Over a 14hr Ironman race you can make an improvement of 30mins without having to increase training significantly, but trying to improve your sprint distance PB by 8-10mins really does take a lot of effort. It\u2019s doable though, and with the sprint triathlon training plan below you\u2019ll be on the right path to reach the finish line faster.<\/p>\n
This sprint triathlon training plan is designed for those who already have some triathlon experience and are able to commit to six days training per week. You should have a decent base level of fitness and an understanding of working at differing levels of intensity.<\/p>\n
One key element is that each week has a number of \u2018double days\u2019 where there are two training sessions \u2013 these don\u2019t need to be done in succession and, in fact, it\u2019s better to recover between training sessions and be ready to execute each session as strongly as possible. Consider how best to refuel between sessions on double days with the right hydration and nutrition.<\/p>\n
After week 1, when you\u2019ll have completed a time trial in each discipline, you\u2019ll use the results to set the intensity of many of the proceeding interval sessions, so it\u2019s important to record the data and have a way of monitoring speed\/pace.<\/p>\n <\/p><\/div> <\/section> Make sure you get in some open-water swim practice \u2013 it really will be crucial to your overall performance to spend some time in your wetsuit. Focus on practising the finer details of open-water swimming such as sighting, swimming in groups and getting used to physical contact.<\/p>\n Always include a warm-up and cool-down. Warm-up = 4-5mins gradually building the intensity from moderate to vigorous and includes 2-3 bursts of hard efforts for 30secs each. Cool-down = 3-5mins easy cardio followed by stretches. For the TT pace, calculate the average pace from your time trials and use that in the relevant sessions.<\/p>\n Swim TT pace = pace per 100m; bike TT pace = kmph; run TT pace = kmph.<\/strong><\/p>\n 1. Focus on time-saving<\/strong><\/p>\n Practise the race skills that will save time, such as body position on the bike, overtaking and hill running. Use each person in front of you as an opportunity to gain places.<\/p>\n 2. Train to sprint<\/strong><\/p>\n Sprint racing is at the top end of the comfort scale so train your body to operate better at that level. You will adapt and get stronger with each tough session.<\/p>\n 3. Head outdoors<\/strong><\/p>\n Get in open water as much as you can. You also want to practise swimming in close contact with other swimmers, so it can\u2019t faze you or disrupt your swim.<\/p>\n 4. Practise fuelling<\/strong><\/p>\n Practise your nutrition plan for a sprint triathlon. You\u2019ll need to take on fuel and fluids and work out the best timing and quantities for you.<\/p>\n Download your free sprint distance triathlon training plan here<\/strong><\/a> or click the button below.<\/p>\nDermott\u2019s 4 top tips for training for a sprint triathlon<\/strong><\/h3>\n
Sprint triathlon training plan<\/strong><\/h2>\n
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