Triathlons---consisting of a swimming, biking and running---can take place over various distances, but the sprint triathlon typically consists of a 750 m swim, 20 km bike and 5 km run. Training for a sprint triathlon requires specialized techniques to be successful on the short course. On a hilly sprint triathlon course, additional training techniques can be incorporated into the training routine.
Repeats
Perform hill repeats weekly to improve your ability to bike and run the hills. The goal is to improve the muscular strength and endurance for powerfully attacking the hills on the course. Locate a long, steep hill and bike or run to the top as fast as possible. Record the time it takes you to reach the top and slowly return to the bottom of the hill. Repeat climbing the hill for five to eight rounds while maintaining the same intensity as the first round.
Run the Course
Find out where the hills are located on the course. Being familiar with the general elevation changes on the sprint triathlon course can help you mentally prepare for the course along with having the confidence to successfully climb the hill during the competition. BeginnerTriathlete.com recommends using a map of the course and elevation graph to find the location of the hills. Drive or walk the hills before the competition and train on the hills whenever possible. The goal is to feel comfortable with the course before the race.
Strength Training
Sprint triathlons are short, fast races that require strength and power to be successful. Adding a hilly course requires additional power that can be achieved through strength training. Focus on functional exercises such as deadlifts, squats, presses, push-ups, pull-ups and sit-ups that build total body strength without adding excess body weight. Incorporate strength training routines into the training program three to five times per week.
Have a Plan
Create a mental plan and race strategy for the hills. Matt Russ, triathlete coach, says that you can gain a competitive advantage by knowing how and when you will "attack" during the race. On a hilly sprint triathlon course, increasing the intensity and attacking too early can leave you without a sufficient amount of energy to climb the hills. Plan when to speed up and use the hills to your advantage to gain momentum that will carry you into the next hill.
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