A sprint triathlon training program is designed for someone who is relatively new to triathlon and has 5 – 8 hours per week to devote to training. Family and friends are a big factor is success is to be aimed at with this sport, because the time it takes away from them is not a laughing matter. If any part of a trainee’s social life is not willing to give up the time needed for the training, a great conflict will definitely affect a person’s performance.
Sprint triathlon training program 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. On my previous articles, I have often mentioned the rule of specificity. It not only applies in a sprint triathlon training program, but rather on all running events because of the great rage of factors that affects an athlete’s performance during a race. A training regimen should mimic, as much as possible, the real condition of what the trainee would expect during the actual race day. If the terrain of where the race event is going to be held is hilly, why would you want to conduct your training to flat roads? If the swimming leg is going to be held in the open water, don’t you think you should at least try to train in open water as well from time to time? Today we will give out some tips on each leg of a triathlon.
Swimming is usually a focus on a sprint triathlon training program because it is a challenge for most beginners. To swim fast means swimming a set distance in less time once in a while. What you want to do is to maximize your strokes and avoid things that limit your propulsion. You want to practice proper leg kick which is very important in swimming. Avoiding wiggling, which is the usual error a beginner commits further promotes swimming speed. Here are some bad effects wiggling have: it drains energy, it produces drag and it takes away from the force that is supposed to be meant for forward motion.
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.
Strengthening tendons and ligaments by doing leg workouts greatly improves your chances of having a strong finish. Since sprint triathlons typically consist of running a 5K at the final stretch, your sprint triathlon training program should focus on building speed, rather than endurance. By executing a sprint triathlon training program with these specific techniques, you will surely experience the true joy of a triathlon even at your first try.
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