This is a 24 week training programme for an Olympic distance triathlon.
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, and you will need to be able to complete a 750m swim, a 5km run and 20km bike competently to start this programme. You do need to have a basic level of knowledge of triathlon and also have started some triathlon training in order to complete this programme. Perhaps you have done a couple of triathlons in the past, and you've had a short 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 configure 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 includes the latest guidance for building endurance and strength by Dr. Stacy Sims and other sports physiologists.
An Olympic distance triathlon can take anything from 2 hours (at pro level) to nearly 4 hours of racing at beginner level, so you will need to be doing some basic swim, bike and run training already to commence this programme. This programme is suitable for a flat to 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. Where workouts require a power meter, those can be done on RPE (perceived effort).
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.