Sprint triathlons make a great starting point for anyone wanting to test the waters of triathlon competition. According to USA Triathlon, the governing body that sanctions most triathlons in the U.S., a sprint distance race is considered a "short" distance race, covering 600 to 750 m for the swim, bike distances of 11 to 15 miles and run distances of 3 miles. Consider a few pointers as you prepare for a sprint-distance triathlon.
Knowing the Distance
Just because of the "short" distance, don't trick yourself into thinking the race will be easy. Successful completion of a sprint-distance race comes from successful preparation. Knowing the exact distance of the sprint race will greatly enhance your chances of success and drive your volume and intensity of training. There's no need to spend hours riding 50 slow miles when your race demands 11 super- intense miles.
Going the Distance
Once you know the distances of the race, make sure you can actually cover those distances. Gradually build up your volume of training to a little more than the actual race distances so that you know you can cover 750 m in the swim, 15 miles on the bike and 3.1 miles for the run. If for nothing other than safety reasons, pay special attention to this rule for the swim. You should be able to swim at least one and a half the race distance, or about 1,000 m, without stopping.
Going the Distance in Style
In your quest for the age-group podium or even placing in the overall category, pick up the intensity during training. Sprint distance races may be completed in less than an hour, with only a few seconds separating the top competitors. Properly performing intervals during your training sessions, periods of high-intensity followed by rest period, will greatly enhance your triathlon speed and skills. George Brooks, researcher and exercise physiologist, suggests intervals help athletes learn pace and may maximize improvement of oxygen consumption, a key component for generating energy needed to work harder and go faster.
The Transitions
Because in sprint distance races seconds separate first place and the first loser, preparing for the transitions becomes especially important. First, preplanning the layout and properly setting up your transition area will help you save valuable race time and avoid possible penalties like forgetting your race number for the run. Second, occasionally perform "brick" sessions during your training, sessions in which you complete one event immediately followed by beginning another event as you would do on race day. Bricks will help your body "transition" better between events.
Rookie Mistakes
Another fast and furious part of sprint triathlons is the mass swim start. Avoid one common rookie mistake---like starting the swim in the middle of the pack resulting in kicks to the head, elbows in the ribs and drinking a half gallon of water---by simply starting on the outside or back of the pack. Avoid starting out too hard, resulting in early fatigue---another common mistake---by limiting pre-race caffeine intake, not overdoing it on the "get-pumped-up" music or simply taking a few deep breaths to calm down.
References
- USA Triathlon: Race Distances
- "Exercise Physiology: Human Bioenergetics and Its Applications"; Georga A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
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