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Sprint Triathlon For Advanced – Premium

Ironman Certified Coach (20x Ironman Finisher, 8x Kona Finisher), Wendy Mader and 5x Ironman Finisher, Dave Erickson walk you through a professionally produced and guided 8-week multimedia training program.  We include instructional videos before every training week  (Approx. 5 minutes each). You’ll find sample swim, bike, and run workouts by zone plus Target Heart Rate Training Zone Guidelines,  Nutrition and Hydration Tips, Stability, Core, and Strength Exercises and Race Day Training Tips plus additional Bonus Q&A Videos.

You’re on your way to a faster Sprint triathlon with this training plan!  Triathlon can be an amazing and positive experience on so many levels, so please, remember to enjoy the process and soak in the experience.  The memories you create along the way will last a lifetime.  I remember my first triathlon like it was yesterday.   I was so grateful and fortunate that I could ask my mom a lot of the same questions that I now get from my first time triathletes.  Naturally, a lot has changed since my first race 20+ years ago. Below are some of the most commonly asked questions I get from athletes about sprint triathlons.  

Q: “Do I need to lock my bike up in Transition Area?”  

Answer from Wendy: “No. You bike is safe in the transition area. Infact, you’ll be asked to show your race number (bodymarked) or race bracelet before and after your enter transition.  It may seem annoying that volunteers are stopping you each time you enter but it’s for the greater good.”

 

Q: “What do I do if I have to go to the bathroom during the swim, bike or run?”

Answer from Wendy: “Personally, I’d wait until you get to a Porta John. Ask other competitors how they handle it.  Some people, I know it’s gross, will pee in their wetsuit, during the bike and/or during the run.  If you can’t hold it on the bike and have to go, just remember to spray yourself off with water from your water bottle.  Same goes for the run.”

 

Q: “How do I line up at the start of an open water swim wave?”

Answer from Wendy: “Most events will seed participants within their age group, often waves are 3-5 minutes apart. If you are a less experienced swimmer, start in back or off to the side. If swimming is a strength go ahead and start front and center like me. Often your first few strokes will be done with your head out of the water either due to cold temperatures of because you don’t want to get kicked by the person in front of you. Be sure to warm up before your wave.”

Here’s a short video on “How To Survive An Ironman Open Water Swim Start”:  WATCH HERE

 

Q: “How does a pool swim work?”

Answer from Wendy: “There are limited pool swim triathlons. The Fort Collins Tri is known for their snake swim.  I demo one here. I have participated in others that split the lane with 2 people, and up to 6 people with the same ability, swim time. Check the venue and discuss more with the event director.”

 

Q: “Do I have to eat or drink anything during a sprint? “

Answer from Wendy: “I recommend having a sport drink on the bike or water, about 12-16 ounces.”

 

Q: “What should I eat for Breakfast?”  

Answer from Wendy: “Best recommendation is to eat what you normally eat before training. A sprint is 1-2 hours in length so about 2-400 calories at about 2 hours before start time should be sufficient. Aim for easily digestible foods you normally eat. Toast, oatmeal, banana, and add some peanut or almond butter.”

Q: “How do I pass someone on the bike?”

Answer from Wendy: “USAT outlines the passing , drafting and most violated rules. You can download them here.”

 

Q: “What do I wear?”

Answer from Wendy:  “Keep it simple for your first one. For the swim, a “trisuit” or swimsuit, cap and goggles. When I started there was no “trisuit”. I wore a swimsuit, bike shorts, run shorts and cotton T-Shirt. TriSuits are made to swim, bike and run in for quick transitions. For the bike, helmet, shoes (cycling or running), optional socks and sunglasses, pull shorts or T-Shirt over your suit or do the entire race in your swim. For the run, running shoes and racing bib number (belt is optional). If the weather is below 50 degrees I will also put on ear warmers and gloves, maybe some arm warmers. If it is cold and you are in no hurry to go from swim to bike, consider a light weight jacket and tights.”

 

8 WEEKS OUT – Sprint FASTER Triathlon Training Plan

Training Week Preview Video

 

MONDAY Rest Day: (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY Bike Test to establish zones 1:00

WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute

5 minute all out effort, 10 minute spin

MS: 20 minute all out effort

CD: 15 minutes

Terminology:

WU: Warm Up

MS: Main Set

CD: Cool down

” seconds

‘ minutes

RPE = Rate of Perceived Effort

Tuesday Continued: Strength Training 30 Minutes.

