A sprint triathlon is a short, fast triathlon that combines swimming, biking and running. For the sprint triathlon, the individual distances are a 750 m swim, 20 km bike ride and a 5 km run. Training for this event can be very technical and requires commitment and dedication to be successful. With a focused training program that covers every aspect of the race, you will be mentally and physically prepared for race day.
Training Frequency
Overtraining is a condition that can hinder improvements from training. To prevent overtraining, training frequency is important to gradually increase the intensity of each workout. Start at least eight weeks before the race to combine swimming, biking and running workouts. To be competitive, most professional triathletes will dedicate four months of training for one event. Regardless of the time you spend on training, spend at least two days each week working on a specific sport. For example, swim on Monday and Thursday, bike on Tuesday and Friday and run on Wednesday and Saturday.
Strength Training
With the short and fast sprint triathlon distance, power and strength is crucial for success. Incorporate strength training into the training program at least four days per week to increase strength and power. Focus on compound total body movements such as squats, lunges, dead lifts, pull-ups, push-ups and sit-ups. Perform each exercise for three sets and 10 to 15 repetitions per set.
Nutrition
Proper nutrition is often overlooked by many triathletes. Nutrition is the fuel that energizes your training. Without proper fuel, your gas tank will be empty and training can suffer. To maintain proper energy levels, consume a balanced diet consisting of meat, vegetables, nuts, seeds, fruit and no sugar. Avoid foods that may decrease performance, such as saturated fat, sodium, sugar, alcohol or processed foods.
Transitions
Time spent transitioning between the swim and the bike and the bike and the run can cost you crucial time in the sprint triathlon. There is no time to spare during the transitions as the competitors are quickly changing and moving to the next stage. Practice setting up your transition area with a towel to dry off your feet, cycling shoes, helmet, bib number and running shoes. During training, take time to run up to the area, change into the cycling equipment and hop on the back. Use a stopwatch to track the time it takes to transition between stages.
Mechanics
Spend time working on mechanics for the swim, bike and run. Improving mechanics can conserve energy for the bike and run as well as centralizing the power that you are generating into the pedals on the bike. Every ounce of energy that you can conserve for the run may be everything you need to catch the person in front of you.
Training Races
Enter local road races, swim meets or cycling races. Use these races to practice pre-race nutrition and to work on the mechanics of each sport. For example, if your goal is to run the 5 km split for the triathlon in 18 minutes, enter a local 5 km road race and run the race in under 18 minutes.
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