Using Drafting to Race Faster in Triathlon

Drafting — positioning yourself behind or beside another athlete to reduce resistance — can help you save energy and gain free speed in all three triathlon disciplines. Here’s how to use it effectively and legally.

Swim Drafting — Save Up to 2 Minutes

Swimming in someone’s slipstream significantly reduces drag:

• 21% less drag when you swim ~50 cm behind another athlete

• 7% less drag when swimming alongside

• Over an Olympic or IRONMAN 70.3, these effects can save up to two minutes

How to Draft in the Swim

• Follow a slightly faster swimmer and position behind their feet

• Push early if needed to secure a good drafting spot

• Stay aware — make sure they’re sighting correctly

• Avoid tapping feet repeatedly, which can disrupt their rhythm

Bike Drafting — Legal Gains for Faster Splits

Most amateur races are non-drafting, so spacing rules apply.

• IRONMAN events require 12 m between bikes (front-to-front)

• At this legal distance you still get a ~9% drafting benefit

• This equates to saving about 25 watts

• You’ll work roughly 10% less hard for the same speed — meaning fresher legs for the run

How to Draft Legally on the Bike

• Stay just outside the draft zone — the legal limit still offers benefits

• Hold a steady distance even when pace fluctuates

• Follow overtaking rules — complete the pass within the allowed time and then move ahead

Run Drafting — Small but Useful Gains

Drafting on the run offers smaller advantages, but they still matter:

• At ~5:28 min/mile (3:23 min/km), drafting can reduce effort by ~2%

• Benefits increase with faster speeds or strong headwinds

How to Draft on the Run

• Stay close but controlled, just behind or slightly to the side

• Use it when it counts — early miles or windy sections

• Stick to your pacing plan and don’t let drafting pull you too fast or too slow

Final Takeaway: Smart Drafting = Faster Racing

Drafting is most impactful in the swim and bike, but every small advantage adds up. Use these techniques thoughtfully, stay within race rules, and enjoy “free speed” on race day.

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