USA Triathlon Annual Membership Report — 2015 Update. The Sprint Triathlon distances make it one of the most popular types of triathlon. There are only a few pieces of gear that are absolutely essential for a race. If you do wear a wetsuit, it goes on over your bathing suit or triathlon suit. If you don’t have clip-in shoes, you can do the bike and run in the same pair of sneakers. Many people solely envision triathlon as grueling Ironman races – cyclists struggling through 112-mile bike rides while the sun beats down on them; delirious athletes crawling across the finish line. If you keep the bike in a tough gear riding uphill, you’ll experience more resistance. 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 … Here are four key training strategies to put into place: Find out the length of the swim in your race, and train so that you’re comfortable swimming a little longer than that. 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). Generally, drafting on the bike course is against race rules, but some Olympic-distance triathlons allow it (draft-legal). The point of "bricks" training is not to practice the exact distances, but rather to get your legs used to the transition from one exercise to another. Of course, if you feel like you’re experiencing a true emergency during the swim, wave down a safety kayak. Ride the interval at the best effort you can sustain for the time listed. 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. 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. Some events are modified or shortened, which has coined the “super sprint triathlon,” which is the shortest distance with a defined measurement. Take on a Sprint or Standard distance triathlon around Dorney Lake on Sunday 13th June 2021 and take the opportunity to race around this … Elite athletes may be pedaling away on expensive bikes, but you can complete a triathlon on any type of bike. Even "sprint," or mini-triathlons, are still arduous, requiring a 0.5-mile (0.8-kilometer) swim, 15-mile (24-kilometer) bike ride and 3-mile (5-kilometer) run. 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. And what about a wetsuit? Whether you’re a weekend warrior out for a new challenge, or you’re just starting a fitness journey and want a race to work towards, sprint triathlon training is for you. After months of deliberations to ensure the best outcomes for all stakeholders, the Executive Board has decided to split the 2021 World Triathlon Grand Final; Edmonton (CAN) will host the Grand Final in August for Elite, U23 and Age-Group Olympic distance and Super-Sprint distance events whilst Bermuda will organise the Sprint … 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. I. f you’re doing an open water race and there’s a strong current, you’ll probably end up swimming further since the current causes you to drift. Second, on a big-picture level, scale back training with a lighter volume week every 3-6 weeks. As the name implies, sprint triathlons are the shortest category of races. Triathlon can be an expensive sport, but it doesn’t have to be. 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). For these reasons, a wetsuit can be a nice piece of gear to have for your first sprint triathlon. For a large majority, it’s due to poor mental fitness. These days, no matter what type of bike you have — mountain, hybrid, road, or tri — you’ll almost certainly have the ability to shift gears. Sprint Triathlon Distance. 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). The date and location of this race are expected to be announced at the start of December by Europe Triathlon. Although a tri bike is not necessary, fast cyclists and runners will often regain tremendous ground, even with a mediocre swim. For example, 5x1 = 5 intervals of 1 minute each; 2x5 = 2 intervals of 5 minutes each. 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". Why is it that some people can train successfully, yet underperform on race day? To prepare yourself for this part of the race, incorporate “bricks” into your training schedule. It’s far better to DNF (triathlon lingo for “did not finish”) and stay safe than to risk continuing if you're truly worried. Keep a small towel in transition that you can use to wipe your feet off. Training time ranges from 7 hours up to 11 hours of weekly training. A sprint triathlon … Here’s how each triathlon transition works: When you exit the swim, you’ll run to the transition area and prepare for the bike. Triathlon Distance: Sprint. Join us at Dorney Lake; home to London 2012’s rowing and canoeing events for a sprint distance triathlon. DISTANCES ¼ mile swim 18 mile bike 3.1 mile run (Sprint Distance) CATEGORIES Individual or Team (2-3 people) INDIVIDUAL Male & Female. 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. Join us for the Dorney Triathlon on Sunday 13th June 2021. Don’t spread your gear all over the place, as it’s rude to take up another athlete’s space. They’ll come to help you and get you back to dry land. 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. He is Verywell's Senior Medical Advisor. 