Train for your middle distance with a plan that finally understands the needs of women 40+.
This comprehensive 16-week programme blends science, structure and support to help peri–post menopausal athletes train with their physiology, protect their energy and arrive on the start line confident, prepared and strong.

Most 70.3 plans are written for the “generic athlete.” This one is not.
It’s built around how the female body after 40 responds to training, recovers, fuels and adapts. Each week includes education, mindset support and hormone-aware guidance alongside a clear, progressive triathlon structure.

⭐ What’s Included in the Plan
✔ Three swims, three bikes, three runs per week

A balanced, progressive structure with clear priorities.
Two weekly turbo sessions build power and endurance, and the long ride anchors your bike fitness.

✔ Two sport-specific strength sessions each week

Short (25–30 mins), effective sessions targeting:
• Running economy
• Cycling torque & pedal force
• Swim catch stability
• Plyometrics for stiffness & ground contact
• Core and posture endurance
Strength progresses through Weeks 1–10, then shifts into maintenance for taper.

✔ Weekly bricks + two race simulations

Brick sessions build the skill of running well off the bike.
Race simulations in Weeks 12 & 13 allow you to practise:
• Pacing
• Fuelling
• Transitions
• Race mindset
• Execution under fatigue
These are intentionally placed to build confidence without creating burnout.

✔ Female-specific weekly notes (16 weeks)

Each week includes guidance on:
• Energy fluctuations in peri–post menopause
• Adjusting training when hormones, stress or fatigue hit
• Female-specific fuelling strategies
• Sleep, recovery and hydration advice
• Mindset coaching and stress management
• Navigating symptoms such as hot flushes, mood dips or low energy
These notes help you work with your body, not against it.

✔ Weekly micro-goals to keep motivation high

Small, achievable goals designed to help you:
• Build consistency
• Celebrate progress
• Stay grounded and focused
• Maintain momentum during busy or emotionally challenging weeks

✔ Weekly reflection questions

Two simple questions each week to help you understand:
• What’s working
• What your body is telling you
• How your mindset and energy are evolving
• What adjustments you may need
These reflections build self-trust, emotional resilience and awareness.

✔ A complete female-focused fuelling guide

Covers:
• Pre-session fuelling
• During-session fuelling
• Recovery nutrition
• Blood-sugar stability
• Hydration & electrolytes
• A full race-day fuelling strategy
Everything is built for women 40+ and included directly in the plan.

✔ Clear progressions + structured recovery weeks

Every third week reduces training load and adapts strength work to support recovery, reduce stress and prevent overtraining.

⭐ Who This Plan Is Perfect For

Women aged 40+ who want to:
• Train around peri–post menopause
• Build fitness without exhaustion
• Gain confidence in pacing, fuelling and race execution
• Follow a plan that supports real-life demands
• Receive weekly guidance for mindset, nutrition and recovery
• Arrive on race day feeling coached, prepared and confident

⭐ What You Need

• 8–15 hours per week
• Pool access, a turbo trainer and basic strength equipment (KB/DB + bands)
• Commitment to fuelling and recovery principles
• A desire to train smarter, not harder

⭐ The Outcome

By the end of this plan, you’ll feel confident, strong and well-prepared — physically and mentally — to take on your 70.3.
You’ll understand your pacing, fuelling, strengths and limitations, and know how to support your body at this stage of life.
You’ll arrive on race day not just trained, but empowered.

Contact:
jennie@tribirdsportcoaching.com
www.tribirdsportcoaching.com
Instagram: @tribirdsport.coaching