Eight Week Sprint Triathlon Training

Triathlons are becoming more and more popular for the "weekend athlete". There are many more options, and distances, available which makes it more possible to complete for a reasonably fit person. A sprint-distance race with a half-mile swim, 12-mile bike ride, and a 5k run is something that can be trained for in as little as eight weeks. If you do not work out regularly then you should consult your doctor before beginning training. Also, you should be able to swim moderately well-- beginning swimmers should consider a longer training program.

Introduction

Training for a sprint-distance triathlon should not take over your life. While there will be work to do, it should only take between five and eight hours per week. You will train in all three disciplines--swimming, biking and running--but there will also be strength, stretching and resting days included. The beauty of triathlon training is that while you may be working on one discipline, you are getting the benefit for all three. So if you are running then you will improve your cardiovascular endurance which will help in the other two disciplines. While it is important to train hard for the race, you do not want to overtrain and injury yourself. It is also very important to stretch each day after training to reduce the chance of injury.

Traing Schedule

Set your schedule

The training program will be broken into eight separate weeks. Each week will consist of two to three bike days, two running days, one to two swimming days, one day of weights, and one to two days of rest. Some days you will do multiple disciplines--you may run for 30 minutes and then swim 400 meters. You will gradually increase distances and times each week. You should not increase your distance and time by more than 10 percent over any week-to-week period. It is a good idea to set up your training program in advance before starting as this will help you schedule your workouts.

Swimming

The swim section is the first part of the race and, for many beginning racers, the most difficult. If you are not a good swimmer, lessons are a good idea. Don't think swim lessons are just for kids--there are many adult programs available primarily as a result of the increase in interest in triathlons. Twice-per-week swims should start with swimming 400 meters (without stopping) the first week. This does not include a warm-up or warm-down period. Each week you will want to increase by about 50 to 75 meters. By week seven you should be able to swim at least 900 meters without stopping. As you get more comfortable and in better shape, you will want to do a few open-water training swims to get more comfortable in this venue. Swimming in the open water can be very different than swimming in a pool with lane markers. You do not want your first swim in open water to be on race day.

Bike Training

The part of a triathlon that most people are least afraid of is the bike section. Everyone grew up riding a bike so learning how isn't an issue. Also, it tends to be the least physically taxing of the three events. This does not mean you don't have to train for it. Bike training should consist of 30- to 45-minute rides at a fairly high intensity twice per week. This isn't a Sunday ride but is a training ride. You should be breathing hard throughout the ride. Find a route where you will have to ride up some hills--odds are pretty good you will run into a hill or two on the race course and you want to be prepared for them. You do not necessarily need to increase your distance but rather pick a distance of 10 to 15 miles and try to better your time each time.

Running

Running is the last discipline of a triathlon. You are usually pretty tired at this point so this is where all your training in all the disciplines will benefit you. The first week you will want to run two to three times. Your first run of the week should be about 20 minutes straight after a warm-up period. This should be a nice comfortable run where you are breathing fairly hard but are not out of breath. The second run should consist of intervals where you run fairly hard for a minute and then very easy for a couple of minutes. Repeat the intervals seven to 10 times in a training period.

Weights and Rest

Training for a triathlon can be hard on your body. It is important to help it recover by resting as well as performing high-repetition, light weight training. Each should be conducted once per week. Usually you can do a run training and then add a weight training to the same day--ideally one in the morning and one at night (but they can be done one after the other).

Sample Week

On Monday, bike for 30 minutes and stretch. Tuesday, run for 20 minutes followed by light weight training and stretch. Wednesday swim for 400 yards and stretch. Thursday bike for 40 minutes and stretch. Friday you should rest. Saturday run intervals and swim 450 yards--this is called a brick day where you do two of the disciplines in a row on the same day. Sunday, bike for 40 minutes and stretch. Increase distances and times by about 10 percent each week. For the eighth week, reduce your workouts as you do not want to be tired from training on race day. Complete each of the disciplines but reduce the time and distance for each by about half of your highest amount.

References

• "Fitness" Magazine Online: Triathlon -- You'll Love It
• Hal Higdon: An 8-Week Training Program For Sprint Triathlons