Women Over 40 - Beginner's Olympic Distance Triathlon for Menopausal Women - 24 weeks
Women Over 40 - Beginner's Olympic Distance Triathlon for Menopausal Women - 24 weeks
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x4
|
00:13:00 | 00:30:00 |
|
Bike
x2
|
02:10:00 | 02:00:00 |
|
Swim
x2
|
01:00:00 | 01:00:00 |
|
Run
x2
|
00:55:00 | 01:25:00 |
|
Day Off
x1
|
—— | —— |
|
Custom
x1
|
00:05:00 | 00:45:00 |
|
Strength
x1
|
00:51:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:13:00 | 00:30:00 | |
|
|
02:10:00 | 02:00:00 | |
|
|
01:00:00 | 01:00:00 | |
|
|
00:55:00 | 01:25:00 | |
|
|
—— | —— | |
|
|
00:05:00 | 00:45:00 | |
|
|
00:51:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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