Here's what awaits you in the plan:

This plan is tailored specifically for female triathletes, emphasising a balanced 60/40 intensity ratio. With a total of 10 weekly swim, bike, and run sessions, 6 sessions focus on higher intensity efforts, while 4 sessions prioritise easier Z2 workouts. Rest assured, sessions are strategically spaced to facilitate recovery, with swim sessions strategically placed between more demanding cycling or running sessions.

The 60/40 intensity ratio is chosen because females possess a natural metabolic predisposition to utilise fat as a fuel source. However, they often struggle to effectively utilise muscle glycogen as fuel. To enhance metabolic flexibility, it's imperative for females to train their glycogen energy systems more extensively. In contrast, males tend to be more predisposed towards utilising muscle glycogen, necessitating a greater focus on training their fat-burning system, hence the efficacy of the 80/20 rule for them.

The plan is on a 4 weekly cycle of 3 harder weeks and 1 easy recovery week which should work around your cycle.

Swimming: Dive into three weekly swim sessions, averaging around 2300 meters each, tailored for swimmers with an intermediate skill foundation. Detailed instructional videos for drills are provided to ensure precise execution. Open water swim sessions options available to simulate race conditions, preparing you thoroughly. Gear like pull buoys, fins, and paddles will enhance pool sessions.

Cycling: Three bike sessions weekly, featuring two turbo sessions with one also having an outdoor option and a longer outdoor ride on weekends. The plan focuses on mastering race-specific pacing, vital for success. Brick sessions seamlessly transition from swim to bike and bike to run, preparing you for race day challenges.

Strength Training: Improve your cycling and running while preventing injuries with two weekly strength sessions. Detailed exercise videos complement swim, bike, and run workouts strategically.

In summary, this meticulously tailored middle-distance triathlon training plan is crafted to elevate your performance and readiness for the upcoming race. Whether you're gearing up for your debut 70.3 race or aiming for personal growth, this plan equips you for triumph.

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.