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Sprint Triathlon Training – Planning Your First Sprint Triathlon

Sprint Triathlon training plans are available in abundance online, but it can be frustrating to sort through the many free plans available. You can also buy a training plan online, but you don’t know exactly what you’re getting until you’ve already paid. This article will cover some basics on how to create your own sprint triathlon training plan.

Step 1: Choose your first triathlon

The first step is to choose a sprint triathlon you would like to participate in. A great website is Tri Find which lists triathlons of all distances for each state. (Just Google “Tri Find” for current location…I’m not affiliated with them by the way)

Step 2: Start the countdown

Once you find a sprint triathlon you like, mark it on your calendar and count down the weeks until you get to the current week. Now see how many weeks are available until your first triathlon. For best preparation, you will need 8-12 weeks to train. If you’re only 4 weeks old, you’ll be fine as long as you currently have a solid foundation in at least 1 of the 3 sports, preferably 2.

Now take your calendar and mark any unavailable dates for training. Be realistic and consider your family and work as well as your pre-existing commitments (weddings, conferences, etc.) and cross off one day per week for recovery. The day of the week you use for recovery depends on work and family life. Some people prefer a weekday day off (usually Monday) and others prefer a weekend day to spend time with family.

You should plan to train 5-6 days a week and do at least 2 workouts per sport as a bare minimum. It’s OK to double down and do two workouts a day to get an extra day off or to do more than 2 workouts per sport per week. DURING the first few weeks of your sprint triathlon training, it is best to take several hours of rest between workouts to allow your body and muscles to recover and replace used energy stores. This will give you a good quality workout for your 2nd workout of the day.

Later in training, the last 4 weeks before your race, you will start doing a brick workout once a week, which involves doing 2 workouts side by side with less than 10-15 minutes rest in between . This allows your body to get used to how it feels to do the different elements of the back-to-back sprint triathlon.

Step 3: Outline your running, cycling and swimming days

Now take your calendar and mark each available training day with one of the following letters, R, B, S for Run, Bike or Swim. If you want to keep it simple, just do one workout a day every day of the week, repeating once, leaving one day (your rest day) free. So if Monday is your day off, the rest of the week looks like this: Tuesday run, Wednesday bike, Thursday swim, Friday run, Saturday bike, Sunday swim.

You now have a skeleton of your training written on a calendar where you are more likely to follow the plan than if you kept the plan in your head.

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