Preparing for a triathlon is no small commitment, even at the sprint distance, the sport's shortest. Experienced triathletes often use the sprint to flex their fast-twitch muscles, going hard from starting gun all the way to the tape. For newbie triathletes, the sprint triathlon is anything but an exhibition in speed; they will be in continuous motion for two hours or more. With the right training, discipline, and a can-do-attitude, just about anyone can complete this endurance event.
Swim Training
All triathlons begin with the swim leg, usually about 750 m or .45 miles. Held in pools, lakes, rivers, and oceans, the swim leg provides more apprehension than the bike or run portions. The best-prepared athletes will thrive and even enjoy the swim leg. Beginner Triathlete offers this workout for new triathletes. Start with a 500-yard warm up. After a brief rest, swim 4 x 50 yards, resting for 20 seconds after each. Repeat the previous set with a 10-second rest after each. Conclude by repeating the set, resting only five seconds. After a brief rest, swim 10 x 100-yards, resting briefly as needed. Try to decrease each 100 by two seconds. To complete the workout, cool down by swimming 12 x 25 yards easy.
Cycling Training
The bicycle leg of a sprint triathlon covers from 12 to 15 miles and is the longest distance of the race, lasting less than an hour for most, slightly more for others. Begin training on the bike slowly, depending on your experience level. According to Trifuel, training once or twice weekly is adequate, beginning with 30-minutes rides and eventually working your way up to 60. As race day approaches, add an additional 30-minute ride into the mix.
Run Training
The run leg is last and covers 5 k or 3.1 miles. According to the American Council on Exercise, plan on training regularly for at least 30 minutes, three to five times per week for eight to 10 weeks. If you have not run in a while, only walk on the first week, 20 minutes for the first four days, 30 for the next three. ACE suggests progressing to a run/walk program, beginning with two minutes of running and four walking until you complete 30 minutes. Each week, add a minute to your run time, while subtracting a minute from your walking time, until you are running the entire 30 minutes.
Brick Training
Brick training involves combining two of the three legs during training. This can be the swim-to-bike transition, or the bike-to-run transition. The purpose is to prepare your body for the sensations that come from changing a body position, such as being horizontal in the water, then onto the bike. The transition from bike to run is often the most difficult to get used to, so fit in a brick workout once a week during your training.
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