Quick Thoughts on Training for a Sprint Triathlon

Depending on your ability and experience, your training regimen and schedule will vary.  However, you should understand the basics of a good sprint triathlon-training program to ensure your time is spent well.  If you take the time to focus on a training program that adequately covers each segment of the race, you will be able to rest assured on race day that you did all you could to prepare for the competition.

How often should you train?

The question of how often should you train for your sprint triathlon is one that comes up quite frequently.  You do not want to over train or under train for the competition.  On average, it is a good idea to begin training at least 8 weeks before the race.  You will be combining swimming, biking, and running workouts, so make sure you plan your schedule accordingly.  It is often a good rule of thumb to spend at least 2 days per week on a specific element of the race.  For example, spend 2 days biking, 2 days running, and 2 days swimming over the course of the week.  You can alternate your exercises to provide variability to your regimen.

Should you engage in strength training or just prepare for each part of the race?

When you consider that this race is about short bursts of speed, strength can be an important factor in your success.  It is also important to build up muscle endurance in any sport or physical competition to make sure you are at the top of your game.   Try focusing on total body exercises and core strength training to ensure you maintain a solid posture throughout the entire race.  Make sure you schedule time in your training program to devote towards abdominal exercises, squats and lunges, and finally spend some time on your upper body with pull-ups and push-ups.  Strength training will help your body maintain a strong posture, which will help in each of the elements of the race.

What about transitions?

Transitions are simply the times between each part of the competition.  However, they are an important part of the race because the time you spend between each of the sports can cost you.  Make sure you practice transitioning from the swim to the bike to the run.  Time yourself during each of the transitions, and look for tips online for ways you can save time within these transitional stages.  Remember to incorporate transitional training in your schedule to ensure success!

Finally, remember to work on your running, biking, and swimming mechanics to make sure you are at your best.  You can ask a friend to monitor or film your exercises to make sure you are using proper techniques for each of the sports.  Proper mechanics can go a long way!  We hope this information has been helpful and informative.   Most important, it is NOT too late to register to volunteer or participate as an athlete! Just go to www.trycharleston.org.

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Why Nutrition Matters for Triathletes

When it comes to fueling your body for competition and making sure you are equipped for the big day, you need to make sure you have a plan.  Let’s look at how many calories you can expect to burn while competing in the sprint triathlon for (Try Charleston).

When you compete in a sprint distance triathlon you will be swimming 750m, cycling 20km, and running for 5km.  You can find many caloric assessments online to help understand how many calories you can expect to burn.  Livestrong has a great article covering the average calories burned in a sprint triathlon for a 150lb person.  Here is what they determined:

On average, a 150lb person can expect to burn 682 calories per hour while swimming.  Typically the swimming portion will take between 7.5 and 20 minutes depending on your ability and speed, so you should expect to burn somewhere between approximately 85 and 227 calories.   Every individual is different, so you may want to monitor calories burned while training to make sure you are providing your body with enough fuel. 

During the cycling portion of the competition, you will be covering 20km.  If you maintain a speed of 20 miles per hour than you can expect to complete the 20km section in 37.5 minutes.  A 150lb individual should expect to burn approximately 682 calories during this stage of the race. 

During the run, you will be covering 5km.  If you maintain 10-minute mile pace, a 150lb person will on average burn a total of 352 calories.   You should remember that multiple variables affect the amount of calories burned in competition, including your body weight.  In these examples, a 150lb person who completes the swim in 20 minutes, covers the cycling in 38 minutes, and runs the 5k in 31 minutes, will approximately burn a total of 1261 calories! 

Remember to track your calories burned while you train, as these are merely estimates and based on specific weight and timing assumptions.  You should also understand that your body will burn additional calories during the transitions between each part of the race.

If you are competing in Try Charleston, your body will burn quite a few calories.  What steps should you take during the competition to keep your body fueled?  One option is to look into buying some nutritional supplements.  You can look into companies like Hammer and GU.  These companies specialize in energy and nutritional supplements, and both provide a broad array of energy and nutritional supplements for athletes competing in races and sports where endurance is a factor.

Make sure you take time to properly prepare for the competition by doing nutritional research as well as monitoring the amount of calories you burn while training for the competition.  We hope this information has been helpful and informative.   Most important, it is NOT too late to register to volunteer or participate as an athlete! Just go to www.trycharleston.org.

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#triathlon in Charleston, SC is #fun

So enjoy the fun our athletes had! We sure did.

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Sometimes others say it best!

