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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