Category Archives for "Sprint Triathlon Training"

Sprint Training Program

Creating the Best Sprint Training Program

“Need a good Sprint Training Program? Continue reading to get useful tips!”

The training plan that you employ should highlight and produce the following: strength, flexibility, power and speed. Sprinting is a very tricky mixture of aggression, relaxation, technique, and competence. Sadly, having extra mass, particularly throughout your chest and shoulders can considerably reduce your capacity to loosen up and manage what your body is doing at high speeds.

Sprint Training Program

Have a good Sprint Training Program and stick to it

The following is a list of drills you can use to build up your central nervous system and explosiveness. These exercises are very easy, and it is important to properly warm up before doing any of them.
1. Tuck jumps (2×6)
2. Rocket jumps (2×6)
3. Lunge jumps (2×6)
4. Line hops (2×8)
5. Skips for height (3×30 meters)
6. Skips for distance (3×30 meters)
7. Straight leg bounds (3×30 meters)
8. Forward weight throws (5)
9. Overhead weight throws (5)

The training process can make sense and be individualized to your particular fitness level. You must know precisely what the function of each workout is and exactly what pace range, heart rate and effort level is appropriate for you.

There are some important factors that will help you run faster. Increasing leg strength is definitely the central element in developing speed. A high anaerobic conditioning level, 40-yard dashes at 90% intensity with twenty seconds’ rest between each dash, will allow you to make repeated sprints with little drop off. For the development of strength, you will need a “workout max” or an ideal exercise level. For the greatest strength gains, you need to train between 75 and 95% of this exercise level for each exercise.

A great deal of your time in fall training is spent conditioning the body and learning drills that will help develop proper sprint mechanics. The stress is on increasing speed and training the body and mind to hold that speed. Concentrating on technique is very important during this phase, and as you become more rested, the technical side of your efforts becomes easier to achieve.

Preparation For 100-Meter Sprint Victory
The 100-meter sprinting event symbolizes both aesthetical elegance and monster strength, and is frequently looked upon as the glamour event of the Olympic Games – it is both a thing of beauty and a show of commanding muscular power. The best sprinting champions of our time have possessed a tendency to employ their many fast-twitch muscle fibers, to maximal effect, the outcome being seemingly super-human force of sinewy muscle, which contradict its athletic properties.

The Aerobics Alternative For Losing Extra Mass
Losing body fat takes work. There are no shortcuts or magic pills. However, there is High Intensity Interval Training (HIIT), which can be applied to all sorts of activities, in or out of the gym. Three or four HIIT sessions a week should create major fat-burning effects, if you pursue the program correctly. Check with your doctor before starting this program if you are not a well-conditioned athlete.

HIIT delivers great benefits to the cardiovascular system. The best way to train the vascular system is to build flexibility to its response by using short bouts of elevation followed by sudden recovery, then demanding activity again. HIIT greatly increases the intensity of muscular activity, and greatly reduces the risk of injury. More at Sprinting Training Program

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My First Triathlon

Big Question: How Long Does it Take to Complete a Sprint Triathlon?

“Doing your first triathlon? Want to know how long it takes to complete a sprint triathlon? You’ve come to the right place. Read on and find out!”

Sprint Triathlon
Learn more about Sprint Triathlon

If you are considering doing your first triathlon, you may be curious how long it takes to complete a sprint triathlon. There are a few easy ways to figure this out. First of all, most sprint triathlons are of a similar length, but the distances can vary. A typical sprint triathlon consists of 3 legs such as the following:

400m Swim (.25 miles)
20k Bike (12 miles)
5k Run (3.1 miles)

For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run. Add in 5 minutes (generous) for each transion and the total time for a beginner or first time triathlon to complete a sprint triathlon is about 1 hour and 50 minutes.

That’s probably a bit on the long side for many people, but you will have to look at your own fitness to see where you would fit in on this scale.

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 minutes. The transitions will take less than 2 minutes each so the total time would be about 1 hr 15 minutes.

Many people mistakenly assume that a sprint triathlon is a “beginners” triathlon, but nothing could be further from the truth. While a sprint triathlon is a great distance for a beginner to take part in, there is plenty of room for advanced competition in triathlons even in the sprint distance.

You can watch this video as an example of Sprint Triathlon: Sprint Triathlon

If you want to see how your potential competition will fare at a race you are thinking of doing, just go to the race website and look for the results from last year. Look up your age group and find the range of times for all the entrants and you’ll get a good idea of what you can expect to see at this years race. More at How long does it take to Complete a Sprint Triathlon?

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Sprint Triathlon Training: Plan it Well!

Sprint Triathlon Training Plan: Your Swim, Bike, Run (and Lose) Plan! Continue reading!

Shed pounds and get seriously fit with this 12-week sprint triathlon training guide. This 12-week training program will prepare you for the sprint triathlon distance, which consists of a half-mile swim, 12-mile bike, and 3.1-mile run.

sprint triathlon training

Keep a well thought sprint triathlon training plan


TUES RUN: 20 minutes easy
WED BIKE: 30 minutes easy or indoor cycling class
FRI RUN: 20 minutes easy
SAT SWIM: 10 to 16 x 25 m easy, rest 20 seconds
SUN BIKE: 30 to 40 minutes easy or indoor cycling class


TUES *RUN: 3 to 4 Two-minute intervals
WED BIKE: 50 to 60 minutes easy or indoor cycling class
THURS SWIM: 8 to 10 x 75 m easy, rest 15 seconds
FRI RUN: 35 to 40 minutes easy
SAT SWIM: 8 to 10 x 75 m easy, rest 15 seconds
BRICK: BIKE: 30 minutes steady RUN: 20 to 30 minutes easy

MON Off RUN: 6 to 8 two-minute intervals
TUES BIKE: 60 to 70 minutes easy
WED SWIM: 800 m easy
THURS RUN: 40 minutes easy
FRI SWIM: 800 m easy or 30 minutes in open water
BRICK: BIKE: 50 minutes steady RUN: 25 to 30 minutes easy

SWIM: During weeks 3 and 4, swim 8 to 10 x 50 meters, rest 15 seconds.

BIKE/RUN: Increase by five minutes each week.

SWIM: During weeks 3 and 4, swim 5 x 100 m, rest 15 seconds.

BIKE: Increase by five minutes each week.

*RUN: Begin interval training: Warm up for 15 minutes, then alternate two minutes at a faster pace with two minutes jog/walk. Cool down for 15 minutes; increase by one interval each week.

During weeks 2 and 3, do the brick on Tuesday; on Sunday, do a mini tri (15-minute swim, 45-minute bike, 20-minute run). Race week: Revert to month 1, week 1. The day before your race, rest or swim easy for 10 minutes.

You can also check out the video below for Sprint Triathlon Training- How to Swim Faster:

Your Building Bricks
Back-to-back bike-run training workouts (a.k.a. “bricks”) are essential—they’ll teach you to run on legs that feel like jelly after hopping off the bike. “The first mile always feels as if someone else’s legs have been grafted to your body,” says Cane. “It’ll feel lousy—but since triathletes prepare themselves with brick workouts, they hit their stride pretty quickly.”

Starting in the second month of training, do a bike-run brick every weekend. Figuring out that it takes about 10 minutes for you to get past the running-through-mud feeling will mentally ready you for race day—you’ll know you can push through and finish strong. More at Sprint Triathlon Training

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