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I recently attended a local sprint triathlon. Which got me thinking about the training I've done for the races I've taken part in. Triathlons are races that combine swimming, cycling, and running. There are transitions between each event where racers can change any clothing or grab a quick drink or bite. A race can be run by an individual or a relay team. A relay is when a different person might do the swim, and tag off so the next person can do the ride, and so forth.
Sprint Triathlons are shorter distance races. These are ideal for beginners or people who want to become faster or are better at shorter distances. The sprint tri usually only takes a few hours to complete.
There is also another version of triathlons called "Off-Road Triathlons" These races can use the swim portion or a kayaking or canoeing section. They may keep the swim however. They take the road cycling portion of the race and use a mountain bike course instead. And the run is normally off road and on a trail system. These can be fun for those who enjoy the more outdoorsy lifestyle or if you have access to a boat to paddle or ride a mountain bike already.
Why?
Some people decide to run a sprint tri as a goal to get in shape. Others may be an excellent runner, but want to diversify themselves as athletes. Whatever your reason, define your goal before you get started. This will give you a focus while you are training and help you stay on target.
When?
Sprint Tris happen all over the country and throughout the entire year. You will obviously see more of them during the warmer months. There are a few places you can find sprint triathlon calendars and schedules.
Getting Started
The toughest thing about getting started is setting your mind to it. Mentally committing to the race and knowing that you will need to train almost every day for several months. Being in good running, riding, or swimming shape will be a huge advantage and can give you a jump on the training schedule. Family support or support from roommates or friends can also be a huge help. Joining a group of people who train regularly is also a huge help.
Training
If you google "sprint triathlon training" you're going to get bombarded with training regimens that are as varied as you could imagine. 8-16 weeks is a typical training timeframe, but the most important thing is to listen to your body. If you are a strong runner, who swims regularly, then you should focus on biking and keep up your regular running and swimming schedule. This rings true for the other sports. If you are already biking regularly, then keep it up. But add swimming and running to your weekly schedule. Taking rest days are important as well. Your body will need to recuperate from all the new muscle activity. Here are a few training regimens that you could consider.
The Swim/Paddle
The swim usually comes first in a sprint tri. Often the swim will be in a pool, but it can be in a lake, river, ocean, or any body of water available for the race. Races incorporating paddling usually happen on a river, lake or ocean and can be a variety of lengths. Ensuring that you can swim or paddle the distance required, and doing this regularly before the race is key.
The Ride
Getting a good bike can make a huge difference. Just getting out there and trying it with any old bike is fine, but keep in mind that you don't want to be several miles out on the course and have trouble. Staying clear of other cyclists is important too. If you've never competed in a race before you don't want to end your first one in a crash or cause a pile up. Give the other riders a few bike lengths in case something happens. You can really cover some ground on a bike, so training should be fun. You can explore parts of your town you don't normally go in a car, or ride new trails to get experience on multiple terrain.
Make sure and ride hills. There will most likely be hills on the course, and you want to know how to pace yourself for those climbs.
The Run
Running is the most basic of sports. Throw some shoes on and take off, right? Not quite.
Running is something any healthy person can do. Running efficiently is somewhat of a science. One of the most important parts of running distance is pace. Get into a steady pace, and keep it. Don't get excited when you get passed and try to keep up with a faster runner. Don't worry about others at all in fact. Keep your pace, and if you have strength at the end of the race, sprint the last section.
Don't forget shoes as well. Buy a decent pair of running shoes. Go to an athletic, running, or outdoor store and have a rep fit you for a good pair of running shoes. There are all sorts of shoes for different types of feet and different running styles.
Final Tips
Have fun. Most importantly don't take yourself too seriously the first time out of the gate. If a friend pops in town one weekend and you miss your run and bike one day... so what. Keep up your regualar training and you'll be fine. Also, don't get invovled in the adrenaline of race day. Don't try to run, ride, or swim faster than your pace. And never get so competitive that you would be willing to spoil the race for someone else. The first race, and many of your first races should simply be about finishing and feeling accomplished. Winning can come later if you decide to get serious about it. Just have fun with it at first though and you'll just be proud to tell people; "I ran a triathlon."
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- Bowling Green Sprint Triathlon
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- Primal Quest 2009 Sprint Adventure Race Dates
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Great post Wade! I recently announced on my blog that I've started training for a full triathlon, but I've been considering doing a sprint as a tune up.
Really good tips and info here.
Where was this?
The race we sponsored was the Bowling Green Sprint Triathlon. This was the 2nd year and it's growing rapidly.
These are great tips and great advice, particularly on running your own race and not trying to out do another runner. It's all about you and okay to say so.
Hey these are great tips for running and such, i think all people should take these views. I run myself and i find spikes and and breathing effectively helps a lot. Thanks for the great advice. Any specific practices you recommend??
One tip I didn't mention that I think helps you mentally prepare is to run a "mock race." Even if the course is shorter, the act of running a bit, getting on a bike for a bit, and being in the water.... all back to back, is a great mental wall to pass. Once you've done that it makes the race seem so much less daunting.
Hey, we have one of these coming up in July at Cave Run Lake! It'll be an off road tri that will have varied distances for beginner to expert! Check it out. Email me for more info.
The final comments about having fun and not trying to win the race are so important. I tell every new triathlete to just make sure and finish on their first race day. There is a lot less pressure and a lot more fun that way. Great advice!
Nice to see some sensible advice about triathlon. A good overview here for people new to the sport. I think anyone starting out is totally scared and it all looks very daunting at first, but the rewards of even just finishing your first race is so fantastic, it will make you a new person and raise your self-worth.
Thanks to remind me not to pay too much attention on the winning but must have fun and enjoy the race.