A good sprint triathlon training program includes aerobic and anaerobic exercise, rest, and recovery time. It should be unique to each individual and include disciplines required for the race. Adequate rest and recovery time is crucial, and brick workouts are recommended.
The best triathlon training program is primarily determined by an individual’s schedule. Fortunately for the beginning triathlete, sprint triathlon training programs don’t require the hours of intensive training needed for an Olympic or Ironman triathlon. A solid sprint triathlon training program will include aerobic exercise, some anaerobic exercise, adequate rest, and stretching and recovery time. The best sprint triathlon training program will also be unique to each individual, as many factors such as age, gender, and current fitness level come into play.
In searching for a sprint triathlon training program that is best suited for the athlete, it is important to understand the disciplines that are required. The typical sprint triathlon consists of a swim around 550 yards (500 m), a 10-mile (16 km) bike run, and a three-mile (5 km) run, although triathlons differ slightly depending on course location. Generally, a good sprint triathlon training program includes a minimum of eight hours per week of aerobic training that should be factored into the athlete’s daily schedule. Since competition involves swimming, cycling, and running, each of these disciplines should also be part of a good training program.
A very important factor in a good sprint triathlon training program is allowing adequate time for proper rest and recovery. The importance of recovery cannot be stressed enough. The body needs to regularly repair itself after the vigorous exertion often experienced in triathlon training. An indicator of a good sprint schedule is at least one recovery day per week. This recovery day should be present after the most difficult workouts within the weekly training schedule. Most importantly, it is up to the athlete to monitor their health during strenuous training cycles and let the body rest if it hurts.
Brick workouts are another indicator of a good sprint triathlon training program. A brick is any workout followed consecutively by another, such as a run immediately after a bike ride. Brick workouts train the body and muscles to make a successful transition from low impact aerobics to high wear aerobics. This training of the muscles allows an athlete to feel less worn out and sore after a previous event.
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