Main Bike
Your primary aerobic endurance ride building durability for both the 30km bike event and sprint triathlon. Ride at an easy-to-moderate RPE with smooth cadence and relaxed posture. Focus on consistency, fueling practice, and comfort in race position.
Intense Bike #1
Structured quality intervals to improve sustainable power and cardiovascular strength. Efforts are strong but repeatable by RPE, never all-out. Maintain steady pedal pressure and stable form to raise your functional race capacity.
Steady Bike
Aerobic support ride reinforcing endurance without excessive fatigue. Keep effort conversational and smooth. Use this session to dial in hydration, fueling, and positional comfort.
Bike Primers
Short, sharp efforts before racing to activate the legs. Brief higher-RPE segments with full recovery. Finish feeling energized and sharp, not tired.
Main Run
Key aerobic run prescribed by pace to build endurance safely. Stay disciplined in Zone 2 pacing. Focus on relaxed form, steady breathing, and efficient cadence.
Intense Run
Pace-based intervals to improve threshold and speed. Efforts should be challenging but controlled and repeatable. Maintain strong mechanics as intensity rises.
Run Primers
Short, controlled pace efforts to sharpen turnover before race day. Light, quick strides with relaxed upper body. End feeling confident and responsive.
Main Swim
Primary endurance swim focused on comfort and continuous swimming ability. Guided by RPE at a steady aerobic effort. Prioritize body position, breathing rhythm, and stroke efficiency to build race confidence.
Steady Swim
Controlled aerobic swim reinforcing technique under light fatigue. Moderate RPE with emphasis on smooth, consistent form. Supports endurance and breathing control.
Swim Primers
Short, slightly higher-tempo efforts to sharpen feel for the water before racing. Low total volume with brief intensity increases. Exit the pool feeling ready, not fatigued.
Strength #1
Full-body strength session improving durability, posture, and power transfer across swim, bike, and run. Emphasize movement quality and controlled progression. Supports injury prevention and long-term development.
Event Recovery
Dedicated recovery day after a major effort. Focus on sleep, hydration, nutrition, and light movement if desired. Allow the body and nervous system to reset fully.
Event
Race day execution. Swim steady by RPE, ride strong but measured, and run to your prescribed pace plan. Stay calm, fuel consistently, and trust your preparation.
Personalized endurance coaching for multisport or single-sport athletes of all levels. In-person or virtual.
Based in Ottawa, ON
www.TrueTrailTriathlon.com