First Sprint Tri suggestions

Since most sprint tri swims are between 500 to 800m, the swim lessons sound like a good idea for you. Later, if you can join a swim practice group as you get better, that will help.

Your running could improve by looking for a running group that does intervals on the track. That will help your speed. Right now, sounds like you are doing the same run all week, if you can change one of those to a track workout, and drop one run, I think that would be better.

I'd add at least 2 bike rides a week, at good intensity. doesn't have to be far, but good effort.

Having just completed my first, here's a few thoughts. I would start tri training now, and ramp it up over the next few months.

Biking and running improve on repetition. I would bike twice a week, and run 4+ times a week. You don't have to bike much more than the sprint distance, but just try to improve your time over "x" miles each time. With regards to running, to gain speed once a week you should do intervals. I started doing 1/4 mile sprints with 1/4 mile cool downs, and did this for 3-4 miles. Get one longer run in a week, maybe 5 miles. And do one tempo run a week running a couple of miles close to race pace sandwiched with warm-up and cool-down speed.

When you get a couple of months out from the race, start doing 1-2 bricks a week. Do a 7-10 mile bike and get home and immediately go out for a 2-3 mile run. Maybe you can do a swim/bike combo.

One thing I learned in my first tri is that pool swimming was not very good preparation for my first open water swim. I struggled mightily in the swim portion because I did no OWS training.

I'm no running (or swimming.....or biking) expert.....but, everything I've ever been told says no speed work until you've built a solid base.

Is that incorrect?

My best advice is to work on swim form rather than swim speed. I signed up for masters swimming when I first started. Regular workouts made me faster but I had to eventually relearn to break my bad habits.

However you dial your plan in, 1st make sure that you have a plan that you track and stick to, and 2nd, be consistent.

Swimming - Lessons are a great idea. Try to get into a masters group if there's one in your area. Hit the pool at least 3x per week.

Running - 5 days a week is great. Run often, keep your pace easy as you build base.

Biking - Why not get a little more serious about biking. Go at least 3x per week. Make sure that 2 of the workouts are focused on intervals and some hard work.

If you implement what I have above, that's 11 workouts a week. If that doesn't work, adjust some things around...maybe run 4 days a week. Or if you really want to pound one area, you might go 4-5 workouts on one discipline and 2x on the other two or something like that.

I would suggest work on all 3 (swim, bike, run) pretty consistently right now, as you'll improve in all of them through the fall/winter. I wouldn't be "loosey goosey" about any of the three. That doesn't mean crazy volume, but rather deliberate, planned, focused, and consistent weeks.

Do you work in strength training? If so, how and what do you do?

Yes. For me it's 3x per week after my shorter runs, so that I'm not having to add in another block of workout time. I always do core work, and then usually a circuit covering muscle groups I want to hit.

This is not always what I do, but here is a great list of exercises to put into a workout/circuit:

http://www.active.com/triathlon/articles/mark-allen-s-12-best-stren...

I don't always do strength training during "tri season," but I will do it every week now until my next tri in the spring. There are differing opinions on strength training, so check out what others have said. Just remember, strength training is to support triathlon. Make sure what you are doing has a purpose to your muscles you use for triathlon. You're going to run, swim, and bike better by running swimming and biking more. So, work it in as you can without sacrificing other workouts. For example: You can do sit ups/crunches, pushups, planks, etc. at home for a few minutes each day at various times.

Edited by d.wilk 2015-08-25 1:12 PM

That Mark Allen plan is legit! I am def going to work that in.

THANKS!

I just completed my first Sprint Tri last month. It surprised me in a couple ways. First, the swim was "supposed" to be my weakest link. I had planned on doing 10 minutes if I could. I ended up at 8:41. My run was "supposed" to be my strongest. My plan was to stay at 8:45 pace. I absolutely bonked out on the run. Ended up with a pace of 10:08. I biked within my goal range.
The reason I am responding is your comment on the bike. If your goal is to just finish, that is great. I am no expert here, but if you want a decent time in the run, work on the bike. The bike will ruin your run if you don't practice it too. My bike pace was 18.8 over 15.7 miles of rolling hills. I felt I was saving some in reserve, but not as much as I thought. I know it's already been said, but running off the bike is huge. Practice Practice Practice. The cramps you will feel initially are not so much fun, but you can train into avoiding them for the most part. Like I said, I'm just a rookie for sure, but I know that coming out of T2 after the swim and bike, if you are not well practiced in those, the 5K will not be the most pleasant experience. This is not totally my own opinion, as after the race I asked a veteran Tri guy why he thought my run was so far off pace and so miserable physically, and he said "work more on the bike." Hope this helps.