|
Sprint
Triathlon Training: The Need for Speed
Training for a sprint triathlon is often
the first step, as it gives
one a feel for what triathlon is all about, without
the distance associated with an Olympic Triathlon or
Ironman. A sprint triathlon is typically 450 yards of
swimming, 15 miles of cycling and 3.1 miles of running.
Therefore, sprint triathletes need to focus more on
shorter distance training at a more intensive level,
as opposed to endurance triathletes, who generally focus
on completing longer distances at a steady pace.
There are several ways both
beginner triathletes and veteran triathletes can improve
their performance in sprint triathlon competitions.
Below are several tips for success in sprint triathlon
training program.
Do
“Brick” Workouts
A successful sprint triathlon
training program will mimick the conditions you will
be under on race day. On race day, you will be swimming,
then biking, then running. Thus, when training for a sprint triathlon it makes sense to train
for these events not in isolation, but in succession.
This is what brick workouts focus on in sprint triathlon
training schedule. In a brick workout, bike for around 20 miles,
then immediately transition to running for 1 to 2 miles.
On race day, you will be transitioning from biking to
running without much of a warm up, and incorporating
bricks into your sprint triathlon training schedule will condition
your body for this very purpose.
Practice
Transitions
Practicing transitions during
your sprint triathlon training schedule will allow you to find
ways to cut down your time for race day. Perhaps you
can practice mounting your bike with your cycle shoes
already strapped in to the pedals, or use elastic laces
that you can quickly jerk to tighten instead of tying.
Whatever your tricks for shortening transition times,
practice them during your sprint triathlon training program.
Strengthen
your Swimming
Successful swimming is mostly
technique over endurance. The more efficient you can
make your strokes in the water, the less energy you
will expend in this leg of the race.
Begin your sprint triathlon
training program by counting the number of swim strokes you
take when you first begin, then as you start to tire,
reduce the number of strokes you take by lengthening
each one. Try this using a freestyle stroke by beginning
the first stroke with both arms extended above you,
then allowing one arm to complete a full stroke and
touch your opposite hand before embarking upon the next
full stroke with that other arm.
You will save energy by learning
to glide through the water farther and farther with
each stroke, thus expending half the energy to go twice
the distance. As a final tip, try sprint triathlon training
in a wetsuit. Wetsuits provide buoyancy, which makes
swimming easier.
Run
Speed Intervals
Since sprint triathlons typically
consist of running a 5K at the final stretch, your sprint
triathlon training program should focus on building speed on
your feet, rather than endurance. During your sprint
triathlon training schedule, run at a pace you are comfortable
with for 10 minutes, then increase your speed for the
next few minutes, before dropping back down to your
comfort pace to allow your body a chance to recover.
Keep doing this, increasing the number of speed bursts
you incorporate into your running workout. You’ll
be fast and light on your feet come race day!
 |
Discover the Ultimate Triathlon Training Guide.
- Comprehensive Triathlon Training Program
- Heart Rate Zone Workouts.
- Specific Triathlon Training Secrets
- Injury Prevention Techniques.
- Comprehensive Triathlon Nutrition Guide.
- Essential Tips to Stop you Hitting “The Wall”.
|
Find Out More About This Fantastic
Triathlon Training Program Here...
|
Top 
