How to Train for a Triathlon Sprint

How to Train for a Triathlon Sprint
The triathlon carries an intimidating reputation with it, and rightfully so, because the challenge of completing a swim, bike, and running race is significant. While most people will never consider trying to complete the marathon-length triathlons such as the Ironman in Hawaii, triathlons are held at a number of different distances to accommodate athletes of all levels. A sprint triathlon is typically a swim of a half-mile, a bicycle ride of 15 to 20 miles, followed by a run of 3 to 4 miles. This is still a very big task, but it can be done with a good training plan.


Difficulty: Challenging

Things You’ll Need:
  • Running shoes
  • Running apparel
  • Road bicycle
  • Cycling apparel, including a helmet
  • Access to a swimming pool and/or open water in which swimming is allowed
  • Wetsuit for cold-water training (optional)
  • Swimming goggles and cap
Step 1
Set aside an hour a day for training. You don't need to work out for hours and hours each day, but it is important that you make sure you can get in at least one hour a day, six days per week.
Step 2
Don't try and do all three types of exercise each day. Experienced triathletes don't train by running, cycling, and swimming every day. They instead focus on one, or occasionally two, of these events and get the most out of that training. A good way to start is to do each event two times a week, doubling up on two events once a week.
Step 3
Start slow (even walking briskly for a couple of weeks before you begin running) and gradually work up to the point where on your swimming day, you swim for 20 minutes without stopping; on your biking day, bike for 30 minutes without stopping; and on your running day, run for 20 minutes without having to stop. Do this by increasing your exercise levels by about 10 percent each week.
Step 4
Move on to a program where you run twice a week for 25 minutes at a time, swim twice a week for 20 minutes at a time, and bike twice a week for 45 minutes at a time. Then add 5 minutes to these times every two weeks.
Step 5
Make sure that you rest enough by taking one day a week off. This is critically important as your body needs a day to recuperate. You will actually see poorer results by trying to train every day of the week.

Tips & Warnings

Make sure to have some training days in open water before your big triathlon day. Swimming in the ocean or a lake is different than a pool.

Article Written By Anthony Smith

Anthony Smith began writing for Demand Studios in May of 2009 and has since written over 1400 articles for them. He also writes for "The College Baseball Newsletter." He attended the University of New Mexico, and has more than 25 years of experience in the business world.

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