I am lifting the lid on what training looks like for a professional long course triathlete and sharing my actual training sessions and the intensities I hit across bike and run in the lead up to my Sunshine Coast half distance race in September 2024 

This plan is in retrospect, meaning I have only put in here what I actually completed and how I completed it. It is just bike and run sessions as I swim with a squad coach and to respect his personal IP I have left the swim sessions out of this.

This is best suited for intermediate to experienced triathletes/cyclists/runners who have had a large period (many months and years) of training under their belt as well as a solid base phase directly before this race prep block.

Equipment needed
Bike: Indoor smart trainer (zwift or other cycling app can be handy but not necessarily required), and a bike power meter
Run: GPS watch and access to a high-quality treadmill

Communication: Via email and must be specific queries regarding the training plan and sessions.

My Race Results for Sunshine Coast Half Distance
For context - I came down with Gastro 3 days before the race and couldn't shake it, so the following swim bike and run numbers I achieved on the day are from a pretty depleted, underweight and tired state. It all came home to roost on the run where I had nothing to give.
Swim:
1.9km
26min 55sec
Bike:
90km
2hrs 3min 50sec
Av Power: 316w
NP: 323w
Run:
21.1km
1hr 25min 16sec

Overall Time: 3hrs 59min 28sec, 16th in Pro Field.