A lot of people hear the word “triathlon” and instantly think of an Ironman. And while yes, an Ironman is a triathlon, it’s far from the only distance out there! Enter, the sprint triathlon!
The sprint triathlon – a short, approachable, totally doable entry point into the world of multisport. It’s honestly the perfect triathlon format for anyone wondering “can I really do this?!” It was my personal entry into triathlons and opened up the world of endurance sports for me. It’s also a personal favorite distance as it doesn’t give you much time to think – only have time to race!
If you’ve ever thought – I kind of maybe want to do one, but I don’t know what is a sprint, or what a triathlon consists of? This post is for you! In the next few paragraphs, I’ll guide you through an overview of a triathlon, a sprint triathlon specifically, and then why I think you should go for it!
Let’s Start With The Basics. What Is A Triathlon?
At its core, a triathlon is a race that combines three sports – swimming, biking, and running. They are all done in that order, back to back, with no breaks in between.
- One of the questions I get all the time is: “Do you have to do all three in one go?” – and the answer is yes. All three sports are in one race, back to back, from the moment you start your swim until you cross the finish line
- This doesn’t mean you can’t walk – you can absolutely walk, or ride slowly! This means once you start, the timer doesn’t stop until you cross that finish line.
There are different distances in triathlon, from sprints to full-distance Ironmans, but the sprint triathlon is the most accessible and beginner-friendly format! Think of it as the perfect intro to the sport. It’s like a fun-sized candy bar that will likely have you hooked wanting more!
Now, what is a sprint triathlon?
A sprint triathlon typically looks like this:
- Swim – 750 meters (about a half mile)
- Some sprint triathlons have shorter swims. One of my favorite sprint triathlons – The Dam09 Triathlon – for example has a 400m swim.
- Bike – about 20 kilometers (roughly 12.5 miles)
- Just like the swim above, some sprints have shorter rides. My favorite sprint triathlon ride is a bit over 9 miles.
- Run – 5 kilometers (3.1 miles)
- Again, some sprints have shorter runs too.
In a nutshell, it’s short, sweet, and totally doable with training even if you’re starting from scratch.
Sprint Triathlon – A Swim, Bike, Run, And A Fourth Surprise Sport!
Swim:
- Depending on the race itself, you’ll either swim in a pool or in open water (open water can be a lake, a bay, or an ocean). Either way, you really don’t need to be a fish in water! Breaststroke, side stroke, doggy paddle (I back stroked 3/4 of my first sprint swim) – do what you must. The goal is to keep moving forward and not panic.
- Pro tip: if wetsuits are allowed – try to wear one (a triathlon specific suit, not a surfing suit as there are some key differences). It’s free buoyancy and hydrodynamic gains!
Bike:
- For this part of the race, truthfully any fully operational bicycle will do. Whether you have a road bike, a hybrid, a mountain bike, or a full on time trial bike – as long it has two wheels, it rolls forward, and has brakes – you’re good to go! Some races do have specific requirements so make sure you double check the handbook prior to it to make sure you’re aligned!
- Protip: helmets are always 100% mandatory. Always put your helmet on first thing. Some races will automatically disqualify you if you forget to put it on as you start to roll out with your bike.
Run:
- The run always comes last, which truthfully means you’re running on jelly legs that just swam and biked! It will feel weird at first, but your body gets used to it and figures it out quickly. A 5k is the perfect way to end the race. For me, It’s the icing on the cake to what is multisport.
The surprise sport – Transitions!
- transitions are essentially pit stops between the three disciplines. There’s T1 and T2.
- T1: transition from swim to bike. This is where you’ll drop off your swim gear, and change into your bike gear, then grab your bike to head out to the bike course.
- T2: transition from bike to run. This is where you drop off your bike, change out of your bike gear and into your run gear, and then head out to the run course.
- Transitions do count towards your overall time. But, don’t stress! The first race will likely involve hopping on one foot while you put on socks – I still do it!
- It basically goes like this:
- SWIM –> T1 –> BIKE –> T2 –> RUN –> Finish Line!
Why Sprint Triathlons Are Perfect For First-Timers
- For one, it’s challenging, yet short enough that you can train for it even with a super busy schedule.
- Second, you really don’t need top-of-the-line fancy gear! Goggles, a bike that works (and its helmet – always), and running shoes. You’re set!
- Third – and this is a huge one – the community is welcoming. There are tons of first-timers at every sprint I’ve been at, and now that I feel a bit more “experienced”, I try to pay it forward by being as welcoming as possible to anyone that’s new. I was there too – and while daunting, the community made a huge difference.
- Fourth – you don’t have to “race” the race. You can absolutely take your time. I’ve walked the runs before, and stopped on the side of the road on my bike to catch my breath. It’s Ok!
- Lastly – but not least – crossing that first ever triathlon finish line is truly epic. It doesn’t matter if you sprint across the finish line, or walk it in (I’ve finished dead-last before, and that’s okay!) – what matters is that you showed up, gave it your all, and proved to yourself that you can do something tough! That’s a feeling like no other!
5 Things I Wish I Knew Before My First Sprint Triathlon
- It’s TOTALLY normal and okay to be nervous. Everyone is. Even experienced athletes with top of the line gear are nervous. After all, we’re there to challenge ourselves, so nervousness is part of the equation. Enjoy the race!
- Goggles will fog up – for sure, most definitely. It’s easier to just roll with it (as frustrating as it is for me personally!)
- Don’t try anything new on race day! Admittedly this was during my second sprint, but nonetheless – I ran without socks. Oh goodness, bad idea. I couldn’t walk for a week afterward due to all the blistering!
- Transitions can get hectic! Here’s two mantras I stick to during transitions:
- Plan your work, then work your plan. Pack your gear neatly, and in order that makes sense to you.
- Slow is smooth, and smooth is fast. The more I try to rush, the more I forget things, or have difficulty with transition steps. Slowing down to speed up is so true here.
- You are WAY more capable than you think. Seriously!! After this, you’ll feel unstoppable. Probably will ask – so what’s next?! Welcome to the addicting world of multiport!
You’ve Got This! A Few Final Thoughts
If doing a triathlon has been sitting on your “someday” list, maybe this is your sign to go for it and sign up for one! Sprint triathlons are approachable and a fun way to dip your toes into the multisport world. Sprints can also be incredibly challenging if you’re racing it for the top spots. Sprints – ultimately – have something to offer everyone, at every experience level!
Remember, It’s not about being the fastest. Honestly it’s just showing up, and proving to yourself that you can do hard things.
I’m always here to help. I really hope this has helped you inch closer to signing up for your first sprint triathlon!
Drop any questions in the comments below, or check out a few of my race recaps and training tips for more info.
Thank you so much, as always, for being here. I appreciate you!
Fortitudine Vincimus
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