Sprinting is often the measure of performance among athletes. It could be a foot race between two competitors, or it may be a swim meet where seven swimmers sprint across the pool to score a win. Well, when talking about a sprint in the triathlon world, the “sprint” is more of a reference to the short nature of the race. In any case, the triathlete will need to train for such a race. This post will cover what a standard sprint triathlon training plan covers.
Understanding Sprint Triathlon Distances
To get a better feel before you jump into training for a sprint triathlon, it’s important to first gain an understanding of what a triathlon is about.
A triathlon is a three-part race consisting of swimming, biking, and running. The three segments are performed one after the other. As each segment is completed, the athletes will go through a transition phase where athletes transition from swimming to a bike then from a biking to running. There are various distances from sprint to full race. The distance focused on here is the sprint which consists of a 750-meter (0.47 miles) swim, 20-kilometer (12.4 miles) biking portion, and a 5-kilometer (3.1 miles) run.
Moving along, a sprint tri training plan will cover these three distances to prepare an athlete for this race. The training for sprint triathlon is not as intense as it is for the longer distances; thus, a sprint distance triathlon training plan can easily be formulated and carried out.
Let’s examine how.
Starting Out with a Sprint Triathlon Training Plan
Most triathlon athletes engage in the sport after gaining extensive experience in one of the three areas: swimming, biking, or running. What is meant by extensive experience? For the average person, it can essentially be one or two races in one of the three categories per year. Some folks may do much more. On the other hand, some athletes may have never done an event in any of the three segments of a triathlon.
Whatever the case may be, you’ll need to employ a beginner sprint triathlon training plan. A beginner plan will allow for a trial-and-error process, and the trial-and-error approach will give you an idea of what to expect.
Anything more than a beginner style plan may lead to over training and possible injury. Also, a sprint race is a rather short race, so it should primarily be used as a “gauge” race. That is, use this distance to gauge where you are starting off. As experience is gained, use it to gauge how to improve performance.
Building Performance for a Sprint Triathlon
Now a sprint tri training program is the next component to establish, and the overarching goal will be to build performance. The performance building does not need to be at a professional level. It can simply be performing well in a particular division. In most cases, it will be an age division.
A well-structured sprint triathlon plan can have an athlete place somewhere in the middle of the age group, so keep this in consideration while the training program is carried out. Also, a triathlete can get a better idea of how to structure a plan by doing some online research or hiring a coach (this may not be the most economical choice starting out).
Last Thoughts on Sprint Triathlon Training
The first effort at trying a sprint triathlon will have most triathletes rattled for sure. The main thing is to keep calm as entering the water, and remember to implement the skills developed during the sprint triathlon training plan. Above all else, have fun out there. Get a feel for the bike portion to compare performance to others in the pack. Maintain a consistent stride on the running portion, and concentrate on breathing for best performance.
Once completed, enjoy a nice cheat meal lunch with all the indulgent treats, and don’t hold back.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.