We believe in a holistic, evidence-based approach that focuses on:

1. Consistency: Regular training fosters steady improvement.
2. Progressive Overload: Gradually increasing intensity enhances performance.
3. Periodization: Strategic planning ensures you peak at the right times.
4. Recovery: Adequate rest prevents injuries and promotes long-term gains.

The Importance of Training Volume

Research indicates that high-volume training enhances mitochondrial density and capillary growth, improving oxygen delivery and energy production (Jones & Carter, 2000). This aerobic foundation is crucial for endurance and overall performance.

Endurance Workouts

Build your aerobic capacity with low to moderate intensity sessions that improve fat utilization and endurance.

Interval Training

Incorporate high-intensity intervals to boost speed and VO2 max, enhancing both aerobic and anaerobic capacity (Laursen & Jenkins, 2002).

Brick Workouts

Simulate race conditions by combining cycling and running sessions to improve transition efficiency and muscle memory.

Hill Repeats

Strengthen your legs and enhance your ability to handle lactate during sustained efforts with targeted hill workouts.

Recovery Sessions

Engage in low-intensity activities that promote blood flow, reduce muscle soreness, and aid in active recovery.

Tempo and Sweet Spot Training

Improve your lactate threshold and endurance with sustained efforts that challenge but don't overwhelm.

Power Profile Training (PPT)

Optimize your cycling performance with workouts tailored to your specific power zones and goals.

Fatigue Resistance Training

Develop the resilience needed to maintain performance levels even when fatigued, essential for long-distance events.

TrainingPeaks

Access personalized plans, track your progress, and analyze performance metrics to stay on course.

Zwift and TrainerRoad

Enhance your indoor training with interactive platforms that offer structured workouts and virtual environments.

Outdoor Training

• Helmet Use: Always wear a properly fitted helmet while cycling.
• Visibility: Use reflective gear and lights in low-light conditions.
• Traffic Awareness: Obey traffic laws and stay alert to your surroundings.
• Hazard Recognition: Watch for road hazards like potholes and debris.

Indoor Training

• Equipment Setup: Ensure your trainer and other equipment are secure.
• Environment: Maintain good ventilation to prevent overheating.
• Hydration: Keep fluids accessible to stay hydrated during workouts.
• Monitoring: Use devices to track heart rate and exertion levels.

Sprint

Ideal for beginners: 750m swim, 20km bike, 5km run.

Olympic

Standard distance: 1.5km swim, 40km bike, 10km run.

Half Ironman (70.3)

A step up in endurance: 1.9km swim, 90km bike, 21.1km run.

Ironman

The ultimate challenge: 3.8km swim, 180km bike, 42.2km run.

Ultraman

For seasoned athletes: 10km swim, 421km bike, 84.4km run over three days.

Balancing Training Load

Monitoring your Training Stress Score (TSS) helps optimize performance while minimizing the risk of overtraining. By analyzing TSS alongside fitness and fatigue metrics, we can adjust your training plan to ensure continual progress.

Weekly Training Structure

A balanced weekly regimen includes:

• Variety of Workouts: Endurance rides, strength training, tempo runs, and recovery sessions.
• Metrics Tracking: Monitoring sleep, heart rate, and other vital signs to inform training adjustments.
• Progressive Overload: Gradually increasing training demands to enhance performance safely.

Seasonal Planning

Strategically structuring your training phases ensures you peak at the right times. This involves:

• Build Phases: Increasing training intensity and volume.
• Tapering: Reducing load before key events to allow for recovery.
• Recovery Phases: Incorporating periods of rest to prevent burnout and injuries.

Essential Equipment

• Indoor Trainer: For controlled cycling workouts.
• Power Meter: To measure output and track improvements.
• Training Apps: Utilize platforms like Zwift or TrainingPeaks.
• Heart Rate Monitor: For tracking intensity levels.
• Swim Gear: Access to a pool and appropriate swim equipment.
• Bike and Safety Gear: A reliable bike, helmet, and reflective clothing.

