The sprint triathlon is a multistage race consisting of a 750 m swim, 20 k bike ride and 5 k run. With the combination of three sports, finishing the race with the fastest time possible requires competency in all facets of the race and the ability to make quick transitions between the events. Every year, some of the best times for the sprint triathlon are turned in by the nation's best triathletes at the national championship.
Sprint National Championship
USA Triathlon has an annual national championship for the sprint triathlon on a different race course every year. The national championship showcases the best triathletes from around the nation. In the 2010 USA National Championship, Patrick Parish from Circle Pines, Minnesota, finished the sprint triathlon in a winning time of 59:06. Breaking the 60-minute barrier is an exceptional time for an elite triathlete. A good time for an experienced triathlete will be 70 to 75 minutes.
Stages
In order to run a fast sprint triathlon, you must complete each stage as fast as possible. A good time for the 750 m swim is about 10 to 11 minutes. In 2010, Jennifer Clay was the first triathlete to finish the swim stage in a time of 10:09. For the cycling stage, top triathletes maintain an average speed higher than 25.0 mph for a total stage time of around 30 minutes. For the 5 k run, a good time is under 17 minutes.
Transitions
Completing quick and smooth transitions from the swim to the bike and the bike to the run are essential for finishing the triathlon with a fast time. Spending extra time in each transition wastes valuable time and is added onto your overall race time. As a general rule, the first transition will take longer than the second transition because you need to change from your swimming gear to the cycling gear. The top triathletes complete the first transition in 60 to 70 seconds and the second one in 30 to 40 seconds.
Training
To improve your sprint triathlon performance, practice each sport with a focus on technique and strength along with transitions. Train each sport two days per week leading up to the race and incorporate weekly brick workouts into your training program. Brick workouts are performed by completing a swimming workout and immediately transitioning to a short cycling workout to practice the first transition or completing a cycling workout and transitioning to a short running workout to practice the second transition.
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