Drafting in Triathlon

Using Drafting to Race Faster in Triathlon

Drafting—positioning yourself behind another athlete to reduce aerodynamic or hydrodynamic resistance—can help you save energy and gain free speed in all three triathlon disciplines. Here’s how to use it effectively while staying within the rules.

Swim Drafting: Save Up to 2 Minutes

Research shows that swimming 50 cm behind another athlete can reduce drag by 21%, while swimming alongside can reduce drag by 7%. Over an Olympic or IRONMAN 70.3 (Half Distance Triathlon) race, this could mean saving up to two minutes.

How to Draft in the Swim

• Find a slightly faster swimmer: Position yourself just behind their feet to maximize the draft.
• Start near the front: You may need to push harder in the first few minutes to secure a good drafting position.
• Stay aware: Don't blindly follow—ensure your leader is sighting correctly and swimming straight.
• Be respectful: Avoid tapping their feet repeatedly, which can be distracting.

Bike Drafting: Legal Gains for Faster Splits

Most amateur triathlon events enforce non-drafting rules, meaning you must maintain a minimum distance from the rider ahead.

• IRONMAN races require a 12-meter gap (measured from the front of the bike in front to the front of your bike).
• You still get a drafting benefit of about 9% at this distance, saving approximately 25 watts.
• This means you’ll work ~10% less hard for the same speed, reducing fatigue before the run.

How to Draft Legally on the Bike

• Stay just outside the drafting zone: Positioning yourself at the legal limit still provides benefits.
• Be consistent: The pace will fluctuate, so keep a steady legal distance.
• Follow race rules: If overtaking, complete the pass within the allowed time, then maintain your new position.

Run Drafting: Small Gains in Tough Conditions

Running behind another athlete has a smaller but still measurable impact:

• At ~5:28 min/mile (3:23 min/km), drafting can reduce effort by ~2%.
• The benefit increases in strong headwinds and at faster paces.

How to Draft on the Run

• Position yourself close but not too close: Aim to stay just behind or slightly to the side.
• Use drafting selectively: It’s most useful in the early miles or when battling a headwind.
• Be mindful of pacing: Don’t let drafting cause you to run too fast or too slow for your race strategy.

Final Takeaway: Smart Drafting = Faster Racing

While drafting is most effective in the swim and bike, every small advantage adds up throughout a triathlon. Use these techniques wisely, stay within race rules, and enjoy free speed on race day!

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