Setting Up Your Training Environment

Creating an effective training space involves:

• Proper Equipment Setup: Secure and correctly assembled gear.
• Comfort Considerations: Adequate ventilation and space.
• Accessibility: Easy access to hydration and nutrition.

Effective triathlon training requires a balanced approach to swimming, biking, and running. Here’s a general guideline for the percentage breakdown of each discipline in your training plan:

• Swim: 20-25% of total training time. Swimming focuses on developing technique, endurance, and efficiency in the water.
• Bike: 50-55% of total training time. Biking is often the longest segment of a triathlon, making it crucial to build strong cycling endurance and power.
• Run: 25-30% of total training time. Running training emphasizes building endurance, speed, and resilience, particularly for the final leg of the triathlon.

These percentages can vary based on the individual athlete's strengths, weaknesses, and race distance. Customizing the training plan to fit personal needs and goals is essential for optimal performance.

Our coaching program offers flexible and comprehensive training delivery methods to suit your needs and lifestyle. Here are the key features:

Training Delivery

• Training Peaks: Use TrainingPeaks for detailed workout plans, progress tracking, and performance analysis.
• Weekly Training Plans: Receive personalized training plans delivered weekly, tailored to your goals and schedule.
• Periodization: Structured periodization based on your race schedule and life commitments to optimize performance and recovery.
• Custom Training Zones: Personalized training zones for heart rate and power to ensure you're training at the right intensity.

If you're considering enhancing your triathlon performance through a structured, science-based training program, reflect on your goals and how a personalized coaching approach might benefit you. Assess your current training regimen and identify areas where expert guidance could make a difference.

Monitoring your daily Training Stress Score (TSS/day) provides insights into how your body handles training intensity over time. By categorizing your training into zones—Optimal (Green), Overreaching (Yellow), and Overload (Red)—you can balance your workouts to maximize performance while minimizing the risk of injury.

Key Zones:

• Optimal Training Zone (Green): Ideal for consistent improvement without overtraining.
• Overreaching Zone (Yellow): Useful for short-term intensity boosts; requires careful monitoring.
• Overload Zone (Red): Indicates dangerously high training loads; time to prioritize recovery.
• Transition and Freshness Thresholds: Help identify when performance may decline due to undertraining or overtraining.

Importance:

• Prevent Burnout and Injury: Staying within optimal TSS ranges reduces risks.
• Peak Performance Timing: Helps schedule peak fitness for key races.
• Data-Driven Adjustments: Allows real-time tweaking of your training plan based on TSS trends.

By utilizing this approach, you can tailor your training to stay healthy and perform at your best when it matters most.

A well-structured training week includes a mix of workouts designed to improve various fitness components:

• Workout Variety: Incorporates endurance rides, strength training, tempo runs, swim drills, and recovery sessions.
• Balanced Disciplines: Ensures equal focus on swimming, cycling, running, and strength to develop all-around fitness.
• Metrics Tracking: Monitors sleep, resting heart rate, and weight to adjust training loads and prevent overtraining.
• Training Stress Score (TSS): Records the intensity and duration of each session to balance high-intensity days with recovery.

Importance:

• Personalized Training: Adapts to your specific needs and race goals.
• Comprehensive Preparation: Builds endurance, strength, and technique across all disciplines.
• Informed Decisions: Data helps optimize training loads for peak performance while minimizing injury risk.

This balanced and monitored training approach enhances performance and keeps you on track toward your triathlon goals.

Managing training load and recovery throughout the season is crucial for peak performance and injury prevention.

Key Metrics:

• Training Stress Score (TSS): Tracks overall training intensity and volume.
• Training Stress Balance (TSB): Reflects the balance between fitness gains and fatigue.

Importance:

• Planned Peaks and Tapers: Gradually increase training load and then taper before key races to optimize performance.
• Race Readiness: Monitoring TSB ensures you're fresh and ready on race day.
• Recovery Phases: Post-race recovery periods prevent burnout and support long-term progress.

Why It Matters:

Effective seasonal management distinguishes between simply finishing a race and excelling. By strategically balancing training stress and recovery, you achieve peak performance when it counts, reduce injury risks, and promote sustained athletic development.