Gone are those childhood days of using every ounce of effort to climb a small hill on a single-speed bike. Elite athletes may be pedaling away on expensive bikes, but you can complete a triathlon on any type of bike. July 23, 2013, The Complete Beginner's Guide to Sprint Triathlon Training, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach, and the author of "Eat to Peak: Sports Nutrition for Runners and Triathletes". … Typically, this means: Be sure your helmet is strapped on before exiting transition for the bike portion, as this is a rule in triathlon. Individual athletes and relay teams alike are invited to take on the.5-mile swim, 12.4-mile bike, and 3.1-mile run course. This is an optional strategy for those who are a bit more competitive, but it’s valuable for all athletes. Triathlon Distances. The comparatively short Super Sprint Triathlon distances make it one of the most popular types of triathlon, and they are normally the entry point for beginner triathletes and kids wanting to try a mini … Swim: 750 meters (.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) How much time will I need to train for a sprint triathlon? Fartlek runs incorporate fun, random sprints—like challenging yourself to sprint to every other mailbox, or until the next song on your playlist comes on. This 13-week sprint triathlon training plan is ideal for beginners. As the name implies, sprint triathlons are the shortest category of races. It’s far better to DNF (triathlon lingo for “did not finish”) and stay safe than to risk continuing if you're truly worried. Swim:WU: 200Drills: 4x25Main: 2x100CD: 200. If a workout does not list a pace and simply lists a time —like 35 min bike or 20 min run - these should be done at a comfortable, conversational pace. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Sprint Triathlon Distance. Most sprint events start with a 0.25 to 0.5-mile swim, followed by a 10 to 15-mile bike, and then a 5K (3.1 miles) run. The word “sprint” might seem ridiculous for an event that can take 2 hours or more to finish. Second, on a big-picture level, scale back training with a lighter volume week every 3-6 weeks. Running may be what comes most naturally, but as the last leg in a triathlon, it often feels like the hardest part. The date and location of this race are expected to be announced at the start of December by Europe Triathlon. Olympic Distance Triathlon … Ride the interval at the best effort you can sustain for the time listed. If you plan to wear a wetsuit, practice stripping it off during training to see what strategy works for you. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts. Then start this training plan. It is the shortest of the 4 types of Triathlons and the best to start out with, yet first-time … On average, you will swim 1/2 mile (750 meters), bike for 12.4 miles (20K), and run for 3.1 miles (5K). No longer reserved for only elite athletes, triathlons have become a mainstream test of endurance. Bathing suit (+ shorts/shirt), or a triathlon suit. If you are struggling with intrinsic motivation and arriving at your first race feeling like you’re going to fail, you just may do so. Swim: 750 meters (0.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) … Women can wear a swimsuit with a sports bra underneath for comfort, and throw on a pair of shorts in transition before the bike/run. The Sprint Distance triathlon will kick off the racing action at CHALLENGEDAYTONA. Join us at Dorney Lake; home to London 2012’s rowing and canoeing events for a sprint distance triathlon. Most sprint events start with a 0.25 to 0.5-mile swim, followed by a 10 to 15-mile bike, and then a 5K (3.1 miles) run. Don’t spread your gear all over the place, as it’s rude to take up another athlete’s space. Sprint Distance Triathlon CHALLENGEMIAMI Sprint Distance Triathlon 0.5 miles swim – 15 miles bike – 3.1 miles run | Individual and Relay (3 members) CHALLENGEMIAMI is the new bucket list event at … If you cannot do those things yet, work on building a base first to get you there. Usually, there’s an area in transition marked “run out” that you will proceed through. Its distances are standardized, with a 1.5K (0.93-mile) swim, a 40K (24.8-mile) bike and a 10K (6.2-mile) run. But also consider the bike and run make up a vast majority of the mileage in a sprint distance triathlon. Learn more about the distance, find a sprint triathlon race near you and check out our sprint triathlon training resource to prep for race day. If a bike workout lists intervals - like 5x1 or 2x5 - this means the number of intervals and the length of time. A sprint triathlon … Wetsuits create buoyancy, which can be welcome for those less comfortable with the swim. The ITU Sprint Distance Triathlon World Championships, were a triathlon championship held over half of the Standard distance, that is 750 m swim, 20 km bicycle and 5 km run.The inaugural championships were held in 2010, and organised by the International Triathlon … In reality, there are many different triathlon distances. Trifind - The American Triathlon Events Calendar, keep up to date with latest Triathlon news and events, bike events 2017, Ironman triathlon, Discovery triathlon, ITU world triathlon series, Mud obstacle course, Triathlon world championships, Olympic distance triathlon … Several methods are used. If you are a beginning triathlete, a sprint distance triathlon is a great place to begin. Triathlon can be an expensive sport, but it doesn’t have to be. The Sprint Triathlon consists of a 750-meter (0.47-mile) swim, 20-kilometer (12-mile) bike, 5-kilometer (3.1-mile) run. Sprint triathlon distances include swimming 0.5 miles (750 meter/2,460 feet), cycling 12.4 miles (20 kilometers), and running 3.1 miles (5 kilometers). Remind yourself