This is a 12 week training programme for first timer doing a Sprint Distance Triathlon.

If you are a woman entering the peri-menopausal phase, or in the menopausal phase, and you are contemplating training for your first triathlon, then this is the plan for you. The programme is fairly light, so you will be able to build a basic level of fitness through the programme while preparing yourself for the fantastic experience of racing in a triathlon.

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. 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.

A Sprint distance triathlon can take anything from 1.5 to 2 hours of racing. The training sessions implemented in this programme are designed to build you up for racing continuously for that amount of time.

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.