Our collaborator Dani Rodríguez winner of the Sprint Triathlon of Seville, tells us this time how to get the best performance in a Sprint Triathlon.
Then we leave you some aspects related to the competition, all of them key points to get the most out of sprint distance:
- KNOWLEDGE OF CIRCUITS:
It is important to previously have clear the mental outline of the routes, profiles, number of laps, conflict zones, circulation, direction of entry and exit of boxes, etc ...
There are not two equal triathlons. Before putting on the monkey to compete, I must make sure know every detail of the circuit. For this, the night before it is worth reviewing the information that the organization usually posted on the web and if possible the day before or in the previous warm-up it is convenient to recognize everything possible so that everything you need to know is is engraved in my head to avoid encountering any unexpected surprise that may cause confusion, fall, mistake, etc ...
The smaller the distance, the more important the transitions charge. Therefore, if within the objectives in my calendar there are several sprint triathlons I should include within my training program the practice of transitions, both water to bike (T1) and bike to run (T2).
Every second in this distance is valuable and a bad transition can cause me to lose the bike group or give my competitors an irrecoverable time in the race on foot.
Therefore, within the tricks that we consider most important in the T1 we recommend to practice the "jump in the race" on the bicycle leaving the shoes anchored in the pedals subject with rubber bands so that they maintain the horizontality and it is easier to put the feet. In the same way, for the T2 we recommend to practice the "lowering in march" without taking slippers of the pedals to lose the smaller possible time and to fit directly those of running when arriving at your box.
A sprint test requires going to 100% for much of the test. It is an explosive distance from the exit and thereforeIt's convenient not to fall short in the warm-up to start well activated.
Mainly in the water, it is advisable to finish the warm-up with a few progressions finishing at the rhythm of competition since in a short distance the position in which you reach the first buoy is crucial for the outcome of the swim segment and the rest of the test due that later it is very complicated to climb positions. Therefore, those first 250-300m should be almost to the top. For the same reason, it is also advisable to have previously touched the bike a bit and run for a few minutes. There is no time for the body to look for sensations in the race, it is quicker and more effective to begin each segment with them already taken and if I have warmed up well previously, the nervous system will be able to start working with more advance.
- PHYSIOLOGICAL AND STRUCTURAL PREPARATION:
These types of distances require a somewhat specific type of preparation. During much of the test, the heart is kept at very high pulsations with a high presence of lactate in the blood. Therefore it is convenient to have included in the preparation the training of this ability to produce lactic acid, tolerate it and maintain effort for a long time, making the heart work at high intensities both in the anaerobic threshold zone (Z4), and in the intense aerobic zone (Z5) and anaerobic lactic zone (Z5a).
Regarding the structural component, we can not forget the anaerobic or non-lactate anaerobic trainings, which affect the gesture, speed, rapid fiber, strength, stride or arm width, etc ... piece without which the physiological preparation directed to this type of tests would remain incomplete.
- FOOD AND HYDRATION:
Take care of your diet especially the previous days, increasing the amount of carbohydrates (rice, pasta, ...) and decreasing as the race approaches the percentage of proteins (meats, fish, ...). Try to hydrate as much as you can. Drinking a lot of water will facilitate the absorption of carbohydrates. Glycogen is a fundamental fuel in this type of races, and we must make sure to arrive with well-filled tanks.
At the same time, we should try to dine soon the day before and avoid copious meals, sauces, carbonated drinks, etc ... as well as everything that we are not used to that could put us at risk of suffering from bad digestion and do not assimilate what we eat.
Finally, it is important to know that the last intake before the test must be at least 2h-2h30 'to begin the warm-up.
More information: http://personalrunning.com/