Sprint triathlons require the same variety of training as Olympic or Ironman triathlons. But sprint triathlons, which are typically 450 yards of swimming, 15 miles of cycling and 3.1 miles of running, require that you be more focused on speed than endurance. That means you will have to concentrate your workouts more on "interval" training--incorporating bursts of speed--than on the long, steady training of longer triathlons.
Training for a Sprint Triathlon
Step 1
Build a fitness base. Before beginning concentrated workouts for a sprint triathlon, you must be able to swim continuously for 20 minutes, ride a bike for at least 30 minutes and run for 20 minutes without stopping. Build up to this level by exercising at least three days a week and incorporating each discipline at least once a week.
Step 2
Add intensity to your workouts. About 3 months before your race, start increasing the effort level in your workouts. Do this by systematically adding intervals--short bursts of sprinting followed by an easy effort to recover--to your swimming, cycling and running.
Step 3
Increase the amount of speed work you do. Start by adding just a few intervals to your training, and then, week by week, increase the number of sprints you do or the speed of those sprints. Avoid doing speed workouts on consecutive days.
Step 4
Train with the same bike you will ride in the race. You need to be comfortable with all your equipment on race day, so you aren't distracted and can concentrate on racing as hard as you can.
Step 5
Get comfortable with the water you'll race in. If your race will be in chilly lake water, make sure you do at least some workouts leading up the race in chilly lake water.
Step 6
Practice your transitions. Sprint triathlons are short, so fast transitions are even more important in these races than at longer distances. If you're doing the swimming leg in a wetsuit, for instance, practice getting out of your wetsuit quickly. Similarly, practice putting on your cycling shoes while they are already strapped or clipped into your pedals.
Tips and Warnings
- Try fartlek ("speed play" in Swedish) training, in which you blend in bursts of speed while continuously running, swimming or cycling. Employ an occasional "brick" workout in which you bike for 20 miles and then immediately run 2 miles. This simulates what your race will be like and gets your legs accustomed to the transition.
- Don't start interval training until you have built an endurance base. Don't train too hard. Overtraining results in declining performance and irritability, so make sure you incorporate rest days into your training schedule.
Things You'll Need
- Running shoes
- Bicycle
- Wetsuit
- Swimsuit
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