WU: 5-10 minutes then complete

2 sets of 15-20 reps or 30-60 seconds

-Stability ball wall sits with medicine ball between your legs

-Push up knee tuck with stability ball

-Bosu ball squat press

-Stability ball Ts and Ys.

-Stability ball leg curl

-Row machine or dumbbells

-Tricep dills

– Crunches on stability ball with medicine ball

-Lower back extension

-Flutter kicks

-Crunches knee to elbow

-Bicycles

-Reverse crunch

Additional Resource Articles:

Strength / Cross Training Ideas

Quick Guide to Setting Zones

Rate of Perceived Effort Chart

WEDNESDAY Swim Test 40 Minutes

WU: 200 warm up (wu). 4 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time.

CD: 100 – Divide your 1,000 time by 10 to get your average pace.  This is your T-Pace.

VLOG: Baseline Swimming: Water Workout Wednesday with Wendy

THURSDAY Run Test 40 Minutes / 4 Miles

WU: 10 minutes plus drills and dynamic stretch

Run 3 mile (around the track is best so you can repeat the test the future)

CD: 5 minute easy walk/jog, plus static stretch

Additional Notes:

WU: Review the video links below for your run

Then do the following drills during a 10 minute warmup, 4X30″ of each

1.  Lean Forward

2. Foot placement

Thursday Continued: Strength Training 30 Minutes.

 

FRIDAY Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Brick 1:30

Bike hills to develop leg strength 60-90 minutes

WU: 10-20 minutes focus on pedaling aspects of the pedal stroke

MS: Ride 40-60 minutes over a hilly course or simulate hills on your trainer, zone 2-3

CD: 10-20 minutes

Transition Run 1 mile zone 1-2

SUNDAY Run 3 miles focus on cadence and foot strike

WU: 5 minutes plus drills and dynamic stretching

MS: Run 3 miles HR/pace zone 2-3

CD: 5 minutes allow HR to fall

SUNDAY Continued: Swim 1/2-1 mile in open water zone 1-2

 

Additional Resources / Articles / Video Links Tips to Prepare your Body to Train – Article

Running Skills and Drills – Video

“Brick” Run Tips  – Article

Strength and Injury Prevention – Website

Nutrition Tips and Guidelines – Article

Race Day Tips, Prepare for Setbacks  – Article

Swimming Skills and Drills – Article

Racing on a Budget – Article

Transition from Swim To Bike  – Article

Running Technique and Tips – Article with Videos

Cycling Drills & Skills – Article

 

7 WEEKS OUT – Sprint FASTER Triathlon Training Plan

Training Week Preview Video

 

MONDAY:   Rest Day (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY: Bike 1:00

WU: 20 minutes focus on pedaling stroke aspects RPE 3-4

MS: Ride 5X 3 minutes RPE 8-9, RI 3 minute RPE 3-4

CD: 10 minutes easy

Focus on pedaling aspects of the pedal stroke with riding fast

Tuesday Continued: Strength Training 30 Minutes

WEDNESDAY: Swim 40 minutes

Swim focus on pacing today plus strength training

WU: 8X 50 odds swim fast/ evens recovery and hand entry drills

MS: Swim or pull 10X 100 descend 1-4, 5-8 RI 20” Descend start slow and each 100 is swam fast

CD: 100 easy choice

VLOG: Mindless Swimming: Water Workout Wednesday with Wendy

THURSDAY Run 45 Minutes

Run Intervals at a track is preferred

WU: 10 minutes plus drills and dynamic stretch

MS: 4X800 (2 laps around track) @zone 3-4 pace / HR, RI 200 walk jog

CD: 5 minutes plus static stretch

Thursday Continued: Strength Training 30 Minutes

FRIDAY: Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY: Brick 1:30

Bike hills to develop leg strength 60-90 minutes

WU: 10-20 minutes focus on pedaling aspects of the pedal stroke

MS: Ride 40-60 minutes over a hilly course or simulate hills on your trainer, zone 2-3

