sprint triathlon training

Training for a sprint triathlon takes some planning and commitment. When I face disappointment and doubt then my training plan keeps me going. I am not in the position to join a club so my training plan is my lifeline.

If you are able to join a club, then do so. Doing it with friends and getting live tips and motivation will still be the best.

follow a sprint triathlon training plan

I love the Garmin training plans because they are free and they have different levels.

Over the last three years, I have attempted to follow and complete 3 different training plans for sprint triathlons. The first two were at a beginner level and the third has been at an intermediate level.

It really does depend on your level of fitness though.

To be absolutely honest, I am not sure that I was totally ready to go onto intermediary, but I have given it a real good go.

sprint triathlon swimming training

Swimming the sprint triathlon training. In the beginning and still, now, I do not manage to do the sessions as set out.

This is what I did – in the beginning, all I did was try to make one length doing breaststroke. When I could do that, then I tried to do 2 lengths.

This was done in a 25m pool to start off with.

Now I manage to do the whole session in the time that is required. I am yet to do all the activities as set out in the Garmin training plan.

This is what a session in week 4 of 12 in the Garmin training looks like:

• Swim, a mix of kick, pull, and swim, easy effort, 100m. Repeat 3 times.
• Pull, moderate effort, 100m. Rest, for 10 seconds. Repeat 5 times.
• Swim, moderate effort, 100m. Rest, for 10 seconds. Repeat 5 times.
• Swim, a mix of free and back, easy effort, 300m.
• Work on your stroke during the pull set, then maintain the form when you introduce your kick.

This equals:

Distance of 1600m!

This is what I managed:

Distance of 1100m and I thought that was good after so many months of not swimming!

What my takeaway here is – maybe this was the wrong training plan for me. I am not at that level of training ability yet.

To be absolutely honest, I chose this to push myself, and yet I still find that difficult to do. Injuries at my age are real and I am still nervous that my energy and endurance will not sustain me!

This is what a session in week 9 of 12 in the Garmin training looks like:

• Swim, a mix of kick, pull, and swim, easy effort, 100m. Rest, for 10 seconds. Repeat 3 times.
• Swim, moderate effort, 600m. Rest, for 60 seconds.
• Swim, med-high effort, 400m. Rest, for 40 seconds.
• Swim, high effort, 200m.
• Swim, a mix of free and back, easy effort, 300m.
• Hold your technique together as you increase your speed. Remember to relax your arm during the recovery phase.

This equals:

Distance of 1800m!

This is what I managed:

Distance of 1200m!

What my takeaway here is – I am definitely trying to relax and breathe well. I know that in the water, panic is a real challenge.

I would love to swim the whole 400m in the crawl, but I do know that I can switch to breaststroke too. In some way, I do feel ready because I know that I can do the distance.

But, on the other hand, I do know that I have not spent enough time in the lake. Swimming pool training is one thing but in order to prepare well – I should have completed more sessions in the lake.

I had two goals with swimming this time around. One was to be able to dive and the other is to be able to swim the entire 400m in crawls.

I was not able to achieve this and that is disappointing but it is also the reality. I will still give it my best shot.

Next time around, I will try again to achieve these goals.

The swimming leg of a triathlon is what prevents many people from doing a triathlon. There are two, maybe more options on how to overcome this big hurdle.

The first option is to do a duathlon and there will be no swimming involved. The second option is to learn to dive!

sprint triathlon cycling training

In the beginning, cycling sprint triathlon training was done on my city bike. It is quite different to cycle for fun and then to try to achieve a distance or a time.

It got me around the block.

This is what a session in week 4 of 12 in the Garmin training looks like:

• Bike, easy effort, 85 RPM, 5 minutes.
• Bike, moderate effort, 90 RPM, 5 minutes.
• Bike, med-high effort, 95 RPM, 5 minutes.
• Bike, easy effort, 5 minutes.
• Bike, high effort, 95 RPM, 4 minutes. Bike, easy effort, 85 RPM, 4 minutes. Repeat 5 times.
• Bike, easy effort, 90 RPM, 10 minutes.
• Cool down, for 5 to 10 minutes.
• Stretch.

This equals:

Time of 60 min and I managed only 30 min. It was a slow and tentative start.

I have progressed to cycling for 60 min and my speed has improved.

Getting back to cycling was not too difficult. Where I live it is pretty hilly and I know that for the race it will be totally flat.

sprint triathlon running training

I have been running for a while. There was a break of 2 months over the last 8 months because of sickness and injury.

This is what we all face.

What to do?

Take the necessary time to heal and start again. It is frustrating but it is possible.

Keep your goal in front of you always. Adapt and reschedule and keep on going after it.

brick sessions

To cycle and then run – this is an important part of sprint triathlon training because your legs can feel like – bricks or jelly or very weird!

I haven’t found this part of the race super taxing yet because I still do the shortest distance and race.

to sum sprint triathlon training up

Am I ready to face this sprint triathlon? Yes and no, but I will give it my best because if I walk away without trying I know I will be even more disappointed.

ARE YOU READY FOR WHAT IS IN FRONT OF YOU?

Have I physically improved? Yes, definitely. I am still not where I would like to be though. I have to either readjust my gaols or work a whole lot harder.

HOW ARE YOU NEEDING TO ADJUST?

Am I mentally ready? Yes, I think that I know that this will be hard and that is what I’m expecting it to be.

HOW DO YOU MENTALLY PREPARE FOR WHAT IS IN FRONT OF YOU?

What are my obstacles? I think that I am my main big obstacle. Doubts are real and I am constantly working on that! When I have been sick or injured, I do feel frustrated but I try to pick it all up again. This may be temporary and I try to deal with it as best as I can.

I have friends who are dealing with far bigger health issues at the moment. They are often in my thoughts when I am struggling through a workout session.

GO FOR IT FRIENDS.

YOU CAN.

IT WILL BE TOUGH.

BUT IT WILL ALSO BE A HUGE AMOUNT OF FUN.