Training for a sprint triathlon is a great way to get into shape both mentally and physically. Not only will the varied physical activity give you great cardiovascular results, it will tone multiple parts of your body in ways that running alone will not achieve. You'll end up with the toned shoulders of a swimmer, the strong legs of a cyclist, the whittled middle of a runner and the confidence and discipline of an endurance athlete. Training for a sprint triathlon is time consuming and challenging, but if you are already in reasonably good shape, it is a realistic two to three month goal.
Step 1
Determine when and where you want to participate in a sprint triathlon. If you are thinking about training for a sprint triathlon, you should plan on about an hour a day, five days per week, for eight to 12 weeks, depending on your current fitness level. Make sure that you have enough time to adequately train for the race. Think about whether you'd like to travel, or would prefer a local event, and take into consideration the weather and other outdoor conditions of your specific event.
Step 2
Research and select your ideal triathlon training program. If you are currently very comfortable with biking, swimming and running for up to an hour each, you can probably train within eight weeks. If you are lacking in any of these three disciplines, you should plan for twelve weeks, and spend the first two weeks focusing on your weakest ability. There are many free training programs online, but you also might consider consulting with a local gym, running store or personal trainer.
Step 3
Invest in the right materials. Get fitted for proper running shoes and make sure your bike is tuned up. Depending on what time of year you are racing, you might consider purchasing a wet suit to keep you warmer in cold water. A heart rate monitor is an important training tool that can also double as a stopwatch throughout your training and during your race. Moisture-wicking clothing made of high-tech fabric will keep you cool and dry on race day, and women should buy a supportive and comfortable sports bra. You'll want a swim cap and goggles, and most importantly, a bike helmet.
Step 4
Schedule time each day for your sprint triathlon training. Most triathlon training programs require you to train five days per week and take two rest days. If you are weaker in one area than in another, consider swapping your workouts. You can also rearrange your rest days to work with your schedule. Your training schedule should include one to two BRICK workouts per week: where you practice biking after swimming, and running after biking. On your non-training days, consider some yoga or a light walk to loosen up tight muscles.
Step 5
Pay attention to proper fuel and hydration. Make sure you are getting plenty of water, and eating healthy, well-balanced meals. Energy supplements can be found at most sporting goods stores and will help you through longer runs, swims and bike rides. Include a mixture of carbohydrates and lean protein with every meal.
Tips and Warnings
- Find a friend to train with to help keep you accountable throughout the sprint triathlon training schedule. If you are going to race in the fall, a wet suit will help to combat chilly water. Find out if the swimming race is in a lake or ocean. If so, do not limit your training to the lap pool: do some lake or ocean swimming, depending on your race specifics. A few items you might consider, but are not required: Swimming: Ear plugs Extra goggles Nose plugs Anti-fog for goggles Biking: Water bottle Bike Pump Spare tire kit Sunglasses Waterbottle Bike gloves Running: Hydration pack Transition area: Towel Anti-chafing gel Bag for wet clothing
- Before starting a triathlon training program, make sure to consult with your physician. If you are not a strong swimmer, be sure to train in an area where a lifeguard is present. When biking, always wear a helmet and obey rules of the road.
Things You'll Need
- Running shoes
- Bicycle
- Bike helmet
- Bathing suit
- Swim goggles
- Swim cap
- Heart rate monitor
- Padded bike shorts
- Sports bra
- Running apparel
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