Although there are a range of short-distance triathlons available, the most typical sprint-distance race is composed of a 750 m swim, 20 km bike race, and a 5 km run. Endurance-building training sessions have their place in building up your overall triathlon fitness, but to race at sprint-distances you need to work at sprint speeds. Training harder at shorter distances builds up your muscle strength while also drastically improving your cardiovascular endurance because you challenge your body's limitations and it responds by growing stronger. Speed training will result in your sprint-distance triathlon times being fast and efficient while also better preparing you for your race-day performance.
Swimming
Warm up thoroughly in the water with a 100 m, then crank up the speed. Performing repeated 25 and 50 m sprint interval drills will not only build up your strength in the water but it will more accurately mimic the momentum of race day than long, slow swim laps. Concentrate on keeping your form clean even at faster speeds so your swim is fast and efficient on race day.
Cycling
Instead of heading out the door for a six-hour bike ride, aim for a hard hour in the saddle and make it count with some hard and heavy cycling sprints of 1 to 2 miles, alternated with 1-mile recovery rides. Get as many of these sprint intervals in within an hour and push your boundaries as you strengthen your leg and heart muscles.
Running
Training for sprint-distance triathlons is a whole different animal than Ironman-distances, so don't look to long-distance training sources for your short-distance race. Rather than pounding out mile after mile on the roads or the treadmill, hit the nearest high school track for your run sessions. Warm up with an easy lap or two to get your blood pumping, then follow up with hard and fast sprints. Run hard for 200 m, then take a 200-m recovery walk back to the start. Alternatively, sprint the 100 m straight-aways and walk the 100 m curves, around and around the track.
Brick Sessions
Since sprint-distance triathlons are all about quick effort, it will seem like you just dove into the water when it is time to get out and head to the bike, then again as soon as you seem to settle into your cycling pace it will be time to hit the road running. Prepare for these quick race paces by incorporating brick training sessions into your triathlon training regimen. Perform an abbreviated swim workout, then immediately head out on your bike. Or, do a quick out-and-back bike ride immediately followed by a sprint track workout.
References
- "Triathlon Training in 4 Hours a Week"; Eric Harr; 2003
- "Swim Workouts for Traithletes"; Gale Bernhardt; 2002
- "The Lance Armstrong Performance Program"; Lance Armstrong et al; 2000
- "Galloway's Book on Running"; Jeff Galloway; 2002
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