Healthy Triathlon

Training to run for a sprint triathlon is very different from preparing for other running

 races. Your body will already be tired from the swim and cycle so the run tends to be the most challenging segment of the event. So how exactly should your train for a sprint triathlon? What is the best way to achieve optimum performance? Below is a short guide on how to do just that.

As with any running race the best way to train for a sprint triathlon is to gradually increase distances over a period of time. Your level of fitness at the start of the training will set your initial distance.

Training for a sprint triathlon usually takes between eight to nine weeks. Remember that you are training to swim, cycle and run so adequate training in each discipline is necessary. Train six days a week, two for swim, two for cycling and finally two for running. Take the last day for a well earned rest.

The running training timetable should include maintenance runs once a week. Those with a lower level of fitness should aim to run between 1-2 miles without becoming over exhausted. This should equate to about 15 minutes running time. Over the training period the length of the run and time should be gradually increased.

A second longer run should be added to the training timetable, also once a week. This should start off with a 20 minute run at an easy pace. Each week this should be increased by five minutes until you are easily managing 35 minutes in which your are covering approximately 3 miles. To conserve energy your running time should be cut back to 15 minutes approximately two weeks before your sprint triathlon event.

A successful competitor will also add a bike workout into therefore run training. The change between biking to running effects performance and so it is important to adequately prepare. Add the bike work out on the longer runs in training week 6. Take a ten minute moderate cycle which will help the body get used to the transition.

When your training is complete and the day for your sprint triathlon arrives, bear in mind the following few tips to shave just a few more minutes off your final run time.

Running Shoes- High performance running shoes can weigh as little as 250 grams which will ensure a lighter load, as well as providing effective cushioning and support. Also consider racing without socks as this will shave time off your transition period. Use talc to reduce fiction.

Mental Preparation - Be prepared mentally. Even the most well trained athletes feel the pain when it comes to the run. Split the run into sections. The first kilometre should just be about getting through the transition period. Secondly you should hit your predefined pace and for the last kilometre focus on using any energy reserves to hit the finish line hard.