Swim, Ride, Run on a Mediterranean Stage

 

Sitges Triathlon

Each autumn, multisport athletes descend on the coast for the Sitges Triathlon—a fast, friendly, and photogenic race that threads together a sea swim, a coastal bike, and a flat run past palm trees and the town’s iconic church. With Sprint and Olympic-distance options (and, some years, relays), it’s ideal for first-timers and veterans chasing PRs.

Distances & Formats

• Sprint: 750 m swim · 20 km bike · 5 km run

• Olympic (Standard): 1.5 km swim · 40 km bike · 10 km run

• Relay options: Split swim, bike, and run among 2–3 teammates.

• Drafting: Many editions allow draft-legal riding in Sprint (check the year’s rules); Olympic is often non-draft—verify in the athlete guide.

The Course at a Glance

🌊 Swim (Open Water)

• Venue: Sheltered sections off the Passeig Marítim.

• Conditions: Usually calm to light chop; morning starts minimize wind.

• Navigation: Straightforward rectangular/triangle loops with large buoys; sight off both buoys and shoreline buildings.

• Wetsuits: Typically legal depending on water temperature; bring both options.

🚴 Bike (Coastal Roads)

• Profile: Mostly flat with gentle false flats; smooth tarmac.

• Wind: Sea breeze can be the main factor—organize legal rotating pulls if drafting is allowed.

• Turns: Wide turnarounds; mind paint lines and speed humps near town.

🏃 Run (Promenade & Seafront)

• Surface: Flat promenade and adjacent roads—great for even pacing.

• Support: Frequent aid stations; crowd energy spikes near the church and finish chute.

• Heat: Autumn sun can still bite—cap and pour-over water help.

Transition (T1/T2) Flow

• Layout: Compact transition close to the beach; short run from swim exit over carpet.

• Sand management: Keep a small water bottle or soft brush at your rack to rinse feet; baby powder in socks if you wear them.

• Mount/Dismount lines: Clearly marked—practice approaches to avoid penalties.

Gear Checklist

• Swim: Wetsuit (conditional), tinted goggles + clear backup, anti-chafe, elastic leash for chip.

• Bike: Road or tri bike, helmet (fastened before touching bike), spare tube/CO₂, race belt, sunglasses.

• Run: Lightweight shoes, hat/visor, socks (optional), gels.

• Extras: Small towel, numbered stickers positioned per rules, sunscreen (reef-safe), timing chip strap.

Pacing & Strategy

• Swim: Seed yourself honestly; draft feet at a comfortable, controlled RPE to save energy.

• Bike:

  • Non-draft: Ride just below threshold; stay aero, steady power, sip every 10–12 minutes.

  • Draft-legal: Position near the front of a safe pack; smooth pulls, no surges.

• Run: Open conservatively (first 1–2 km), lock into target pace, and kick from the last aid station.

3-Week Tune-Up (for a Sprint)

• Week 1: 2 swims (1.6–2.0 km each, include sighting + 6×100 hard), 2 bikes (1× sweet-spot 3×8 min), 2 runs (1× 5×1 km @ 10K pace).

• Week 2: Brick focus—bike 60–75 min (20 min at race power) → run 20 min @ race pace; open-water session if possible.

• Week 3 (taper): Cut volume ~40–50%; include short race-pace pickups in all three sports.

Nutrition & Hydration

• Sprint: 1 bottle on bike (water or light electrolyte), optional 1 gel late bike / early run.

• Olympic: 2 bottles on bike, ~2–3 gels total (start one 15–20 min into bike, another before run). Sip at every run station.

• Pre-race: Familiar breakfast 2–3 h prior; small carb top-up 30–40 min before start if needed.

Rules to Respect (common gotchas)

• Helmet clipped before unracking; unclip after racking.

• Stay right; no blocking; pass promptly.

• Respect draft zones (if non-draft) and litter zones for wrappers.

• Race belt visible at the front on run.

Spectator Guide

• Swim start/exit: Great for photos and athlete spotting.

• Promenade: Multiple pass-by points for bike and run.

• Finish line: Near the church backdrop—arrive early for rail space.

Make It a Tri Weekend

• Friday: Packet pick-up, course recon by foot/bike, short shakeout swim.

• Saturday: Easy spin + 10-min jog with strides; early dinner (fideuà or simple pasta).

• Sunday: Race → sea dip cooldown → celebratory brunch with Penedès cava.

Why Race Sitges

• Fast, fair course with minimal elevation and honest winds.

• Mediterranean setting that keeps morale high start to finish.

• Smooth logistics—walkable venues, supportive volunteers, and lively crowds.