A sprint triathlon is a variation on the traditional triathlon with a reduced scope. Traditionally, a sprint event includes swimming for 750 meters, biking for 20 kilometers and running for 5 kilometers, whereas an Olympic marathon is twice the length, with competitors swimming 1500 meters, biking 40 kilometers and running 10 kilometers. As a result, training for a sprint triathlon needn't be as intensive as for a full event. Most participants train for 9 to 12 weeks. For more aggressive training, raise your weekly goals and devote the full 12 weeks, or more, to conditioning.
Step 1
Assess your fitness level. If you regularly participate in some kind of sport or exercise, it's likely that you'll have a particular strength in one of the three events of the triathlon. Test out and note your relative strengths and weakness in each event. Observe your heart rate and breathing after a set length of timed swimming, running and biking. Never push yourself past slight discomfort, especially when doing your preliminary assessment. Consult with your doctor before you begin any assessment or training.
Step 2
Chart your goals with specific, measurable expectations. Calculate the difference between the length of the sprint triathlon and the distance you can currently run, swim or cycle with relative ease. Calculate the number of weeks you have until the triathlon event. Divide the difference in distance by the number of weeks. Record the incremental distances you need to meet after each week of training. To avoid injury or strain, limit your projected progress to no more than 10 percent increased distance, per week. For aggressive training, aim for an increase of 8 to 10 percent each week.
Step 3
Design a well-rounded training schedule based around your goals. Alternate your various workouts, whether cycling, running, swimming, biking or even calisthenics and weight or flexibility training. Include a mixture of activities within your weekly schedule. If you are already much stronger in one sport, limit yourself to two of the sports, but alternate between them. Amplify your training by building variation into individual disciplines such as cycling on flat and hilly courses or running short and long distances; this will improve your overall conditioning.
Step 4
Log your performance as you train. Check whether you're meeting your race goals. Motivate yourself with incentives as necessary, such as social running or "light" training days, during which you can focus on different muscle groups or practice low-impact exercises like tai-chi or yoga. Keep your training intensive by having these light days instead of days completely off. Taper your training regimen when you are within a few days or a week of the race so that your body is well rested. Involve combination training in the later weeks of your schedule, during which you swim, cycle and run. Practice the transitions between activities.
Step 5
Familiarize yourself with the race location. Review any rules before the race. Eat healthy foods, including plenty of carbohydrates the night before the race and get a full night of undisturbed rest. Have any gear pre-packed and ready to go.
Things You'll Need
- Bicycle
- Bathing Suit
- Bathing Cap
- Paper
- Writing Implement
- Stopwatch or Wristwatch
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