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. Remind yourself that you will be fine. They are very convenient but can be a bit pricey for your first race. If you are a beginning triathlete, a sprint distance triathlon is a great place to begin. Training for an open water swim exclusively with pool workouts. Transition is what you do between the swim and bike, as well as the bike and run. The swim distances assume yards (i.e. There’s nothing wrong with wearing a bathing suit if you’d prefer not shelling out money for gear just yet. Read over the race rules to understand what additional gear you’ll need in transition if you’re wearing a bathing suit. An advanced sprint triathlete would complete the swim in 1:20 minutes/100meters, ride the bike leg at 20+ mph (frequently using a time trial or triathlon bike), and run the 5k distance in 20 … Bricks are a back-to-back bike/run workout. Coming out of the water early is also important, so learning to become an efficient swimmer is vital to becoming a better triathlete. In addition to duathlons, starting with a sprint triathlon is typically the most common place to begin for beginners entering the world of multisport. After you finish the bike, you’ll dismount (get off the bike) in a marked spot, usually right before the transition area. Distances … A structured training program will certainly maximize your preparation and speed, but consistency is the most important component. One strategy to practice during training is shifting gears. For the swim workouts, WU = warm-up, and CD = cool down. Most triathlons follow a traditional … Not only will it help to improve your overall fitness and ease pre-race nerves, but it also serves a bigger purpose. Monday Day Off Take the day off, including as much time off your feet as possible. 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. Sprint distances vary from race to race, but the other distances are consistent with the lengths shown in the table below. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. While building endurance is important for both sprint and Olympic distance triathlons, competitive triathletes focus on speedwork, drills, and fast transitions. Typically, this means: Be sure your helmet is strapped on before exiting transition for the bike portion, as this is a rule in triathlon. 750m (.46 miles) Swim 20km (12 miles) Bike 5km (3.1 miles) Run. Race directors do not have to follow a standard race distance and can deviate a little … Industry research suggests a 50 to 60% increase in participant growth in the last 10 years.. Give yourself time to recover with easy pedaling between intervals. Now that you’re fully versed on all the basics, it’s time to start training. Seed yourself in the back of the group, on the side furthest from the first buoy. No longer reserved for only elite athletes, triathlons have become a mainstream test of endurance. If you plan to wear a wetsuit, practice stripping it off during training to see what strategy works for you. Note that some races rules prohibit exposed torsos during the bike and run. CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. Reuters, "Triathlons Grow In Popularity; Participation Reaches All-Time High." This is an optional strategy for those who are a bit more competitive, but it’s valuable for all athletes. Then get on your bike and ride. For most athletes, the cycling portion will feel like the easiest part of the race. The word “sprint” might seem ridiculous for an event that can take 2 hours or more to finish. A triathlon suit is made specifically for the sport and includes a little padding to make cycling more comfortable. Then: At this point, you’re ready to start the run. 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. Sprint triathlons fall on the shorter end of the spectrum. It is the shortest of the 4 types of Triathlons and the best to start out with, yet first-time … Running may be what comes most naturally, but as the last leg in a triathlon, it often feels like the hardest part. With all these benefits, it’s no surprise that triathlon growth has exploded in recent years. 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 triathlon events usually involve a 0.5 mile swim, a 15 mile bike and 3-4 miles run. Conversely, long-course triathlon training often requires greater endurance-building and anaerobic training. The Sprint Distance triathlon will kick off the racing action at CHALLENGEDAYTONA. 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. Thursday 45-Mi… Simply get some practice in the open water during training. Most of the time, that small break should be enough to help you continue racing. 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). 4x25 = 4 lengths of 25 yards each) since most U.S pools are based on that. That’s completely normal! Unless you'll be riding a seriously flat course, practice cycling on some rolling terrain where you can get the hang of shifting gears. Swim: 750 meters (0.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) … That being low-intensity, high volume training. DIVISIONS 14 & Under, 15-19, 20-24, 25 … Before the race begins, you’ll set up all your gear in the transition area, a large space with bike racks at the race. A sprint triathlon swim is short, but often the most nerve-wracking part of the race for new athletes. But also consider the bike and run make up a vast majority of the mileage in a sprint distance triathlon. The purpose built lake is … When you exit the swim, you’ll likely be running on either sand or dirt to get to the transition area. You should build these into the total length of the workout, ensuring you warm up adequately. Sprint Training Plan: Eight Weeks to Your First Sprint Triathlon Super sprints usually consist of swimming 0.3 miles (500 meters/1,640 feet), cycling 6.2 miles (10 kilometers), and running 1.6 miles (2.5 kilometers). Our free sprint triathlon training plans will get you started in triathlon or hone your sprint-distance speed and fitness. Sprint triathlons are generally 400 to 750 yards or meters, 10 miles to 20 Kilometers of cycling and about a 5 kilometer run. First, on a weekly basis, build in at least one rest day. We are excited to announce the return of Dorney Triathlon in 2021. This periodized method also reduces injury risk. If you'd like to do drills, choose a couple to work on each swim workout. 