Can you avoid drafting in triathlons? Navigating Reality and Making the Most of Your Ra
In this latest article, Coach José explores how drafting is a part of the sport, why there are drafting rules, what to do if you find yourself stuck amongst the drafting group, and how to ensure you race with integrity.
Drafting during the bike leg of a triathlon is a topic of ongoing debate among professionals and age-group athletes. With the introduction of Race Ranger proximity sensors, at the professional level, we’ve seen fairer racing and some fantastic comebacks from athletes who had weak swim legs. Drafting can be frustrating, but by focusing on what you can control, you can transform your race experience into something rewarding and even advantageous.
Let’s discuss how you can maximise your enjoyment and focus on your race.
Why is there a drafting rule on the bike leg of a triathlon?
The drafting rule primarily exists for safety. Time trial bikes, due to their more aggressive positioning, have limited visibility, harder braking access, and reduced handling, making sudden changes difficult. Maintaining distance ensures everyone stays safe, especially on partially closed roads with reduced space.
With advancements in bike technology and top-level training, athletes are riding faster than ever. Respecting drafting rules while also learning to handle your bike confidently at higher speeds and around others is crucial.
The drafting rule was created for fairness and safety.
How can you navigate the drafting minefield legally and safely?
Staying Calm Amid Drafting
If you’re a strong, all-round athlete, you may find yourself at the front early on, allowing you to enjoy clearer roads. But you may find yourself in a situation where someone is drafting your wheel. Avoid getting distracted with drafting.
You cannot control the weather and the consequential changes in race circumstances, e.g. swim cancellation results in a rolling cycling start. Instead, focus on your race, pace, nutrition, hydration and breathing. Remember, having a person drafting you reduces your aerodynamic drag slightly, giving you a small advantage! Research shows that with someone drafting behind you, aerodynamic drag for the lead cyclist can be reduced by 1-3%, depending on the speed and the distance between riders. This means you get a slight advantage, even when someone is following you. This is because the rider’s CdA is reduced. This doesn’t stop the rider behind making a big energy saving, but it does at least mean you are getting an advantage!
Dealing with Faster Groups
If you see faster packs overtaking you, stay calm. It’s easy to spiral into self-doubt or frustration, but those thoughts won’t help you progress. Stick to your race plan. Take this moment to sit up, get some nutrition in, and refocus on performing your best and finishing strong. You’ve trained hard; now it’s time to trust your preparation.
Often, these pelotons get a blanket drafting penalty, so it is crucial that you demonstrate no intent to draft. If you sit in your aero bars, your intent is still racing. The rules state you must fall back after being passed, so sit up and show your intent is dropping back, not pushing on. This may seem counter-intuitive, but the truth is that you can sit off the back of the group in the legal position, not get a penalty and still get a benefit (more on that later). Therefore, take the time now to stretch, fuel and reset. You will run faster for it!
Using Groups as Motivation
If you come out of the water in the middle or back of the pack and are confident in your cycling skills, use the groups ahead as motivation. Passing others can boost your energy and make the experience far more engaging. Later in the ride, when fatigue sets in, set a small goal to keep pace with a group in front of you to maintain your focus.
If you catch a group, you have a couple of options. You can coast at a safe and fair distance for a bit or just continue past the group. If you choose to coast briefly, use this time to refuel and check in on how you feel. You will need to pass the whole group – you can’t slot in, so be ready for that. Once ready, observe the group’s dynamics—are there weaknesses you can exploit? Put in a moderate surge at the right moment, perhaps on a climb or technical section, and overtake confidently. This strategy can turn the drafting challenge into an opportunity for progress, making the experience more enjoyable while achieving your race goals. You will benefit from a brief draft as you pass, helping you reduce your swim deficit and move up the field quicker. There are suggestions that there is a 1-020 minute saving over an IRONMAN bike split for slower swimmers, benefitting from working through the field. In other words, you get a faster time for the same effort, or a reduced effort for the predicted time!
When at a drafting legal distance (10m (Short), 12m (Medium/Long)), you will still be getting an advantage of around 12W, so you are racing within the rules and making the most of the experience to save energy and keep the pace up for the run route. In other words, it is good race craft to take advantage of this.
Working fairly with others and that PB
If you find yourself working with another athlete, take turns every so often, always while maintaining a safe and legal distance. When the drafting effect propels you to overtake, move to the front and use it to push the pace a bit whilst having some moments to recover when legally behind them.
Working with another athlete not only improves performance but also makes the cycling leg more enjoyable. Sharing the challenge in a fair way makes each effort feel more rewarding, and hopefully, you can get that PB on the bike. Often, working with someone else or a small group ensures you stay focussed and can help you stay strong through the ebb and flow of an event.
When you finish the race, say hello to them and thank them for the good ride. You might make a new friend or find someone with whom you can train.
Finally, hold your head high, knowing you’ve raced fairly. If you notice others drafting illegally, don’t let it distract you from your race. While you can choose to call it out, focus on your race to finish strong and with integrity.
Remember, triathlon is about pushing your limits, but always with safety and fairness in mind. Ride smart, stay focused, and enjoy every moment!
In 2014, José began his coaching career at a Dorset (England) triathlon club, dedicating his efforts to both juniors and adults. He passionately prepared and led sessions that not only engaged participants but also empowered them with the autonomy to apply their newfound knowledge and skills.
José's coaching philosophy marries consistency, simplicity, and enjoyment with a methodical approach, underpinned by his analytical prowess and keenness for continuous learning about cutting-edge coaching techniques.
His background as a triathlete, balancing professional and personal commitments, has equipped him with a deep understanding of the crucial balance between training, work, and life, as well as the importance of recovery.
José stands out for his team spirit, exceptional listening, and ability to tailor advice to athletes' individual needs, helping them navigate their schedules and reduce stress.
Visit José's
Coach profile
We’re here to help
Tri Training Harder are one of the leading Triathlon coaching providers in the UK, using our wealth of experience to unite scientific and technological research with already well-established and successful best practices, to create a formula for triathlon and endurance coaching that works.
The result is an honest, dynamic, yet simple new way of constructing an athlete’s training to allow them to reach their potential.
If you’re planning your next season, just starting out in the sport or are looking for extra guidance at the very top end of the field, we are here to help, and our coaches would be delighted to hear from you. You can contact us via the website, and one of the team will be in touch.