TARGET ATHLETE:
This plan is intended for the athlete who has already done some sprint triathlons – intermediate. An athlete who can swim front crawl comfortably, can cycle for at least 45mins and run 5k.

THE PLAN:
The plan starts with 12 weeks of build, so is ideal to start after you have finished your post season. Where it builds volume & intensity to improve your fitness. It then goes onto 9 weeks of race specific which as the name suggests gets you race ready.

There is fitness benchmarking built in so you can track your progress & work to your correct level.

The sessions are simple but efficient and effective, they have key sessions that repeat each week with progressive overload, whether that is adding more intervals, duration or reducing recovery. It’s effective!

A typical week will have 3 swims, 3 bikes, 3-4 runs (some short bricks during race specific) and 2 strengths but remember, these are labelled (key) and (supporting) for you to manage your week if life gets busy.

The plan is written on a 3 weekly cycle where your 3rd week will be a deload/active recovery week.
It has everything the busy intermediate triathlete needs, including brick and mini-brick practices, run intervals & hills, cycling hills, strength workouts, progressive builds, active recovery, rest days, muscle energy techniques, recovery weeks, and race taper. All the key components are there.

STRUCTURED:
The swims are all structured, but I do advise you to read the description carefully and watch the video links I have added as there is a lot of extra information about technique within each workout.

For the bikes I have given 3 options: Outdoor, Manual Turbo and Smart Turbo. The smart turbo is the structured workout and written in power so it will go to third party apps like Zwift, Trainer Road etc and Garmin. Then for the Outdoor & Manual Turbo’s I have written these sessions within the description. Even if you are using a smart turbo, please read the descriptions as again there is information in there for good technique.

The Runs are a mix of structured and unstructured and written to heart rate. The unstructured are the endurance type runs Z2 and left unstructured so you can have more of a soulful experience. The more interval type runs like cruise intervals are structured.

PLAN SUPPORT:
The plan starts with a big welcome note, this explains what the plan will entail, how to use it, as it is written for the BUSY athlete, enabling you to manage your weeks if life gets super busy.
Each week I guide the athlete with an introduction to the training week, offering motivational tips and advice.
There is also access to my email if you have any questions about anything within the plan that you don’t understand.

STRENGTH TRAINING:
The plan has 2 strength training sessions a week and 1 on Recovery Week. I have attached links to videos for all the exercises and a pdf document with all the exercises pictures & descriptions. The strength plans are designed specifically for triathlon to improve joint mobility as well as joint strength to enable you to swim, bike and run with improved posture but also reduce the risk of injury by strengthening all the muscles around those supporting joints. I have also added in some iMoveFreely muscle energy techniques that I use as a biomechanics coach to improve your movement.

WHY BUY FROM ME?
I am a British Triathlon Level 3 Coach and been coaching for over 8 years, I have been in the fitness industry for over 30 years where I was a personal trainer, fitness instructor and sports therapist. I have also recently qualified as a Biomechanics Coach. I say things as they are, in layman’s terms. I have tried to add as much information as I can to help you understand and improve. I always go above and beyond!

I hope you enjoy the plan. If there is anything you don't understand you can contact Coach Jennie from Tribirdsport Coaching at this email address: jennie.tribird@gmail.com