A sprint distance triathlon is a relatively short event that can usually be completed in 2 hours or less. It typically includes a 500-meter swim, a 10-to-22 km bike ride and a 5 km run. Sprint distance races are ideal for beginning triathletes or for those who simply desire a shorter-distance triathlon. According to USA Triathlon, the trend in 2010 is toward sprint length races, with more than 50 percent of all triathlons falling into this category. Training for a sprint triathlon is fun and can be done in 5 to 10 hours per week.
Establishing a Base
The base training period is the foundation of all subsequent race preparation. This phase may take the longest, depending on your initial level of fitness. However, the rewards of establishing a good foundation are injury prevention, increased performance and a healthy balance. For an intermediate level triathlete, this phase can last 1 to 2 months and should consist of mainly long workouts at a relatively slow pace.
Conduct your running and cycling workouts at a conversational, easy pace during this phase. While biking, keep your RPM's at 85 to 95. If your bike doesn't have a cadence feature or a computer, try to always ride in a gear that is not too hard.
The following is an example of a weekly distance base training workout schedule:
Swimming
Tuesday: 30 minutes of drill practice
Thursday: 10 x 50 yd. intervals with 30-second rests
Friday: 30 minutes of drill practice
Sunday: 400 m of easy swimming with some drill sets (optional)
Cycling
Tuesday: 30 minutes of easy pedaling
Wednesday: 30 to 45 minutes of easy pedaling
Friday: 30 minutes of easy pedaling
Saturday: Work up to a 60-minute ride.
Running
Wednesday: 15 minutes of easy running
Thursday: 20-minute tempo run
Friday: 15 minutes of easy running
Sunday: Work up to a 30-to-45 minute easy run, with 2-minute walking breaks, if necessary.
Speed and Technique Phase
As an intermediate level athlete, you probably have a few races under your belt and want to improve your times. Speed and technique workouts can help you hone your skills. This phase of training can last from 3 weeks to 2 months, depending on your current conditioning and performance goals. Choose one session per week in each sport and do a high-intensity workout. Speed work can lead to injury if not done properly and in a progressive manner. Make sure you have established a strong base before attempting this. A proper warm-up is key before starting a long, hard session.
The following is a sample speed and technique workout schedule for one week:
Swimming
Tuesday: Speed work--10 x 50 yd. intervals with 15-second rests
Wednesday: 30 minutes of drill practice
Friday: 400 m of easy swimming and 15 minutes of drill sets
Sunday: 400 m of easy swimming with some optional drill sets
Cycling
Tuesday: 30 minutes of easy pedaling
Thursday: Speed work--45-minute ride on a challenging, hilly course
Friday: 30 minutes of easy pedaling
Saturday: 60-minute easy ride
Running
Wednesday: 15 minutes of easy running
Friday: 20-minute tempo run
Sunday: Speed work--30 minute fartlek run.
Race Simulation Phase
By completing workouts that are specifically designed to simulate what you will experience during the actual race, your performance will improve. The workouts combine two sports in a single session and are crucial to racing success. Race simulation training will also help improve your transitioning skills. Prepare mock transition areas whenever engaging in a brick workout. This phase can last 1 to 2 months, depending on your current fitness level and racing goals.
Follow this sample race simulation workout schedule:
Swimming
Tuesday: Brick--500 m swim with transition to bike and 30 minutes of easy pedaling
Wednesday: 40 minutes of drill practice
Friday: 400 m of easy swimming and drill sets
Saturday: 30 minutes of drill practice
Cycling
Tuesday: Brick--500 m swim with transition to bike and 30 minutes of easy pedaling
Thursday: 30-minute time trial ride at or near race pace
Friday: 45 minutes of easy pedaling.
Sunday: Brick--45-minute easy ride, followed by an immediate transition to a 20-minute tempo run
Running
Wednesday: 15 minutes of easy running
Friday: 20-minute tempo run
Sunday: Brick--45-minute easy ride, followed by an immediate transition to a 20-minute tempo run
Tapering Phase
Tapering is the period of decreased activity prior to an event. This gives your body time to recover from months of training so you feel refreshed and ready for the demands of racing. For a sprint length race, you should start tapering the week before your event. Perform shorter, easy workouts and incorporate more rest days. Also, increase your consumption of carbohydrates during tapering and make sure to get plenty of rest and relaxation.
Race Day!
The morning of your race, make sure you time your pre-race meal right. Eat at least an hour before the start, or for sensitive stomachs, as long as 2 hours before. Although you are sure to have pre-race jitters, try to relax and focus on packing all of the equipment you need. Making a list beforehand is helpful to avoid forgetting anything. Get to the transition area an hour before the start to ensure you have adequate time to set everything up and get your body marked. Most of all, have fun. Being a triathlete is a healthy and enjoyable lifestyle choice.
References
- Triathlon 101: Essentials for Multisport Success; John Mora; Human Kinetics 1999
- USA Triathlon
Member Comments