According to USA Triathlon, sprint-distance triathlons are the most popular triathlon event. A sprint triathlon consists of a 300- to 750-meter swim, a 10- to 12-mile bike ride and a 3.1-mile run. There are many different types of workouts you can do to prepare for your sprint triathlon. Your fitness and experience level can help determine which ones are right for you.
Swim
If you are a beginner to triathlon or to swimming, John Mora, author of "Triathlon 101: Essentials for Multisport Success," recommends taking a swim class to learn basic fundamentals. Once you have learned some basic swim skills, a workout you can do to help you train for your sprint-distance triathlon is swimming 10 50-yard intervals with 30 seconds of rest in between. If this is too much for you, adjust the number of intervals accordingly. If you are already comfortable swimming, swimming longer intervals, such as 100-yard intervals, with 15 seconds of rest between them may be helpful. Continuously swimming and working your way up to the distance in your triathlon is another way to improve your fitness and help you prepare.
Bike
The bike portion of a sprint triathlon usually consists of a 10-to-12-mile ride. As with swimming, if you are a beginner to cycling, start slow and gradually work your way up to the distance you are training for. Longer, slower rides can help you build fitness if you are new to exercise. If you are looking to build more speed on your bike, Joe Friel, triathlon coach and author of "The Triathlete's Training Bible," suggests doing fast intervals. For example, going as hard as you can on the bike for 30 seconds, resting for 90 seconds, and then repeating 10 to 12 times can help you build speed. Riding up hills can also help you build power and strength. Use caution when doing bike workouts, especially when riding fast, and always wear a helmet.
Run
New runners should be careful not to go too fast too soon, reports John Mora in "Triathlon 101." He suggests starting with 5 minutes of easy running followed by 2 minutes of easy walking, and then repeating a few times. Once you feel comfortable, you can work your way up to 10 to 15 minutes of continuous running. Working your way up to 45 minutes of continuous running, with some walking breaks, if necessary, will help you be prepared for your triathlon. Running intervals can also be useful in building speed. Run hard for 30 seconds, rest for 90 seconds, and repeat eight times. Use caution when doing high-intensity workouts, as your potential for injury increases.
Bricks
Make "brick" workouts a part of your training. A "brick" workout consists of a training session for one discipline immediately followed by another. For example, do a 45-minute bike ride immediately followed by a 20-minute run. These types of workouts help your body get used to the different muscles used in the different portions of the triathlon. When doing brick workouts, start with shorter distances and gradually work your way up. A way to start may be to do a 20-minute bike ride followed by a 10 minute run.
References
- USA Triathlon: Demographics
- "Triathlon 101: Essentials for Multisport Success"; John Mora; 1999
- "The Triathlete's Training Bible"; Joe Friel; 2004
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