The sprint triathlon is the short course distance in the sport of triathlon, and although the distance can vary slightly among different races, the overall distance is always less than 20 miles. Considered the race distance for entry-level triathletes, most athletes finish in approximately two hours. Experienced triathletes that likely compete at longer triathlon distances often use the sprint triathlon to take their fast-twitch fibers out for a stretch, completing the race 90 minutes or less.
Transition Training
Experienced triathletes quickly learn the best place to save time, or recapture lost time is in the transition zones--from swim to bike, and from bike to run. Known to athletes as T 1 and T2, or transitions 1 and 2, experienced triathletes plan and practice how to execute the transition from one discipline to another while maintaining forward progress, as quickly as possible. Athletes clip cycling shoes to pedals before the race start, mounting the bike, peddling with their feet atop the shoes, before inserting their feet once at speed. Wearing a triathlon race suit eliminates time spent changing from bike to your running kit. For best race day results, include transitions in your weekly training.
Higher Cycling Cadence
Cadence on the bike refers to the number of complete pedal strokes a rider takes per minute. Some triathletes and those newer to the sport use larger gears with a low cadence, from 60 to 75 revolutions per minute. This requires a lot of energy to maintain throughout the bike leg of the triathlon. Experienced triathletes are trending toward the use of smaller gears and a higher cadence, from 75 to 100-plus, which requires less energy from the athlete. The higher cadence also helps the cadence-experienced triathletes aim to achieve while running, from 80- to 90-foot strikes per minute. Train with a high cadence -- you may experience quicker bike splits in your next triathlon.
High Intensity Interval Training
To race faster, you have to train faster. Athletes use high-intensity training or interval training to introduce speed work into their swim, bike and run training without placing excessive stress on the body that often results in injury or illness. High-intensity interval training injects short bursts of speed at or above race pace, followed by longer, moderately paced recovery periods. Over time, this will increase your cardiovascular fitness level, allowing you to maintain a higher pace for longer periods while racing.
Conclusion
If you are an experienced triathlete racing Olympic, half, or Ironman distance races your training plan likely places a premium on endurance rather than speed. Therefore, racing sprint distance events will require a reversal in training priority --- more on speed and less on endurance. It is worth considering racing sprint distance races early in your season as tune up, low-priority races used to gauge your fitness and hone your race preparation, tactics and skills.
References
- Run The Planet: Training And Racing: Triathlon Training: Tips For Faster Triathlon Transitions Bike Shoes In The Pedals;Lynda Wallenfels
- Sprint Triathlon Training: Cycling: Sprint Triathlon Training- Go Faster With The Correct Cadence: Whats The Best Cadence?; Suzanne Atkinson, August 2009
- Multi Sports: Training For Speed: So What Is Speed Training?; Roch Frey
Member Comments