Sprint Triathlon Training Tips

A triathlon is any event where you swim, then bike, then run. While it may sound daunting to train for three sports at once, almost anyone can finish a sprint triathlon with a little training. One to two workouts in each sport per week is all you need to finish the one-half-mile swim, 10-mile bike ride, and 3.1-mile run in under two hours.

  1. The Swim, Bike and Run

    • Swimming is the sport that scares many athletes out of triathlon. Race directors go to great lengths to make the swim safe, but swimming in open water with lots of people around you is something that new triathletes find intimidating. Practice open-water swimming often so you're comfortable on race day. During your open-water swims, practice "sighting," lifting your head to look for the buoys that mark the course. Before starting a triathlon, be sure that you can swim one-half mile or 33 lengths of a 25-yard pool nonstop. There are no rules about what stroke to use in a triathlon, so do backstroke or breaststroke if you need a break. Check your local YMCA or triathlon club to find swim lessons or a triathlon swimming clinic. More advanced swimmers can benefit from joining a masters team offering organized workouts and a coach to give feedback on technique.

      You don't need a sleek road- or time-trial bike to finish a sprint triathlon (although they will certainly bring you to the finish line faster). Any bike that is in working order will do. The most important thing to practice before a triathlon is bike handling. Make sure you are comfortable making U-turns, going around corners, descending hills, and mounting and dismounting your bike. The bike will be the best time to eat and drink during a race. On your training rides, practice reaching for your drink bottles on your frame while riding. Practice eating energy gels or bars in training if you plan to use them in the race.

      Running is the sport that causes the most injuries, so avoid the trap of the keen novice who runs too far, too fast, too soon. Ease into running slowly, using walk breaks as needed until you can run three miles comfortably without stopping. It is a good idea to try a 5K race before your triathlon to get used to pacing and see how you react to pre-race jitters.

    Bricks

    • A "brick" in triathlon parlance is when you do two sports back to back. The bike-to-run transition can be particularly unpleasant if you haven't practiced. Once a week, schedule a workout where you get off your bike and start running right away so that your legs can get used to making the transition from pedaling to running quickly. Practicing the swim-to-bike transition is less important. Still, it is a good idea to try it at least once before the big day, as some athletes get dizzy when they stand upright after a hard swim.

    Have Fun

    • Some triathletes take their sport very seriously. When you show up at your race, don't be intimidated by the fancy (and expensive) gear that some athletes bring to transition. If you have swum, biked and run, then you are ready to finish this triathlon. Race day is the time to have fun and enjoy the benefits of your hard training. Don't waste your race worrying about what everyone else is doing.