you for the transition between disciplines.

  • Interval training: Improve your speed and endurance with intense intervals.

  • Long Distance Training: Get your body used to the longer distances of each discipline.

  • Mental Training: Develop mental strength to overcome challenges during the race.

5. nutrition and hydration: During the triathlon, adequate nutrition and hydration is crucial. Experiments in preparation training with different energy bars, gels, salt tablets and drinks, help to find out what suits the athlete best. Breakfast before the competition should also be well considered, as should adequate carbohydrate intake the night before.

Past results from Oliver

Where / What Discipline

Tour de Kärnten

bike 468km - 8800hm - 15h

Rang in his age group 51

Rang overall 95


swim 700m

bike 22.2km

run 6km

Rang in his age group 4

Rang overall 23


swim 1.5km

bike 40km

run 10km

Rang in his age group 66

Rang overall 117


swim 2.3 km

bike 35.4km

run 9.8km

Rang in his age group 9

Rang overall 33


swim 1.5km

bike 40km

run 10km

Rang in his age group 29

Rang overall 58


swim 4km

bike 70.7km

run 19.8km

Rang in his age group 7

Rang overall 13

Zürich - Zermatt

bike 280km - 6000hm

Rang in his age group 5

Rang overall 9

Training programme Oliver

autumn / winter: 5-6x/week indoor cycling with Zwift (app) 1-3h

1-2x/week swimming 0.5-1h

spring / summer: with good weather 5x/week with bike to work 45 min per way

2x/week 10km run lower intensity / pace

1x/week >10km or <10km higher intensity / pace

1-2x/week 200-300km bike

1-2x/week swim

The triathlon offers a unique opportunity to push physical and mental limits. Whether you are new to triathlon or an experienced athlete, the challenge of triathlon can be incredibly rewarding. If you commit to varied training sessions, good equipment and a smart race strategy, you will experience the fascination of this demanding sport first hand, just like Oliver, and Anneke as team supporters on the road/ and poolside.


Oliver Penny

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