Triathlon Training: Multi-Sport Physiology and Transitions

Status: draft · Confidence: medium (0.625) · Basis: verified_sources

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## TL;DR

Triathlon: 1.5km swim / 40km bike / 10km run (Olympic). "Fourth discipline" — transitions — decides podiums. Ironman World Championship (Kona): 3.8km/180km/42.2km, winning times ~7:50-8:10 men, 8:40-9:00 women.

## Core Explanation

Distances: Sprint, Olympic, 70.3, Ironman. Energy: bike 55% energy, 50% time. Brick workout (bike→run) trains neuromuscular transition. Ironman winners: ~280W bike (3.5-4.0 W/kg), ~2:50-3:00 standalone marathon post 180km bike. Nutrition: 60-90g carbs/hr. Notable: Jan Frodeno (Olympic gold + 3× Kona), Daniela Ryf (5× Kona).

## Detailed Analysis

[待后续补充。]

## Further Reading

- [Source 1 — Triathlon Training: Multi-Sport Physiology and Transitions](https://www.triathlon.org/)

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