What are the Best Tips for Sprint Triathlon Training?

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  • Written By: Dan Cavallari
  • Edited By: Bronwyn Harris
  • Last Modified Date: 20 January 2020
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Most people who participate in a sprint triathlon are newcomers to triathlons in general, so the shorter, less intense sprint triathlons are a great way to gauge one's fitness level in preparation for a full triathlon. Sprint triathlon training will require the new triathlete to stick to a regular training schedule designed for the elements of a sprint triathlon, which usually includes a 750 meter swim, a 20 kilometer bike, and a 5 kilometer run. Since the distances are shorter than those of a full triathlon, sprint triathlon training will be different than training regimens for full triathlons. One can start sprint triathlon training by analyzing his or her diet and training schedule.

Eating the right foods can help enhance energy output and reduce fat content, which takes longer to turn into usable energy than carbohydrates. Avoid eating too much sugar, fatty foods, and anything else that takes a long time to digest. Lean meats such as poultry are best because they are lower in fat and high in protein. Wheat should be a regular part of one's diet during sprint triathlon training; if the triathlete is allergic to wheat, he or she will have to find an alternative that offers the same nutritional benefits. A triathlete will need more caloric intake than a non-athlete, so one should be prepared to eat more during triathlon training.


Each leg of a sprint triathlon will require different muscles to be in top shape. Isolate the three sports — swimming, running, and biking — and analyze the muscle groups that need to be strengthened for each. It is important to swim as often as possible to get the body used to the motion, especially if the new triathlete does not have a significant amount of swimming experience. Running can be strenuous on the lower body's joints as well as the feet, so be sure to visit a professional trainer who can ensure the triathlete's running gait will not cause injury or discomfort. Choose a pair of running shoes that will provide comfort and stability during the run.

The biking leg will rely on cardiovascular fitness, and depending on what type of bike the triathlete rides during sprint triathlon training as well as the actual triathlon, certain pieces of equipment will be necessary to make this leg of the race easier. If the triathlete is going to ride this leg of the race on an older bike or a bike not designed for triathlon racing, he or she should be sure to train on this bicycle as well to get used to the riding position, speed, and other idiosyncrasies of the bike.



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