Sprint
5 best sprint triathlon events
From America to Asia, there is a huge variety of sprint distance triathlons to choose from. Here are our favourites.
With multisport events becoming more and more popular in recent years, there are now a huge number of sprint triathlons to choose from in order to have your first try of a tri. The distance of a 750m/0.47 mile swim, 20km/12.34 mile bike, and 5km/3.1 mile run should take anywhere between one and two hours. Here are our 5 favourite swim-bike-run events over the sprint distance.
1. BLENHEIM PALACE TRIATHLON
One of the highlights of the UK triathlon season, the Blenheim Palace Triathlon is the world’s ONLY triathlon located slap bang in the middle of a World Heritage Site. With two separate Sprint triathlons taking place over the race weekend, entrants can expect a 750m swim in the fresh water lake, followed by a slightly more testing undulating bike course and a 5.4k run around the stunning Queen’s Pool to finish. The event as a whole welcomes 7000 participants every year – as well as being great for first timers looking to dive into their first triathlon, it’s a fun day out for the whole family too.
2. LAGUNA PHUKET
It’s a testament to the quality of this event that the 25 for 25 Sprint Triathlon event at the Laguna Phuket Triathlon sold out in its very first edition in 2018. Held amongst one of Asia’s most luxurious resorts, Athletes can expect a 0.5K swim in the Lagoon, followed by an 18.5K bike and a speedy 6K dash to the finish line. And for all those looking for a big feed beforehand, each entry includes a ticket to the pasta party!
3. GRAND RAPIDS TRI
With a fast and flat course perfectly suited to beginners and seasoned vets alike, the Grand Rapids Triathlon in Ada, Michigan kicks off with a beautiful swim in the Thornapple River (don’t worry, it’s more like a lake!). Athletes move onto a flat, country road cycle before topping things off with a scenic and, crucially, shaded run. Entrants can also take advantage of numerous free clinics before race day, as well as a pre-race swim and ride to get familiar with the course. As a previous host of 6 USAT Championships, the Grand Rapids Tri is a truly world class event.
4. LONDON TRIATHLON
Offering a unique urban route through the capital, there’s a good reason the London Triathlon attracts 11,000 athletes year on year, making it the biggest competition of its kind globally. There are 3 distances on offer (Super Sprint, Sprint & Olympic) on both Saturday and Sunday, as well as the option to enter the race as part of a relay team. Sprint competitors take the plunge for a 750m looped swim in Royal Victoria Dock, followed by 20k bike towards Central London and 5k run by the ExCeL Arena. For the more daring, why not make a weekend of it and enter both days!
5. NAUTICA MALIBU TRIATHLON
Taking place on the spectacular sands of Zuma Beach, Malibu, the Nautica Malibu Tri is one of the most sought after events on the west coast, attracting 3,000 competitors for race distances from Classic to Long Course. Remarkably, last year’s event raised over $1.4 Million for Children’s Hospital Los Angeles pediatric cancer research. The classic distance boasts a half mile swim in the ocean, followed by out and back bike (17 mile) and run (4 mile) courses. Athletes can expect to make their way through some of Malibu’s prettiest roads, and take in some truly iconic views of the surrounding mountains and Pacific Ocean.
THE LIST OF BEST SPRINT TRIATHLONS IN THE WORLD:
- Blenheim Palace Triathlon
- Laguna Phuket
- Grand Rapids Tri
- London Triathlon
- Nautica Malibu Triathlon
Beginner sprint triathlon training: the essential guide
Expert tips from Triathlon Steph for each stage of a sprint triathlon, including a training schedule.
Training for your first sprint triathlon? Don’t be intimidated. We had Let’s Do This’s own Stephanie Ede (better known as Triathlon Steph) break down the keys to each swim, bike and run round so you can be at peak performance for race day.
Swim: 750m
Breathing: This might be the single most important factor in your swim. Though you may not even think about breathing on dry land, your technique in the water is essential for keeping your body fuelled with the oxygen you need.
A steady inhale/exhale rhythm will eliminate the need to breath every stroke and help you stay relaxed. Breathe out through your nose when your face is in the water, and then tilt your head to the side on every other stroke and take a deep breath in.
Once you get used to this method, you can start to take breaths in on every 3rd stroke, which will allow you to take air in on both sides. This is an important skill when it comes to open water swims, where you may be hit by waves on a certain side.
Stay loose: Keep your body as loose as possible so you can rotate your shoulders, torso and hips with each stroke as you glide through the water.
Save your legs: When it comes to your legs, you need to save as much energy as you can for the cycle and the run. To keep your legs fresh, rely as much as possible on your arms to pull yourself through the water. Try training with a float between your calves so that you only focus on your upper body.
Training: Try to swim 250-500m once or twice a week. If you’re not feeling quite up to that, break the distance into intervals by swimming 25m (a standard pool-length), resting, and repeating.
Cycle: 20km
Now use your legs: Unsurprisingly, cycling is all in the legs. Your upper body should stay relaxed and motionless as your legs and core do all the work. Similarly to the swim, keep your upper body loose so you’re not holding unnecessary tension.
Pedal evenly: Maintaining a nice, even pedal stroke will generate maximum power and efficiency. This means applying the same amount of pressure through each leg and through each pedal. If you’re doing it correctly, your hips, shoulders and torso should stay stationary.
Training: If you’re fairly new to cycling, start by going to the gym a few times a week and cranking out 30 mins on a spin bike or gym bike. After a while, you’ll be ready to hit the road. Get out on your bike about twice a week, and remember to vary the kind of routes you’re doing. You might need to prepare yourself for some hills.
Run: 5k
Stay relaxed: Notice a pattern here? As with the first two thirds of your triathlon, keep the muscles you're not using relaxed. Your arms should be loose and bent at a 90-degree angle, and your fists should be unclenched. Keep your jaw and shoulders loose too to make the running as comfortable as possible.
Shorten your stride: Try to run at 180 strides per minute, or 3 steps every second. That may seem like overkill, but a shorter stride will lessen the impact on your body and massively cut your risk of injury. A 3-mile run may not seem that bad under ordinary circumstances, but your muscles will be very fatigued by the time you get this close to the finish line during a triathlon.
Training: As with all training, start slowly, with 20 minutes of running a few times per week. After a few weeks, start to increase the time and distance you’re running for every week. Always warm up and stretch before you head out running, and stretch again when you’re finished. Finding a 5k training program online is a good idea if you’re not already a regular runner.
Bricks: Your Bonus Training Tip
Any good sprint triathlon training plan should include bricks. These are back to back swim-to-bike or bike-to-run sessions, and they are an essential part of triathlon training. A brick run prepares you for the triathlon’s transition zone and the changes between biking and running. Though the first mile of the post-cycle run may have your legs feeling like jelly, don’t worry; if you stay within your bounds, you’ll be able to crank out a speedy running time once you’re in a rhythm.
An Example One-Week Training Schedule
Finding (and following) a complete and detailed training calendar is by far the easiest way to make sure you’re ready for race day (here’s an 8-week plan we swear by). But if you want to make your own, here’s a beginner’s sample week that Steph made just for you!
Monday: Easy run with intervals
Tuesday: 60 minute bike ride or spin class
Wednesday: Easy swim with some hard 50m intervals
Thursday: 60 minute bike ride or spin class
Friday: Rest day
Saturday: Longer run with intervals
Sunday: Brick:1.5 hour cycle, straight into a 20-minute run.
Inspiration. Delivered.
Sign up to receive personalised event recommendations, our monthly newsletter and the latest updates from the Let’s Do This community.