CD: 10-20 minutes

Transition Run 2 mile, 1 mile zone 1-2, 1 mile zone 2-3

SUNDAY: Run 40 minutes

Run 4 miles focus on cadence and foot strike

WU: 5 minutes plus drills and dynamic stretching

MS: Run 3 miles over hilly course HR/pace zone 2-3

CD: 5 minutes allow HR to fall

Continued:  Open Water 25 minutes

Swim 1/2-1 mile in open water zone 1-2

 

Additional Video Links 5 BONUS Sports Medicine and Injury Prevention Video Interviews

How to Reduce Lower Back Pain

Common Sports Injuries and Prevention

How to Avoid and Fix Swimming Shoulder Injuries

Massage Therapy for Athletes

How to Treat IT Band Syndrome (ITBS)

 

6 WEEKS OUT – Sprint FASTER Triathlon Training Plan

Training Week Preview Video

 

MONDAY Rest Day (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY Bike 1:00

WU: 20 minutes focus on pedaling stroke aspects RPE 3-4 to a hill that will take at least 3 min. to climb

MS: Ride 3X 5 minutes RPE 8-9, RI descend the hill

CD: 10 minutes easy

Continued: Strength Training 30 Minutes

WEDNESDAY Swim 40 Minutes / Masters Swim or on your own

WU: 300 include drills

MS: 2x (6X 100 descend 1-6)RI :20 “

CD: 100 plus drills

VLOG: Endurance Swim: Water Workout Wednesday with Wendy

THURSDAY Run 50 Minutes / Run Intervals at a track is preferred

WU: 10 minutes plus drills and dynamic stretch

MS: 3X 1 mile (4 laps around track) @ zone 3-4 pace / HR, RI 200 walk jog

CD: 5 minutes plus static stretch

Continued: Strength Training 30 Minutes

FRIDAY Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Brick

Ride 1 hour on a flat to falling hill course, push the final 20 minutes @ zone 4 efforts

Transition Run 2 miles at goal pace effort zone 4

CD: walk or jog 1 mile easy

SUNDAY Run 5 miles focus on cadence and foot strike

WU: 5 minutes plus drills and dynamic stretching

MS: Run 4 miles over hilly course push your effort on the uphill focus on form, recovery on descent

CD: 5 minutes allow HR to fall

Continued: Open Water Swim 30 minutes

Swim 1 mile in open water zone 1-2

 

5 WEEKS OUT – Sprint FASTER Triathlon Training Plan

Training Week Preview Video

 

MONDAY Rest Day (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY Bike 1:00

Bike 60 minutes easy zone 1-2 focus on pedaling aspects higher cadence today.

WEDNESDAY Swim 30 Minutes

WU: 200 loosen up include drills

MS: 16X 50 descend 1-4, 5-8, 9-12, 13-16 RI 15”

CD: 100

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

THURSDAY Run 30 minutes easy zone 1-2 include drills and dynamic stretching
FRIDAY Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Bike 60 minutes easy zone 1-2 focus on pedaling aspects higher cadence today 90-100 rpms
SUNDAY Run 30 minutes easy zone 1-2 include drills and dynamic stretching

 

4 WEEKS OUT – Sprint FASTER Triathlon Training Plan

Training Week Preview Video

 

MONDAY Rest Day (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY Bike Test to set zones 1:00

WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute

5 minute all out effort, 10 minute spin

MS: 20 minute all out effort

CD: 15 minutes

Run 1 mile off the bike

WEDNESDAY Swim Test 40 Minutes

WU: 200 warm up (wu). 4 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time.

CD: 100 – Divide your 1,000 time by 10 to get your average pace.  This is your T-Pace.

Continued: Strength Training 30 Minutes

VLOG: Swimming Pace: Water Workout Wednesday with Wendy

THURSDAY Run test

WU: 10 minutes plus drills and dynamic stretch

Run 3 mile (around the track is best so you can repeat the test the future)

CD: 5 minute easy walk/jog, plus static stretch

FRIDAY Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Swim then bike brick

Swim open water practice water acclimation and sighting -½ mile or longer

Open Water Swim 30 Minutes

WU : 400 meters include drills

MS: 800 build second half at race pace

CD: 200 meters

Continued:  Bike 1:20

WU: 20 minutes easy spin

MS: Bike 40 minutes, first 20 minutes zone 2-3, second 20 minutes zone 4

CD: 20 minutes easy spin

SUNDAY Run 5 miles focus on cadence and foot strike

WU: 5 minutes plus drills and dynamic stretching

MS: Run 4 first half zone 1-2, second half zone 3-4

CD: 5 minutes allow HR to fall plus

 