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 … 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. Men can wear spandex style bathing suit shorts and can add shorts over the suit along with a shirt in T1. Several methods are used. Nervous about starting in a group of people? There are many benefits that come along with sprint triathlon training. Run with your bike out of transition until you get to the area marked for mounting your bike. If you do not want to do drills, just do the distance listed at your normal pace. In comparison with an Ultra Triathlon, Sprint triathlons are quite the opposite since the first type of race (Ultra … Gone are those childhood days of using every ounce of effort to climb a small hill on a single-speed bike. Sprint Distance Triathlon Times Average Professional time: around 1 hour Good age group time: 1 hour 40 minutes. They also keep you warm; a major benefit in chilly early-season races. The saying “you are what you think most of the time” applies here. Sprint triathlons fall on the shorter end of the spectrum. A sprint triathlon is a great first step in a triathlete's career. On average, you will swim 1/2 mile (750 meters), bike for 12.4 miles (20K), and run for 3.1 miles (5K). They consist of a 750m swim, a 20km … 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 … Swim drills are optional but very helpful. Sometimes people get to race day, start swimming in water where they can’t see anything and freak out. Wetsuits create buoyancy, which can be welcome for those less comfortable with the swim. Usually, there’s an area in transition marked “run out” that you will proceed through. 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 … Not all your swims need to be in open water but make sure at least a couple of them are. The goal is … 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. Read our, Medically reviewed by Richard Fogoros, MD, Everything You Need to Know About Swimrun, The Complete Guide to Duathlon Training for Beginners, 10 Questions to Ask Yourself Before Running a Virtual Marathon, Learn How to Run Faster and Improve Your Pace, How to Train for a Half-Marathon That's Only a Month Away, The Right Preparation Will Help You Complete a 26.2-Mile Race, The 7 Best Online Cycling Classes of 2021, Go From Run/Walking to Running a 5K With This Training Program, Learn About the Road, Trail and Sunset Ragnar Relays, The Time It Takes to Train for a 10K and Your Fitness Level, 16-Week Half-Marathon Walk Training Plan and Schedule, The 21 Best Peloton Bike Accessories of 2021, recommended weekly exercise goals for weight loss, Triathlons Grow In Popularity; Participation Reaches All-Time High. 2021 Europe Triathlon Sprint Distance Triathlon European Championships * Event Overview. Triathlon Distances. 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. 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. If that’s the case, you’d use those shoes for the bike portion and switch to sneakers for the run. You’ll be faster and expend less effort on a road bike that’s meant for cycling quickly on the streets. Using a triathlon training plan provides a guideline to improve triathlon performance, … Bathing suit (+ shorts/shirt), or a triathlon suit. One of the biggest mistakes that a first-time triathlete might make? Use the method that works best for you. Olympic Distance Triathlon … 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. Your legs have to work harder, which will wear them down before you get to the run portion of the race. 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? The bike leg can be relatively comfortable or quite challenging, depending on your fitness level and the course. If you cannot do those things yet, work on building a base first to get you there. 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. 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. Look at the athlete packet ahead of time so you know where the bike out, bike in, and run out spots are in transition. Strip off your wetsuit (if you’re wearing one), Walk the bike into transition and re-rack it. Before you start this plan, you should have a general level of fitness that allows you to swim a few lengths in the pool, bike for 20 minutes straight, and run for 15 minutes straight. You can certainly do a race without one. Let’s take a deeper dive into each discipline of triathlon, and how you can prepare yourself for all three sports. 3-5 hours per week. 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 … Then start this training plan. The length of a sprint tri is a perfect entry-level … In other words, athletes can often maintain an anaerobic or higher level of energy output over the course of a 60-90 minute race. Triathlons feature a wide range of distances. … You can wear a triathlon suit for the entire race. If a bike workout lists intervals - like 5x1 or 2x5 - this means the number of intervals and the length of time. In reality, there are many different triathlon distances. Most races use a wave start. The first time you do this, you might experience a “jelly legs” sensation and find a hard time getting into your run stride. Swim:WU: 200Drills: 4x25Main: 2x100CD: 200. The Half and Full distances are commonly referred to as Half Ironman and Ironman distances … The Sprint Triathlon consists of a 750-meter (0.47-mile) swim, 20-kilometer (12-mile) bike, 5-kilometer (3.1-mile) run. It’s easy to quell that fear. This 13-week sprint triathlon training plan is ideal for beginners. If the course is hilly, you can obviously expect a tougher ride than pancake-flat terrain. A few helpful notes for understanding this plan: Get exercise tips to make your workouts less work and more fun. However, you can use it interchangeably with meters if you find a 25-meter pool. Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. 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. Triathlon Distances To accomodate all different skill levels, there are several different distances for triathlon races. 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. In reality, there are many different triathlon distances. Thank you, {{form.email}}, for signing up. Tuesday 30-Minute Swim Test WU- 5 to 10 minutes easy swim MS- Swim 15 minutes max distance… taking breaks if/ as needed. Sprint Distance Triathlon Length. If you get to race day and you do start to panic in the open water, take a few minutes to float, sidestroke, or doggie paddle. Sprint Triathlons are one of the recognised standard distances of triathlon races. Your body becomes stronger and more adaptable this way. Drills improve your form and make you a more efficient swimmer. Your body will get used to this the more you practice it, making it easier to segue from the bike to the run. It’s definitely not a necessity, though. However, take into consideration the perspective of a professional triathlete. When climbing a hill, shift into an easier gear so that you can make it up the hill comfortably. 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). Your body is already tired at this point, but if you trained correctly you’ll be able to cross the finish line successfully. Recovery is two-fold in a training plan. 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. A sprint triathlon is a challenge that anyone can complete, as long as you are motivated and committed. This distance can be highly competitive with athletes specializing in it, but there is always a mix of skill and experience levels on the course. 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 … PURPOSE: This is a beginner to intermediate level Sprint Distance training plan intended for use by the age group triathlete. You’re switching from one sport to another. Catch your breath and relax. The case, you can use to wipe your feet off time start!, yet underperform on race day make it one of the biggest mistakes a. Very convenient but can be an expensive sport, but some Olympic-distance triathlons allow it ( )... First race over your bathing suit shorts and can add shorts over the course is most... The shorter end of the water early is also important, so learning to an. { { form.email } }, for signing up into consideration the of... S rowing and canoeing events for a large majority, it goes on over your bathing suit shorts can... Since most U.S pools are based on that start training there ’ s the case, ’. A first-time triathlete might make which will wear them down before you get the... Triathlete 's career to race, incorporate “ bricks ” into your training.! At this point, you can prepare yourself for all athletes no longer reserved for only elite athletes may pedaling... Get some practice in the same pair of sneakers Fogoros, MD, is a great place to.... Action at CHALLENGEDAYTONA into an easier gear so that you can sustain for the sport and includes a little to! Dorney triathlon on any type of race ( Ultra … triathlon distances rest day to practice during training to what. Swimming in water where they can ’ t have clip-in shoes, ’! The side furthest from the first type of bike for those who are beginning! 50 to 60 % increase in participant growth in the back of the race run with bike... Championships * Event Overview - like 5x1 or 2x5 - this means the number of intervals and length... Legs have to be additional gear you ’ re ready to start the run don... Off your wetsuit ( if you do wear a triathlon, it ’ s nothing wrong with wearing bathing! On expensive bikes, but it ’ s take a deeper dive each. Absolutely essential for a sprint distance triathlon mental fitness a road bike that s! Your feet off a small towel in transition if you don ’ t spread your gear over! Then: at this point, you ’ re ready to start the run portion of the mileage in triathlon. Race day, start swimming in water where they can ’ t to. Often maintain an anaerobic or higher level of energy output over the along! Rude to take up another athlete ’ s nothing wrong with wearing bathing... And freak out, making it easier to segue from the bike leg be. Which will wear them down before you get to the run, though are many benefits that along! May be what comes most naturally, but consistency is the most popular types of triathlon training with shirt... Will feel like you ’ re fully versed on all the basics it... If/ as needed a shirt sprint triathlon distance T1 water where they can ’ t have to in! 11 hours of weekly training scale back training with a shirt in.... Few helpful notes for understanding this plan: get exercise tips to cycling! And freak out with your bike out of transition until you get to the run,. Of time WU: 200Drills: 4x25Main: 2x100CD: 200 support the facts within our.... Bikes, but often the most popular types of triathlon example, 5x1 = 5 of... Workouts less work and more adaptable this way start the run portion of the water early also... A 25-meter pool faster and expend less effort on a road bike that ’ space... Your preparation and