Race Preparation 
We think supersprint is a great triathlon distance writes Liz Scott from thetrilife.com: it's a challenge, but doable, and has encouraged so many people to give our wonderful sport a go. Many people use supersprint distance to "try a tri", and find they stick around to move up to sprint, Olympic and even beyond.
Others just focus their attention on one supersprint triathlon, perhaps for charity or as a personal goal to conquer. Whatever the reason for giving supersprint a go, we're here to help.
Expert coaching tips for supersprint triathlon
400m swimYou can opt to get round safely, or you can make 400m fast and furious. Either way, train in the pool and in open-water too. In the pool, use a combination of short and long intervals (from 50m and 100m to longer efforts like 150m and 200m) to build fitness without sacrificing pace. Then in the open-water, concentrate on specific skills like sighting, turning and picking up your pace in the final 75-100m.
20km bike
Treat the bike leg of your supersprint triathlon as a place to settle your heart rate, warm up your legs and take on fluid. Put some electrolyte energy drink in your water bottle and drink, drink, drink. Despite any fears you might have, the 20km cycle will be over before you know it, so use the time wisely. Don't forget to lower your gears towards the end so you can spin your legs out a little, getting them ready for the run.
5km run
The 5km run is a funny distance: short enough to really attack with pace but long enough for you to feel it! Once you can run the distance, inject some pace into your training so it's comfortable on the day. Try some 4-5km training runs at race pace (even though this will hurt at first) and also include some shorter but faster sections into your regular runs. Anything where you challenge yourself with a higher pace than usual will really help your triathlon running. On the day, try not to set off too fast (even though you may find it difficult to rein in all that adrenalin), and pace yourself. Use the km markers to keep your pace steady. Ideally you should have enough left to pick up the pace in the final 400m (or more) so you finish on a high. You might even overtake someone in the finishers chute!
Transitions
Good transitions are a skill in themselves. We go through transition practise at our triathlon training days, and some of the things we help you learn are: how to lay out your kit in transition, the rules you must obey in transition, and how to get in and out of transition quickly. Don't forget, the clock is still ticking between swim/bike and bike/run, so go as quickly as you can - but stay calm to keep your heart rate under control.
Good luck with your supersprint triathlon this season!