Sprint Triathlon Specifics
Sprint triathlon (750 m swim + 20 km bike + 5 km run) is the most popular triathlon distance for beginners. Average finish time — 1:15–1:45 hrs. It is a great introduction to the triathlon world — enough of a challenge, but it does not require a year of preparation like Ironman.
🏊 Swim (750 m)
~12–20 min. Usually in open water. It is essential to practice in open water before the race — sighting, waves, contact with other participants.
🚴 Bike (20 km)
~35–50 min. The longest part of the distance by time. This is where most of the calories are consumed.
🏃 Run (5 km)
~20–30 min. The hardest part — your legs are "wooden" after the bike. Brick workouts (bike → run) are essential.
🔄 Transitions (T1, T2)
T1 (swim→bike): 1–3 min. T2 (bike→run): 1–2 min. Fast transitions — free time gain.
📅 8-Week Training Plan
| Week | Swimming | Bike | Running | Brick | Total hrs. |
|---|---|---|---|---|---|
| 1 | 2x 800 m | 2x 15 km | 2x 3 km | - | ~3.5 |
| 3 | 2x 1000 m | 2x 20 km | 2x 4 km | 1x short | ~4.5 |
| 5 | 2x 1200 m | 2x 25 km | 2x 5 km | 1x full | ~5.5 |
| 7 | 2x 1000 m | 2x 20 km | 2x 4 km | 1x easy | ~4.0 |
| 8 | 1x 500 m | 1x 10 km | 1x 2 km | - | ~1.5 |
🍽️ Competition-Day Nutrition
- Before the start (2–3 hrs): Oatmeal + banana + toast with honey. ~500 kcal.
- Before the swim (30 min.): Energy gel (25 g carbohydrates) with 200 ml water.
- On the bike: 1 bottle of carbohydrate drink (60 g/750 ml). Sip every 10–15 min. If needed — half a bar.
- During the run: Water at aid stations. In the sprint distance, food is usually no longer needed, unless you are on the course >90 min.
- After the finish: Protein shake (25–35 g) + banana. A complete meal within 1–2 hours.
💊 Supplements for Triathletes
| Supplement | Benefit | Dose |
|---|---|---|
| Carbohydrate Drinks | Energy on the bike | 60 g/hr |
| Electrolytes | Hydration in all phases | As needed |
| Whey protein | Recovery after workouts | 25–35 g |
| Omega-3 | Inflammation Reduction | 2–3 g/d |
| Caffeine | Energy during the run leg | 3–6 mg/kg |