Improving Sprint Tri Time

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2016-09-14 7:13 PM


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Subject: Improving Sprint Tri Time
Hi,

I'm new to this forum. I completed an Olympic Tri this past Saturday in San Diego, and have a Sprint coming up on October 2nd. (So not too much time to work on speeding up my time.)

I'd like to get under 1:30 for the Sprint Tri and was wondering if anyone on here has any suggestions on how to make the most of the week or 2 I have before the race? I was thinking of doing more speed workouts, stairs, intervals, and high intensity type stuff.

My Olympic Tri time was 3:10:56

Swim = 30:29
T1= 3:02
Bike= 1:33:29
T2= 1:49
Run= 1:02:05

The fastest I've completed a Sprint Tri is 1:35:26

Swim= 17:23
T1= 3:13
Bike= 48:49
T2= 1:16
Run= 24:47

I'm thinking of trying to get my swim time down to 15:30 and my T1 down to 1:30ish if possible.

Still a little short though.

Any suggestions would be greatly appreciated!!

2016-09-18 10:56 AM
in reply to: TheMrMikeB

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Subject: RE: Improving Sprint Tri Time

Hi, welcome.

The high intensity training you are suggesting will certainly help to bring down your time.  However, in the time frame you have you are unlikely to see much, if any benefit as it takes longer than this for your body to adapt to new training stimulus.  If you have two weeks then I would train hard for a week but then reduce volume so you are not overly tired for the race.

Once the race is over you can then start to think about how to put together a long term plan to build speed.

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