3 WEEKS OUT – Sprint FASTER Triathlon Training Plan

Training Week Preview Video

 

MONDAY Rest Day (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY Brick 1:30

WU: 10-20 minute spin to loosen up

MS: 3 times the following

(Bike 10 minutes as 5 minutes zone 3, then 5 minute zone 4-5, then transition to an 800 meter run at zone 4-5)

CD: 5-10 minutes easy

WEDNESDAY Swim 40 Minutes

WU: 400

MS: 5X 200 FAST (zone 4), RI 30″

CD: 200 easy

VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy

THURSDAY Run 5 miles focus on cadence and foot strike

WU: 5 minutes plus drills and dynamic stretching

MS: Run 4 first half zone 2-3, second half zone 4-5

CD: 5 minutes allow HR to fall plus

FRIDAY Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Brick 1:30

WU: 20 minutes building your pace from zone 1- zone 3 the last 5 minutes

MS: Ride 3X 5k at goal race pace effort (zone 4-5), RI 3′

CD: 10 minutes

Run 3 miles build your pace each miles (zone 3-5)

SUNDAY Swim 30 Minutes / Approx. 1.5 k

Swim 750 zone 1-2

Swim 750 zone 3-4

 

2 WEEKS OUT – Sprint FASTER Triathlon Training Plan

Training Week Preview Video

 

MONDAY Rest Day (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY Brick 1:30

WU: 10-20 minute spin to loosen up

MS: 4 times the following

(Bike 5 zone 4-5, then transition to a 400 meter run zone 4-5)

CD: 5-10 minutes easy

WEDNESDAY Swim 40 Minutes

WU: 400 include drills

MS: 10X 100 odds FAST ( zone 4-5) evens relaxed / RI 10″

CD: 200 easy

VLOG: Stroke Drills: Water Workout Wednesday with Wendy

THURSDAY Run 40 Minutes

WU: 10 minute plus drills and dynamic stretching

MS: Run 8X 400s zone 5 pace effort RI 2:00

CD: 5 minute plus static stretch

FRIDAY Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Brick

WU: 10 minutes plus drills

MS: Bike 12 miles on a course that simulates your upcoming race course, push the final 5 miles at race pace, zone 4 intensity

Transition to a run 2 mile run think quick legs and control your breathing

CD: 5-10 minute walk / jog

SUNDAY Swim 30 Minutes / Approx. 1.5 k

Swim 750 zone 1-2

Swim 750 zone 3-4

 

Additional Resources / Articles / Video Links Triathlon Taper vs. Rest Week

How to Set Up Your Triathlon Transition Area

 

RACE WEEK – Sprint FASTER Triathlon Training Plan

Training Week Preview Video  

 

MONDAY Rest Day (Click on the “Training Week Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

TUESDAY Run 30 minutes

WU 10 minutes plus drills plus dynamic strength

MS: Run 4 X 200 around the track at goal race pace (zone 5) effort, RI 2:00

CD: 5 minute then static stretch

WEDNESDAY Swim ¼-1/2 mile

VLOG: Race Week Swim: Water Workout Wednesday with Wendy

THURSDAY Bike 30 Minutes

WU: 10 minutes easy

MS: 5X 1 minute zone 4-5 / 2 minute easy

CD: 5 minutes easy

FRIDAY Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Pre Race Brick

:10 swim in the race venue

:20 bike

:5 run

SUNDAY RACE DAY! Trust your training and your coach and most importantly, have FUN!

 

 

10 BONUS VIDEOS

#AskCoachWendy Interview Segments

Tips on How to Improve Your Swimming

(Watch Video Here)

How to Master Open Water Swimming

(Watch Video Here)

How to Bike More Efficiently

(Watch Video Here)

How to Fuel on the Bike & Master Aid Stations

(Watch Video Here)

How to Save Time in Transition

(Watch Video Here)

Key Components of a Triathlon Race Plan

(Watch Video Here)

Food to Avoid During Training or Racing

(Watch Video Here)

S.M.A.R.T. Training Goals

(Watch Video Here)

Off-Season Triathlon Training Ideas

(Watch Video Here)

Balance and Flexibility Exercises for Triathletes

(Watch Video Here)

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