More than 1.2 million Americans participated in at least one triathlon in 2009, according to a Sporting Goods Manufacturers Association study released in May 2010. Most triathlon participants do short triathlons, commonly known as sprint-distance triathlons. Sprint triathlons, depending on the event, usually consist of swimming between 300 and 750 meters, cycling 10 to 12 miles and running 3.1 miles. In just a few hours each week, you can train to complete a sprint-distance triathlon.
Swim
Swim training for a triathlon can be the most challenging part of training for some people. If you are unsure of your swimming skills, Jim Mora, author of "Triathlon 101," recommends taking a swimming class, which can help you overcome any bad habits you may have developed. An example of a basic swim workout from "Triathlon 101" is swimming continuously at an easy pace for 400 meters, or less if that's all you can do. To build speed, you can include doing 10 50-meter intervals at a faster pace with 30 seconds of rest between each interval. These workouts can be adjusted to match your fitness level and the distance you are training for.
Cycling
The bike leg takes the most time of a triathlon, no matter what the distance. If you are a beginner at triathlon, don't worry about having a fancy bike. A bike that is comfortable to you will work fine. Some cycling workouts include short, slow rides to build endurance and to get you used to spending time on the bike. These short rides should gradually increase in distance as your fitness improves. To improve power and speed, you can ride up hills or do interval workouts.
Run
In "Triathlon 101," Jim Mora recommends keeping track of your time while training for your run, instead of miles. Keeping track of your time helps you see your progress and may help avoid overtraining injuries. He recommends increasing your run time by only 10 percent each week. Running requires a solid cardiovascular base and should be done consistently. As your fitness improves, you can add interval workouts to your training to increase your speed.
Brick Workouts
"Brick" workouts generally refer to a bike workout followed by a run workout. These types of workouts help your body get used to running immediately after cycling. Joe Friel, author of "The Triathlete's Training Bible," recommends bricks as part of your triathlon training. These types of workouts can be short or long, depending on your specific goals. An example of a brick workout would be to bike for 30 or 40 minutes at an easy pace and then immediately run for 10 or 20 minutes at an easy pace. As your race approaches, incorporating brick workouts into your training once a week may be beneficial.
Other Considerations
Your time limitations play a role in how much training you can do. You may be able to complete just one or two workouts for each discipline each week and finish fine, or more or less may be necessary. Focusing on your weaknesses and improving them can help save training time and also improve your race results. If you are no longer a beginner at triathlon and want to improve your technique and results, a certified triathlon coach may be helpful with organizing and planning your workouts.
References
- USA Triathlon: Triathlon Participation, Growth Trends and Demographics
- "Triathlon 101: Essentials for Multisport Success"; Jim Mora; 1999
- "The Triathlete's Training Bible"; Joe Friel; 2004
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