The training regimen presented here is tailored specifically for intermediate athletes preparing for a middle distance (70.3) Triathlon race. It's meticulously designed to push your limits and elevate your performance, ensuring you're fully equipped for the challenges of race day.

Here's an overview of what the plan entails:

Swimming: With three swim sessions per week, ranging from 2000 to 2700 meters each, this plan is ideal for swimmers with a solid foundation. Detailed instructional videos for drills are provided to help you grasp and execute techniques accurately. Open water swim sessions will be introduced around week 4, preparing you for race conditions. Essential gear like pull buoys, fins, and paddles will be required for pool sessions.

Cycling: You'll engage in three bike sessions per week, including two turbo sessions during the week and an outdoor ride on weekends. The plan emphasises race-specific pacing to help you refine the speeds necessary for success. Brick sessions, seamlessly transitioning from swim to bike and bike to run, ensure you're prepared for race day challenges. Additionally, a mini triathlon training day is integrated into the plan for comprehensive preparation.

Running: The running program gradually increases in distance, starting from 12km and adding 1km each week (excluding recovery weeks). It also includes a weekly speed session. Shorter brick runs are included to help you practise maintaining your middle distance race pace.

Strength Training: To enhance cycling and running power while reducing the risk of injuries, two strength sessions per week are incorporated. Each session is accompanied by detailed exercise videos, strategically timed to complement your swim, bike, and run workouts.

In summary, this meticulously crafted middle distance triathlon training plan is designed to optimise your performance and readiness for the upcoming race. Whether you're embarking on your first 70.3 race or aiming for improvement, this plan provides the framework for success.

For further inquiries or coaching packages, feel free to reach out via email at jennie.tribird@gmail.com or visit my website at www.tribirdsportcoaching.com.