📝 Plan Summary

This 15-week post-season triathlon plan is designed specifically for female athletes in peri- and post-menopause who want to use the winter to build solid technical foundations, improve strength, support hormonal health, and maintain fitness in a smart, sustainable way.

It blends structured endurance, targeted high-intensity work, and progressive strength training with a strong emphasis on female physiology, so you can train effectively for performance while supporting your long-term health and well-being.

🧍 Who this plan is for:

• Female athletes in peri- or post-menopause who want training that works with their physiology, not against it.

• Intermediate peri/post menopause female triathletes or strong beginners (e.g. runners moving into triathlon) who are confident training independently.

• Women who want to refine technique, build strength and mobility, and lay a solid endurance foundation through the off-season.

• Ideal for those who like to understand why they’re doing a session — not just follow a generic plan.

📅 Weekly Structure

Each week typically includes:

🏊 2 swims (1500–2200m):

• One technique session, where you select drills from my video library to target your personal development areas.

• One endurance or speed session to maintain aerobic fitness and develop pace.

🚴 2 bike sessions:

• One smart turbo workout with short, hard efforts — excellent for maintaining top-end fitness and supporting metabolic health during peri/post-menopause.

• One endurance ride, either outdoors or on the turbo.

🏃 2 runs:

• One interval session to improve speed and efficiency.

• One easy endurance run, gradually building up to 90 minutes.

💪 2 strength sessions:

• Progressing from anatomical adaptation to pure strength, with a focus on mobility, bone health, and power development.

🧰 Equipment Needed

• Swim: Fins, paddles, pull buoy, optional ankle band.

• Bike: Smart turbo trainer (compatible with TrainingPeaks Virtual or Zwift).

• Run: A GPS watch (Garmin recommended, Apple Watch acceptable).

• Strength: Basic strength equipment (e.g. resistance bands, weights, mat) or access to a gym would be really useful as the weights get heavier.

🎯 Plan Goals

🧠 Refine swim, bike, and run technique for greater efficiency.

🫁 Develop aerobic endurance as a strong base for future race-specific phases.

🔥 Include high-intensity sessions to improve top-end fitness and support blood glucose regulation and body composition in peri/post-menopause.

🏋️‍♀️ Build strength and mobility, essential for performance, bone density, and injury prevention in this life stage.

🧘 Promote recovery and resilience through balanced training.

📝 Education & Menopause Support

Throughout the plan you’ll find detailed notes on peri/post-menopause including:

• Nutrition and hydration tips to support hormonal health and performance.

• Explanations of why each training type benefits female physiology.

• Common menopause symptoms and practical strategies to manage them.

• Insights to help you understand how your body is changing, so you can adapt your training confidently.

This isn’t just a training plan — it’s a comprehensive educational resource to help you navigate peri/post-menopause while continuing to train and thrive.

💬 Support & Communication

This is a self-guided plan. There is no direct coach feedback included, but each session includes clear instructions and context to help you get the most from your training.

If you do need to contact me, my email is jennie@tribirdsportcoaching.com or my website is www.tribirdsportcoaching.com