The first time I heard the word “triathlon” come out of my friend’s mouth, I responded by telling him that I would be waving to him from the sidelines. The next morning I was up at 6 am, starting my first sprint triathlon training day. I am pretty sure it was the guilt trip he laid on me that motivated me to wake up so early, put my running shoes on and hit the pavement. I puked my guts out about one and a half miles into my three mile run. Don’t worry, sprint triathlon training doesn’t have to be that way for you. There are _ steps a person needs to take to ensure his or her success on race day. (For most new triathletes, success is solely measured by finishing the first race)

1. Picking Out Your First Sprint Triathlon

You would think that picking your first triathlon would be fairly self explanatory but there are three factors to consider. Don’t have it too close of a date, too far away of a date and make sure it is small (100-200 contestants). Most people in relatively decent shape should be able to be prepared for a sprint triathlon in 10-14 weeks. This time frame will also be determined by previous experience with any of the three sports. A date any further out than 14 weeks is often difficult to stay motivated for and may lead to a dip in your training. Lastly, an event that has less people will be less intimidating and a local event is even better.

2. Set Your Sprint Triathlon Training Schedule

Training for a triathlon is like any new workout. It takes time for your body to adjust and for progress to be seen. The average person doesn’t have the schedule to train on a daily basis. Instead, make sure you train a minimum of 3 days a week and get in at least one workout with each sport. Your triathlon training program should always contain a minimum of one swim, one bike ride and one run each week. If you have more than three days, focus on whichever portion of the race you are least proficient at.

3. Practice Transitions for Race Day

Triathlons are meant to test a lot more than your endurance. They test your preparedness, your attitude and your ability to adapt. Many new triathletes, although proficient in all three areas of the sport, often fail to master the transitions. “Brick” workouts are designed to help with those transitions. The last few weeks of your sprint triathlon training should always contain brick workouts. This means doing your swimming, followed by biking or your biking, followed by a run. The body has to learn to adapt from being horizontal in the water to vertical on your bike and from your pedaling motion to running. Most injuries and accidents occur around transitions as the bodies equilibrium is upset.

Don’t forget that sprint triathlons are meant to be fun. Don’t worry about beating the guy next to you. Finishing a triathlon is something that around 98.7% of the population has never done. My first sprint triathlon took me over four hours and I came in second to last. (The only guy I beat had a sprained leg!) I can tell you from experience that I still got just as much applause as the guy that came in 1^st! Sprint triathlon training will put your body to the test but the sense of accomplishment from finishing the race is a feeling you wouldn’t trade for the world.

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Wow, normally we don’t promote paid products here at sprinttriathlontraining.net but this is one offer that we just can’t help but tell you about. Our friends, Ben Greenfield and Kerry Sullivan, two top triathletes around the country have setup what is called the Rockstar Triathlete Academy. It is by far the best paid training out there and the best part is you can get complete access right now for only $1.  That’s right $1!!! These two triathletes have been training triathletes for quite some time, having already proved themselves in many an Ironman Triathlon! We aren’t going to ramble on any longer. You have to check out the training by CLICKING HERE!!!!

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So how do we do it? Go out for your normal long endurance bike ride. This might be 1 hour, it might be 5 or 6 depending on what type of triathlete you are. The point is to be drained at the end of this workout. THEN the fun starts. Find a flat stretch of road. A long stretch of flat road. Stand in the saddle and pedal as fast as you possibly can for twenty seconds. Then recover for 40 to 60 seconds. Repeat the all out effort for another twenty seconds. Keep this routine up for 10 total if you can. This “drained sprint” is to push you past your physical limitations so your mental endurance is tested. You will already be drained from your endurance ride and the sprints at the end will make you a more mentally tougher triathlete.

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Hulu streams full movies for free but the catch is the 30 second commercials that block each movie like ten times. The great thing is how to incorporate these into a workout. Set up your laptop in front of your indoor trainer and stream your favorite movie. Plug in headphones if your trainer is too loud. Ride at your regular aerobic pace. When you hit the 30 second commercials, ride like the wind! Give it an all out 100% effort for 30 seconds. Stand up in the saddle and pedal! Go back to your regular pace as soon as the commercial is done. It is a great way to put in an endurance/speed workout while being entertained by a great movie. It is also a great rainy day alternative.

Not enough time for a 2 hour ride? Put on a 30 minute episode of your favorite comedy.

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Too much Ironman training you say?

The reality is that a lot of your Ironman training time could be better spent. For instance, there is no need to run more than one, maybe two major distances in preparation for your race. It is better to do different types of runs, including speed runs and pace runs so that you know how you are feeling on race day. Several days spent running massive distances would be better spent working on form and technique. This is most often because long bike rides lay the base fitness and endurance that a person needs so there isn’t a need for overexertion.

It should also be noted that spending too much time trying to perfect your swim can be wasteful. Only about one fifth of the Ironman time is spent in the water and only so much improvement can be made after an initial undertaking. Time spent perfecting a swim stroke may shave a couple minutes off the swim time, whereas, time spent working on bicycling technique, running form and transitions can shave half hours or more off your time. Keep these points in mind when planning an Ironman training schedule.

Many Ironman triathletes also recommend getting help from professionals. You can get some seriously good training by visiting http://RockstarTriathlete.info

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Forefoot vs Heel Striking and Over-Pronation from Jeff Kline on Vimeo.

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Duration : 0:5:23

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May 8/9 — Walt Disney World
June 5/6 — Austin, Texas
July 24/25 – Webster, MA (Tentative)
August 14/15, Seattle 
August 21/22 –Pleasant Prairie, WI
Sept. 11/12 –Sandy Hook, NJ

These dates are set and there should hopefully be more to come in the near future. We look forward to supporting all the women that have been long time participants in the Danskin Womens Triathlon Series or are first time participants. Don’t forget to sign up for our free training on the sidebar! >>>

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• The few weeks after the season can be “easy” weeks. Less training means less, not none
• Mix up your training by doing other activities (skiing and snowboarding are often favorites)
• Cross country skiing and hiking trips are good alternatives plus they will keep you active
• Eat what you want during holidays just not as much as you want (portion control is essential)
• Work on your weakest sport, especially if it is running because off season “quantity” time is just as important as quality training during peak season

It is a lot harder to stay regimented during the off season but it can be done with effort. If you usually train solo, get with a group to stay motivated and help each other out during your off season triathlon training.

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