Vary Your Training Schedule For A Sprint Triathlon
There are a few things that are vital to understand when you are preparing for a sprint triathlon (or any endurance event). These are interrelated and can apply to any workout routine: intensity, volume, frequency, and rest. Frequency is the number of times you train within a given time period (i.e. one week). When deciding how often to train, you need to consider several things before setting out: What kind of shape are you in now? What part of your season are you in (early, mid, or late)? What are you wanting to accomplish? And finally, how much rest you will need. It’s crucial to take your rest to allow for recovery! This will determine how often you can train. You need a good balance between these four aspects in order to put together a successful training schedule for a sprint triathlon.
As you move up the intensity in your workouts, you will need to move down the frequency, as your body will need more rest in order to properly recover. To train more often, you can alternate between easier and harder workout days, and varying your workouts throughout the week. Also, it’s important to consider your occupation when determining your training schedule. Do you have a physically demanding job? Or are you sitting at a desk most days? Either can benefit or hinder your workouts, but you will have to know this going in to your training.
For endurance sports like triathlon, volume is determined by distance. Two things will affect your body here: physiological stress and total amount of energy you will need to complete this distance. Pay special attention to both of these, as it can be all too easy in this sport to overtrain and end up exhausted! When you are going to be doing longer workouts, make sure to factor in adequate rest to be sure you are fully recovered before your next workout.
When planning your training schedule, incorporate each category of workout: frequency, volume, intensity, and rest. Avoid doing consecutive long workouts or even high intensity workouts. Get plenty of rest to allow for maximum recovery, this way your body has time to heal and become a more efficient (and even faster) athlete.
Listen to your body. I know, you’ve probably heard this before, but it’s definitely something to keep in mine. If you’re not feeling ready or up for a workout on your schedule- skip it! Or, you can do a light, easy workout instead. By trying to push through and do a workout that you’re not prepared for, you will actually be doing yourself damage- and may even get injured.
Mix things up in your workouts. Pay attention to what your body needs. Take a break when you need one, and most importantly, keep in mind the fun factor- workout sessions should be fun as well as a challenge.
Enjoy your training!