Although it seems counter intuitive to many novice endurance athletes as they begin trainig for a triathlon that entails maintaining a steady pace over a long distance, sprint training is a vital part of your regime, and should not be ignored. Of course, your focus should be on the great all round cardio-vascular benefits of long training runs and rides, but by adding a weekly spring session, you can build better conditioning and help train your muscles to better deal with the build up of lactic acids during the anaerobic parts of your event.
Essentially, sprint training is done with short, high intensity bursts. This means running flat out in intervals of 10 sessions of 400m rather than constantly over 4 kilometres. You should aim to run at around one and a half times your regular race pace over these shorter distances, and it should hurt!
By following the same method in cycling and swimming - swim one length hypoxically (without breathing) at full race pace followed by a length at half pace. For cyckling, do short bursts of 100m at high speed from standstill.
The main benefits of sprint training are in improving your ability to change pace, and also to help the body to better deal with the build up of Lactic acids to reduce pain and cramping in the latter stages of an event.
There is no sense though in switching your regiem to intervals entirely, as the most important part of any triathlon preparation is in better endurance through long runs, rides, and swims!
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