that you will be fine. Join us for the Dorney Triathlon on Sunday 13th June 2021. For the swim workouts, WU = warm-up, and CD = cool down. The first Nice Triathlonwas held on 20 November 1982 where fifty seven competitors took the start, for an ill-defined competition that consisted of 1,500 meters of swimming, 100 kilometres of cycling and a … Your legs have to work harder, which will wear them down before you get to the run portion of the race. It’s definitely not a necessity, though. But if all you have is a hybrid or a mountain bike, you can definitely still finish successfully on them, it'll just be slightly more challenging. For most athletes, the cycling portion will feel like the easiest part of the race. The length of a sprint tri is a perfect entry-level distance, especially for beginners or experienced athletes looking to practice and shakeout their gear. Not all your swims need to be in open water but make sure at least a couple of them are. To prepare yourself for this part of the race, incorporate “bricks” into your training schedule. Run with your bike out of transition until you get to the area marked for mounting your bike. Here are a few examples: If you will be participating in a race with an open water swim, read up on the logistics so you can familiarize yourself with the start process. Give yourself time to recover with easy pedaling between intervals. Look at the athlete packet ahead of time so you know where the bike out, bike in, and run out spots are in transition. We are excited to announce the return of Dorney Triathlon in 2021. Yes, you’ll swim a smidge further, but you also reduce the risk of an accidental elbow or kick from being stuck in the middle of the pack. Sprint triathlons are generally 400 to 750 yards or meters, 10 miles to 20 Kilometers of cycling and about a 5 kilometer run. Sprint Distance Triathlon Times Average Professional time: around 1 hour Good age group time: 1 hour 40 minutes. CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. When you set up your transition space, organize all your gear next to your racked bike in a small space — about the width of a folded towel. Distances … A sprint triathlon is a great first step in a triathlete's career. Training time ranges from 7 hours up to 11 hours of weekly training. For a large majority, it’s due to poor mental fitness. If you do wear a wetsuit, it goes on over your bathing suit or triathlon suit. Sometimes people get to race day, start swimming in water where they can’t see anything and freak out. Some athletes strip it off as soon as they exit the swim, some remove it fully in transition, and others work on getting it halfway down while running to transition — then take it off completely once there. Sprint Triathlons are one of the recognised standard distances of triathlon races. Read over the race rules to understand what additional gear you’ll need in transition if you’re wearing a bathing suit. He is Verywell's Senior Medical Advisor. Catch your breath and relax. Your body becomes stronger and more adaptable this way. After you finish the bike, you’ll dismount (get off the bike) in a marked spot, usually right before the transition area. Generally, drafting on the bike course is against race rules, but some Olympic-distance triathlons allow it (draft-legal). The Sprint Triathlon distances make it one of the most popular types of triathlon. Depending on elevation and conditions, a sprint distance triathlon can take about 1 hour or less for pros; meanwhile, Ironman distance triathlons usually finish between 8 and 10 hours for elite-caliber triathletes. A sprint triathlon is a challenge that anyone can complete, as long as you are motivated and committed. Sprint Training Plan: Eight Weeks to Your First Sprint Triathlon Training for an open water swim exclusively with pool workouts. Industry research suggests a 50 to 60% increase in participant growth in the last 10 years.. Seed yourself in the back of the group, on the side furthest from the first buoy. Triathlon Distance: Sprint. When climbing a hill, shift into an easier gear so that you can make it up the hill comfortably. If you’ve been cycling for a while, you probably have a pair of cycling shoes that you use to clip into your bike pedals. There’s nothing wrong with wearing a bathing suit if you’d prefer not shelling out money for gear just yet. Swim, bike, and run most days of the week, for at least 8-12 weeks, and you’ll most likely cross the finish line of your race successfully. Note that some races rules prohibit exposed torsos during the bike and run. Sprint Triathlon— 750 meter (0.465 mile) swim / 20 kilometer (12.5 mi) bike / 5 km (3.1 mi) run Standard or Olympic Triathlon —1.5 kilometer (0.93 mile) swim / 40km (25 mi) bike / 10 km (6.2 … Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. That being low-intensity, high volume training. When you break down each leg of a sprint triathlon, it’s easier to view each leg as a strong, concerted effort (versus a lower-effort, well-paced effort like Ironman). Whether you choose a structured training plan (like the one in this article) or simply decide to wing it, there are three underlying characteristics of successful training routines: Aerobic fitness improvements come with repeated, consistent training. That’s completely normal! If you'd like to do drills, choose a couple to work on each swim workout. Thursday 45-Mi… While this article focuses specifically on the introductory sprint distance, here’s a quick breakdown of all triathlon types: Sprint (16 miles): This is a great option for anyone new to the sport. Find ways to maximize motivation, set realistic and positive expectations, and control the aspects of training and racing that are within your power (like consistency and recovery).