This is a 24 week training programme for an Olympic distance triathlon. Beginner to Olympic!
If you are a woman entering the peri-menopausal phase (40 plus more or less), or in the menopausal phase, and you are contemplating training for an Olympic triathlon, then this is the plan for you. The programme is 24 weeks long, allowing you to come out of a hiatus and get back into it. You only need to have a basic level of knowledge of triathlon and perhaps a little experience of triathlon training in order to complete this programme. Perhaps you have done a couple of triathlons in the past, and you've had a break from training and would like to challenge yourself for next season.
Do you have your eye on a specific race? You can download this programme and programme the dates to match with your planned race day.
This programme is based on the general training need for a woman in peri-menopause or menopause, incorporating a varied programme of intensities and recovery. This is not a traditional 3 weeks on, one week off periodization method. It is a programme considering the onset of changes in in a woman's body, in particular from 40 years upward. It contains a lot of reading material accompanied by research papers, and full strength training guide.
An Olympic distance triathlon can take anything for 2 1/2 hours to 4 hours of racing, so you will need to be doing some basic swim, bike and run training already to commence this programme. This programme is apt for a rolling hills Olympic distance.
The plan includes strength training with some videos and photographs that you can follow (health warning, I am in some of them!) You can do a lot of these workouts easily from the comfort of your home especially if you have no access to a gym.
In order to train for this programme you will need basic equipment for four disciplines: swim, bike, run and lift. I prefer the use of kettlebells but if you don't have any then you can substitute them for dumbbells. You will need a resistance band, an exercise ball, a roller or deep tissue massage ball, a couple of kettlebells (from 6kgs if you are a beginner up to 16kgs).
You will need a smart watch that is compatible with Training Peaks (such as a Garmin) and a heart rate monitor.
Sara Harris Coaching Limited and Multisport Ebre S.L.
I’m an Ironman Coach, British Cycling Level 2 DSU Road Coach, TrainingPeaks Level 2 Coach, Oceanman Open Water Coach, NESTA Kettlebell Coach and Lifestyle and Weight Management Specialist.
My coaching toolbox is broad, evidence based, and built for real athletes living real lives. I approach training as a holistic journey and one that develops athletic ability while strengthening confidence, resilience, and self connection.