Hey i have been doing tris for a few months now and did my first sprint recently (clocked about 1:15) which is ok considering it was my first one. I am really aiming to get around the one hour mark though. What is the best way to increase my speed in all three disciplines. I am currently doing interval training for running. However i do not really know the best way to increase my cycling and swimming speed? Does anyone have any example sessions that i could do. I generally ride for a couple of hours each ride and swim around 3km. What are some common mistakes made by triathletes who want to increase their speed?
The best way to get faster in a discipline is to do that discipline. If you’re weak on the bike, throw in another ride or two per week. Make one of them hilly. If you’re weak on the swim, toss in a couple more sessions. Swim endurance makes a huge difference. Some people even go so far as to look up a local rec center and take a swim class to help with form. It may be a little early to only be doing intervals on the run. Maybe do that once a week, plus 1-2 x 30-40 minute runs per week?
You need to do high-intensity work on the bike too. Since you’re focusing on sprint races, most of your bike sessions should be short (around 1 hour), with high quality work in it. A nice, hard 4x4’ with a 15’ warmup and a short cool-down is a 40’ session that will yield higher benefits than a 2 hour, constant effort ride. Just keep one or two longer rides, and add some intensity in them too.
I would go about finding your functional threshold in all three sports and do a lot of training near those speeds.
jaretj
Some people even go so far as to look up a local rec center and take a swim class to help with form.
I think fast run training is more valuable than slow distance training just for the sake of running distance. So I think that your interval training is very good and I think that you should do the same for the bike. Try to increase the amount of time you spend in The Uncomfortable Zone.
But regarding the above quote, are you saying that people will check out a local pool in the race location to get faster or that they get swimming lessons?
For swimming, the best way to get faster is to do at least 2500 yards per workout about 3-4 times per week. As others have posted, you need to do sets that are long and boring…doing 10x 100’s on 1:30 keeping your times under 1:00 is an example of the kind of work you want to do to maintain a good pace (adjust times to your level.) Add in some longer stuff like 500’s and you’ve got yourself a workout! I personally like to do 125’s or 250’s for time. Swimming form needs to be pretty good but in an actual tri there is so much commotion that it’s virtually impossible for people to maintain the same proper form as they do in the pool.
It always helps to workout with others who are faster.
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Tell us more about your 1:15 sprint race.
What were the exact distances of each discipline and what were your splits, including transitions?
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