TARGET ATHLETE: This program is crafted for individuals who are relatively new to triathlon and are gearing up for an open water sprint triathlon. It's suitable for athletes comfortable with a 5k run, a minimum one-hour cycling session, and a continuous 400m front crawl swim.
EQUIPMENT NEEDED FOR THIS PLAN: To follow this program, you'll need a turbo trainer (manual or smart), a watch capable of data upload to platforms like Training Peaks (e.g., Garmin, Apple, Suunto), swimming gear including fins, paddles, pull buoy, and a band (which can be improvised from an old inner tube), as well as strength training equipment like resistance bands, kettlebells, dumbbells, or gym access.
THE PLAN: This comprehensive 12-week regimen is designed to prepare you for race day with targeted sessions for each discipline. It includes key sessions progressively increasing in intensity or duration, ensuring effective training. A typical week consists of 2-3 swims, 2-3 bike sessions, 2-3 runs (including short brick workouts), and 2 strength training sessions, offering flexibility to accommodate busy schedules.
STRUCTURED: Swim sessions are meticulously planned, supplemented with video links and detailed descriptions to enhance technique. Bike sessions provide options for outdoor rides, manual turbo, or smart turbo workouts, each with thorough descriptions. Run sessions combine structured intervals with unstructured runs for a well-rounded approach.
PLAN SUPPORT: The plan includes comprehensive support, starting with a welcome note explaining effective plan use. Each week, athletes receive an introduction to the training week with motivational tips. Coach Jennie from Tribirdsport Coaching offers email access for inquiries or clarifications.
STRENGTH TRAINING: With 2 weekly strength sessions (and 1 during Recovery Week), the focus is on improving joint mobility and strength to enhance performance and reduce injury risk. Video links and a PDF document with exercise descriptions ensure proper execution.
WHY BUY FROM ME? Coach Jennie, a British Triathlon Level 3 Coach with over a decade of coaching experience, brings expertise from personal training, fitness instruction, sports therapy, and biomechanics coaching.
I trust you'll find this plan beneficial. For inquiries or assistance, contact Coach Jennie at jennie@tribirdsportcoaching.com
I am a British Triathlon Level 3 High Performing Triathlon Coach.
Tribirdsport Coaching is an Individual & Group Coaching business. I provide training plans remotely & locally which are specific to each athletes individual goals.
My coaching philosophy is to coach the person first then the athlete, It’s not just Triathlon Coaching, it’s almost like Life Coaching for Triathletes!