Just enjoy this writeup from Fast Forward Triathlon:


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Thank you…….

S0 the race is over and all closing details of a large event are now in high gear! This post is dedicated to the amazing group of dedicated and passionate volunteers that are the backbone of Try Charleston. We have received so many comments heralding the kindness, professionalism and exuberance our volunteers exhibited.

Perhaps this short video will help explain the wonderful time we all had and so THANK YOU VOLUNTEERS! You make life ALL GOOD!

Our Try is about Caring and these are the Volunteers You May never See.

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Media Release


                                                                                                          Contact: Jeremey Davis



TryCharleston Half and Sprint Triathlons This Saturday

Events to benefit Coastal Crisis Chaplaincy and KOA Cares Camp

Greenville, SC – April 27, 2011 – The 2011 South Carolina Triathlon Series presented by Steadman Hawkins Clinic of the Carolinas heads to Charleston for the fifth and sixth events in the series.  The Half and Sprint distance races will be staged at the KOA Campground in Mount Pleasant and feature an open water swim, a fast, flat bike course, and run course around the KOA Campground.  567 athletes from 21 states are registered to participate in this philanthropic event.  The mission of the TryCharleston triathlons, according to their blog, is “through the TryCharleston event we can promote Health, Volunteerism, Tourism and Charity in Charleston, South Carolina”.

The Half distance race will begin at 7:00am with a 1.2 mile, two-loop lake swim followed by a 56 mile bike ride through the scenic Mt. Pleasant area and then a 13.1 mile run finishing back at the KOA Campground area.  The Sprint distance race features a 500 meter lake swim followed by a 20K bike and 5K trail run in the Park West Development.  Awards will be given in several categories:

  • Open (M & F) (These are elite athletes and professionals)
  • Masters Open (M & F) (These are over 40 athletes that race as elites)
  • Age Groups (M & F): 15 & Under, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85 & Over
  • Clydesdale (Men over 200 lbs.)
  • Master Clydesdale (Men over 200 lbs. and 40)
  • Athena (Women over 150 lbs.)
  • ParaTriathlete (M & F) (Athletes with physical handicap)
  • Novice (M & F)

This event benefits Coastal Crisis Chaplaincy and KOA Cares Camp.

The primary mission of the Coastal Crisis Chaplaincy is to provide pastoral care and counseling for employees and families of law enforcement and emergency service agencies, as well as the general public; assist the Coroner in notifying individuals who have lost a family member in an unexpected manner; assist the Mobile Crisis Unit and SWAT teams in hostage negotiations and other local emergency situations; and to provide follow-up visitations in the home or in the hospital for victims of crimes and their families.

The KOA system of campgrounds in the United States and Canada sponsors special non-profit programs for helping youngsters stricken with cancer and siblings to participate in the camping experience at an authorized “cancer camp”.

KOA Kampground Owners through the Care Camps Program are dedicated to raising funds for children’s cancer camps throughout the United States and Canada. These camps are designed especially for children with cancer, and have on-site medical facilities, specially trained counselors, and professional medical staffs….. almost entirely volunteers. Care Camps Trust members, who administer the program, are also all volunteers.


Set Up Events is the nation’s largest producer of triathlons. In 2011 Set Up Events will produce over 90 triathlons in seven states with over 80,000 registrations. For more information about Set Up Events please visit www.setupevents.com.


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Tuesday night and all is………

Exciting is the best word we can find. We had a final committee meeting tonight and rest assured, we are ready to provide a weekend of fun and competition. Per our mission, we believe that through the TryCharleston event we can promote Health, Volunteerism, Tourism and Charity in Charleston, South Carolina. So far we have athletes registered from 21 states! And yes, we have Volunteers from other states as well. Who doesn’t want to come to the beautiful Charleston area?!

We can safely say, through a partnership with the town of Mt. Pleasant Police Department and Charleston County Sheriff’s Department, safety will come first, thus NO BIKE may cross 17 under any condition. (Those familiar with the area will understand this and those new will appreciate this). The team that has created the course has been diligent and worked very hard! As you see the volunteers and Officers be sure to say Thank YOU, as they so appreciate it.

We look forward to our volunteer kickoff event this Wednesday, April 27th at the KOA campgrounds at 6:00. So come on out and let’s start the party. We will continue to post information on our Facebook page as well as on our twitter account. Stay tuned and see you soon.

Most important, it is NOT too late to register to volunteer or participate as an athlete and looks like the weather will be glorious! Just go to www.trycharleston.org. THANK YOU all.

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