Sprint Triathletes?

Triathlon Forum
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Hey everyone, I apologize in advance as it seems like most people on this site focus on long course races, but I am shaking things up and doing a season of sprint distance races! My question is: for sprint races how much of your weekly training mileage is race pace (assuming sprint race pace is 100% of FTP)? I feel it’s probably important to get some weekly FTP intervals in but I also don’t want to cook my legs :wink:

For reference, my typical unscientific DIY bike training looks like this:

M - off
T - 90 min trainer ride - 2x15 min at FTP, remainder at 60-70%
W - off
Th - 90 min trainer ride - 2x30 min sweet spot (90%), remainder at 60-70%
F - off
Sa - 4 hour hilly ride - 2x15 min at FTP, 60 min at 80%, remainder at 60-70%
Su - off

So, out of a weekly total of 7hrs ride time, one hour of that is FTP intervals (or 14%). Does that seem like too much/too little? Should I be doing intervals faster than FTP, like maybe 5x5 min at 120% or something? Again, sorry to be so clueless about this…it’s a new frontier for me! Thanks for your patience.

2

Will you A race be a short sprint or Olympic Distance?

What about you run and swim workouts? You have to factor where harder runs fit in. Are those on the OFF days?

You might actually want more frequency and shorter duration. You don’t need a lot of endurance. I’m not sure that 4 hour long ride has much value. For the same time committment, Two 2 hours rides at a higher intensity would be better. Or do a longer 90 minute swim workout and a 2-1/2 hour ride.

Just remember that your training for a 60 minute race.

The challenge in optimum run training is not getting injured. You run pace is similar to an open 10k for a short sprint, so you training intervals should reflect that.

3

I’m also confused by the 4 hour weekend ride. Is this a group ride or an individual workout that you really enjoy or what? I agree that the time could be better spent in other ways.

4

Thanks for your response. All four of my races this season are sprints. Yes, the off days are my swim days and quality run days. Unfortunately, I can only do 3 bike days per week. Honestly, the 4-hour ride is to make up for my lack of ride time during the week. If it is truly a waste of time, I’m sure my wife wouldn’t mind if I cut an hour or two off of it :wink:

But, mostly I’m just curious how much FTP (or higher) cycling is best for sprint training. So far, the training load has been fine, maybe I should do 2x20’s instead of 2x15’s?

5

I followed the TrainerRoad 40K TT mid-volume plan as I was training for a couple of sprint races last year. I was on the bike 5 days a week, and the plan really worked well for me. If I do any racing this year, I’ll be following that plan again for the build up to the races.

6

I largely race sprint races (draft-legal).

Do you swim/run??

There is nothing wrong with the hilly 4hr ride, 30mins is still an endurance event. Is it best bang for your buck, probably not close/during race season, but defitrnly of value in the off season.

Vo2 intervals should be included there, if done properly they should HURT! I start at 3x5mins with 5mins reco (between 350-375watts for me with an FTP of 320). As I get fitter I might do 4 maybe 5, any more than that will trash me for other sessions.

In regards to your swim, swim with a squad, nuff said. More days the better.

Try and add some runs off the bike, even just short hard ones to get some speed in.

Don’t do ‘speed’ sessions per se, (i.e. short fast efforts under 300m), strides at the end of easy runs will be enough. Concnetrate on some good consistent running, with a 90min long run (EASY). Intervals should be between 400-1600m, I love 6x1k on 4mins, coming in sub 3.10, adjust to suit your ability.

Hilly runs, or hill reps in general is another great one, stress the heart but without beating up the legs. Strength is key in tri-running.

Hope that helps.

Remember 1hr race is an endurance event, don’t let the name ‘sprint’ fool you

7

You’re doing some decent rides on the trainer. 90 min is plenty if you’re focus is a sprint race. Two hour ride is plenty for a long ride. Save your legs for the speed /track work you’ll need to do to be competitive.

8

I largely race sprint races (draft-legal).

Do you swim/run??

There is nothing wrong with the hilly 4hr ride, 30mins is still an endurance event. Is it best bang for your buck, probably not close/during race season, but defitrnly of value in the off season.

Vo2 intervals should be included there, if done properly they should HURT! I start at 3x5mins with 5mins reco (between 350-375watts for me with an FTP of 320). As I get fitter I might do 4 maybe 5, any more than that will trash me for other sessions.

In regards to your swim, swim with a squad, nuff said. More days the better.

Try and add some runs off the bike, even just short hard ones to get some speed in.

Don’t do ‘speed’ sessions per se, (i.e. short fast efforts under 300m), strides at the end of easy runs will be enough. Concnetrate on some good consistent running, with a 90min long run (EASY). Intervals should be between 400-1600m, I love 6x1k on 4mins, coming in sub 3.10, adjust to suit your ability.

Hilly runs, or hill reps in general is another great one, stress the heart but without beating up the legs. Strength is key in tri-running.

Hope that helps.

Remember 1hr race is an endurance event, don’t let the name ‘sprint’ fool you Hey gang, thanks for the insight! My running and swimming are A-Okay (swim with a good Masters team and my 5K/10K run times are steadily improving, I also do a couple of runs-off-the-bike too). I just don’t want to derail this with my bike training (weakest leg). I guess the consensus is to cut back on my long ride. But I’m just curious how much FTP and VO2 work is best per week…10%, 20%, 30%…

I followed the TrainerRoad 40K TT mid-volume plan as I was training for a couple of sprint races last year. I was on the bike 5 days a week, and the plan really worked well for me. If I do any racing this year, I’ll be following that plan again for the build up to the races. Curious…I assume you need to be in front of a computer while you ride to utilize Trainer Road. If you use a TR plan, does this mean all of your rides must be on the trainer (is this a dumb question…)?

9

You’re doing some decent rides on the trainer. 90 min is plenty if you’re focus is a sprint race. Two hour ride is plenty for a long ride. Save your legs for the speed /track work you’ll need to do to be competitive. This is good news. I’m just a mediocre cyclist and thought that my 7 hours of ride time wasn’t enough. I’m assuming less riding / more intensity?

10

If you want your workouts recorded in TR, then yes you must be in front of the computer. But if you have a PM, it’s easy enough to replicate the workout intervals outside if you have a good estimate of your outside FTP. I tend to prefer to do my hard intervals on the trainer since I don’t have a quiet enough stretch of road to do them on.