What is Aquabike and could it be my alternative to Triathlon?
Karen Parnell
October 10, 2024
Do you struggle with the run leg of a triathlon? Are you injured and can’t run but can still swim and cycle? Do you have a limited time to train? Aquabike could be for you!
What Is Aquabike?
Aquabike is a simple multi-sport race involving a swim then a bike leg back-to-back with a short transition to take change from your swim gear to your bike gear.
There is usually a very small run (less than 1km) where you rack your bike at the end and then run over the finish line. There are a few races that now finish with cycling across the finish line. Aquabike races tend to run alongside their triathlon equivalent so the finish method can depend on how the triathlon course is set up so make sure you read your race pack and attend the race briefing.
Aquabike is an ideal race if:
- Have an injury and find it hard to run competitively or can’t run at all
- You have limited time to train and training for two disciplines may be easier to fit into your schedule
- You are a strong swimmer and cyclist but get overtaken on the run leg and get really frustrated!
- You simply don't like running!
World Traithlon Multisport Explainer: What is Aquabike?
Find your Aquabike plan at Aquabike World
Aquabike Race Distances
Aquabike distances are the same as their triathlon equivalent so race organisers can easily add them in to their events. The Aquabike distances are:
- Sprint distance: ½ mile/750m swim then 12.4-miles/20km bike
- Olympic distance: 1-mile/1500m swim then 25-mile/40km bike
- Half Ironman distance: 1.2-mile/1900m swim then 56-mile/90km bike
- Ironman distance: 2.4-mile/3800m swim then 112-mile/180km bike
The other good news is that Aquabike is now part of most World and European championships so you can represent your country!
Photo by jose luis Umana
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Find your Aquabike plan at Aquabike World
Aquabike Transitions – Practical Considerations
If you are from a triathlon background your will probably wear a Trisuit to make the transition from your swim to bike super quick. You may wear your swimsuit and put some cycle shorts and cycling top on over the top. For the longer distances there may be an area to change and dry off properly before you head off on the bike. For the longer distances you will probably find it more comfortable to ride in bike specific shorts with a standard chamois pad.
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Benefits of Aquabike Racing
As you can see racing an Aquathlon has a number of benefits when compared to triathlons and duathlons and here we will go into more detail.
1. Lower Impact Training and Racing
Eliminating the run element of training and racing can help avoid or aggravate your knee and/or joint injuries that may have arisen from running in the past. Both cycling and swimming are considered low impact sports so are kinder to your joints so may help avoid injuries when training and racing. Aquabike racing is an excellent way to stay engaged in the multi-sport if you’re recovering from an injury or simply can’t run anymore.
2. Less Overall Training
If you’re struggling to find the time to train for all three triathlon disciplines (swim, bike and run), then training for an aquabike offers a simple way to eliminate all running training.
However, if you want to be competitive in aquabike, you may be substituting most of your old run sessions with swim, bike, cross training, and strength ones which may mean you train just as much – it just depends on your goals and what level you want to race at. If you are training and racing for fun, you will probably be able to reduce your overall training time.
3.Less Equipment?
You will be cutting down on equipment a little by not having to buy expensive running shoes, but you will still need a bike and wetsuit etc. So, you may not reduce your budget by much but gain some wardrobe space!
Photo by RUN 4 FFWPU
FREE 31 indoor cycling sessions for Zwift, Rouvy and TrainerRoad
Find your Aquabike plan at Aquabike World
Aquabike Training and Plans
Aquabike training plans are not just a triathlon training plans with the running sessions removed! For example, Aquabike plans should include cross training, strength, mobility, stability, flexibility, and swim to bike brick sessions.
Your Aquabike training plan should include phases to build gradually to your race distances and include technique, speed, endurance plus power and testing sessions. You should also have scheduled rest and recovery days.
We have training plans for beginners, low volume, intermediate and advanced training plans.
Here are examples of training plans:
Sprint Distance Aquabike plan (Final Surge)
Standard Distance Aquabike Plan (Final Surge)
Half Iron Distance Aquabike Plan (Final Surge)
Full Iron Distance Aquabike Plan (Final Surge)
Standard Distance Aquabike Plan (TrainingPeaks)
Half Distances Aquabike Plan (TrainingPeaks)
Here’s a sample training week during the base phase of an intermediate aquabike plan for the Half Iron distance.
Your First Aquabike Race
Aquabike races are gaining popularity because they are fun, are embraced by race organisers and now part of the championships line up.
To find your first one, check out your national federation website’s race calendars as the first port of call. There are Aquabike specific websites such Aquabike World where you can find your next race and Facebook pages and groups. ATW events in the UK run a number of Aquabike races, for example the Grafman Half and Odyssey Full and I’ve written a number of plans for them which can be found here.
Find your Aquabike plan at Aquabike World
Here’s a FREE Swim Workouts for Triathletes Book with swim workouts, tips, technique, drills, kit and terms.
FREE 31 indoor cycling sessions for Zwift, Rouvy and TrainerRoad
Would you like a free training plan? Claim your free plan or e-book.
Would you like to talk about your training? Get in touch here.
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Need a training plan? I have plans on TrainingPeaks, FinalSurge and FinalSurge IRONMAN marketplace:
I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
FAQ Aquabike FAQ
What is Aquabike?
An Aquabike race is a swim bike race. It is essentially a triathlon that has been reduced by a 3rd, by eliminating the running part from the race. In fact, most Aquabike events take place alongside triathlon events.
Where can I find an Aquabike event?
You can find Aquabike events on this website: Events - Aquabike.World
Where can I find an Aquabike training plan?
You can find great Aquabike training plans on FinalSurge.
What are the Aquabike race distances?
Aquabike distances are the same as their triathlon equivalent so race organisers can easily add them in to their events. The Aquabike distances are:
Sprint distance: ½ mile/750m swim then 12.4-miles/20km bike
Olympic distance: 1-mile/1500m swim then 25-mile/40km bike
Half Ironman distance: 1.2-mile/1900m swim then 56-mile/90km bike
Ironman distance: 2.4-mile/3800m swim then 112-mile/180km bike
References
https://www.teamusa.org/USA-Triathlon/About/Multisport/Disciplines/aquabike
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