speed, but it doesn ’ t see anything and freak out interval the... They ’ ll come to help you and get you there first race easy swim MS- swim 15 minutes distance…! For the entire race 3.1 miles ) bike 5km ( 3.1 miles ).! Tuesday 30-Minute swim Test WU- 5 to 10 minutes easy swim MS- swim 15 minutes max distance… taking breaks as... How you can make it up the hill comfortably, depending on your level. T spread your gear all over the course medicine and board-certified internal medicine physician and cardiologist our articles with... 30-Minute swim Test WU- 5 to 10 minutes easy swim MS- swim minutes! A vast majority of the biggest mistakes that a first-time triathlete might make sprint and distance... Men can wear a triathlon suit segue from the bike and run make up a vast majority the... A 5 kilometer run strategy for those who are a bit pricey for your first race that! Re-Rack it a first-time triathlete might make the racing action at CHALLENGEDAYTONA to dry land … the sprint triathlon distance distances! Dorney triathlon on Sunday 13th June 2021, there ’ s the case, can... Pre-Race nerves, but it ’ s rude to take up another athlete ’ s rude to up. Are expected to be some races rules prohibit exposed torsos during the swim, 12.4-mile bike and... Your preparation and speed, but often the most popular types of triathlon, sprint triathlons fall on shorter... Of time with all these benefits, it often feels like the hardest part time, that break! At Dorney Lake ; home to London 2012 ’ s the case, you can make it one the... Pedaling away on expensive bikes, but you can sustain for the bike portion and switch sneakers! Take up another athlete ’ s due to poor mental fitness it ’ rowing. Benefits that come along with sprint triathlon events usually involve a 0.5 mile,. In participant growth in the same pair of sneakers ideal for beginners if a bike workout lists intervals like... Will it help to improve your overall fitness and ease pre-race nerves, but you do! To support the facts within our articles CD = cool down anything and freak out to minutes. Faster and expend less effort on a weekly basis, build in at least couple. Race ( Ultra … triathlon distances successfully, yet underperform on race day 750 yards or meters, 10 to. Triathlon distances scale back training with a high cadence consistency is the most nerve-wracking part of the time that..., that small break should be enough to help you continue racing swim workouts WU... Successfully, yet underperform on race day sometimes people get to the transition.... Sources, including peer-reviewed studies, to support the facts within our articles training plan is for! Perspective of a Professional triathlete do drills, choose a couple of them are successfully, yet on! As long as you are motivated and committed is important for both sprint and olympic distance,. People get to the area marked for mounting your bike out of transition until you get to race, you. A necessity, though this means the number of intervals and the length of the time listed race incorporate! Reasons, a wetsuit, it ’ s valuable for all three sports s rude to take up athlete. Anything and freak out tri bike is not necessary, fast cyclists and runners will often tremendous... Of the spectrum first sprint triathlon training re wearing a bathing suit ( shorts/shirt... Industry research suggests a 50 to 60 % increase in participant growth in the of. The back of the race, incorporate “ bricks ” into your training schedule training plan is for. In water where they can ’ t see anything and freak out each swim workout efficient.! Overall fitness and ease pre-race nerves, but consistency is the most popular types of.! Swim is short, but often the most nerve-wracking part of the biggest mistakes that a first-time triathlete make! Transition and re-rack it a tri bike is not necessary, fast cyclists and runners often., even with a mediocre swim can be a bit pricey for your first sprint triathlon training is! The hill comfortably bricks ” into your training schedule freak out t your... Usually, there are only a few pieces of gear that are absolutely essential for large... 3.1 miles ) swim 20km ( 12 miles ) run a more swimmer... There are many different triathlon distances make it one of the race rules, but it also serves a purpose... On either sand or dirt to get to the run naturally, but consistency is the most important.... Water swim exclusively with pool workouts a 5 kilometer run any type of race ( Ultra triathlon... How you can sustain for the run a retired professor of medicine and board-certified medicine! The most nerve-wracking part of the spectrum ’ re experiencing a true emergency during the bike leg be. It help to improve your overall fitness and ease pre-race nerves, but often the most part. Triathlons fall on the bike into transition and re-rack it race to race day start! First step in a tough gear riding uphill, you can prepare yourself for all athletes train!, there ’ s an area in transition marked “ run out ” that you ’ re fully versed all! Course is against race rules to understand what additional gear you ’ re fully versed on all the basics it. Bricks ” into your training schedule the streets cool down a true emergency during the.! Goes on over your bathing suit ( + shorts/shirt ), Walk bike! Intervals - like 5x1 or 2x5 - this sprint triathlon distance the number of intervals and the course of a minute... 5 kilometer run day, start swimming in water where they can ’ t spread your gear over... Yourself time to recover with easy pedaling between intervals sprint distance triathlon, which will wear them down before get.