Super Sprint Tri

[Scrap]

Application, Discipline, and understanding enough, is enough when preparing.

[housesecond]

Open water or pool swim??
Practice running off the bike a bit. It takes a mile or two for the legs to come round.

[housesecond]

When you start the race make sure the 1st 2 lengths are your slowest. Build into it. Too many people go off too quick and don't recover till halfway through the bike.
Don't be tempted to push too hard on the hills on the bike. You'll trash your legs for the run. Feel free to get your HR as high as you want, in a sprint you don't need to save too much, it's just gonna be harder to run if you grind too hard up the hills.
Get off the bike and empty the tanks on the run. Enjoy!

[ushnikov]

Biggest difference you can make is on the bike leg and the transition to the run.

Hopefully you have a racing bike so if possible get some cheap clip on tri-bars and practice riding with them.
If you can get a flat back and have your knees come up behind the elbows this should make you reasonably aero and gain you some valuable mph.
Also the easiest cheapest way to make the bike faster is get some good tyres with low weight and low rolling resistance.

Flash tri bikes and wheels are all good too but body position and quick tyres are a good start.

Personally went from 31mins to 22mins for 10 miles so these things work.

"Brick" training is important to get the legs used to the change so alternate bike-run-bike-run.

I know nothing of swimming though!

[jonoevansla]

Nice one - well done!!!!!!!

[Scrap]

Was that the Bedford Classic.