The program will suit the individual who has been training consistently for at least 2 years and can comfortably complete a 4-hour cycle, 2-hour run and 3–4-kilometre swim.
If you have an aversion to long duration low intensity (but not necessarily easy) training, then this is not the training program for you. Maximising aerobic capacity, i.e. maximal rate of fat oxidation, cannot be achieved any other way.
The basic content of the program will be the same for all participants, including me, and we will all be focused on improving the same areas of fitness.
The structure of the program will be fixed for each period with sessions during the week limited in duration to take into account work commitments. However, if it is possible for individuals to organise some time off during the week (specifically Wednesday for this program structure) then extended morning sessions will be prescribed, rather than morning/evening split sets. The program structure endeavours to make the training process as efficient as possible.
The structure of the program will change slightly as it transitions from an easy intensity focus in Base 1 to a steady intensity focus in Base 2 and onto a race specific focus in the final 8 weeks leading up to race day.
Depending on the progress of each individual, a Base focus may be appropriate for the entirety of the program.
Each individual will receive a weekly program, with the training prescription based on current level of fitness.
The priority in the initial stages of the program will be to determine current level of fitness in all three disciplines. This can be done by assessing past performance benchmarks in combination with field testing.
Training will include regular test sets to monitor fitness and the pace of progression will be individualised.
Each week I will request specific information about the training sets completed during the week and will rely on each individual to forward this information to me.
Nutritional advice will be given in order to maximise the adaptations of the most important training sessions.
I will be conducting a minimum of two “coached” sessions per week, in the form of Zoom cycle trainer sessions or outdoor running sets (Not in the week of 19th-25th July as I will be on holiday).
A weekly group open water swim session will be included in the final 8-week period leading into the race, most likely at Coogee beach, as well as an outdoor race specific Saturday morning cycle session.
As I will be a participant in the sessions myself and not coaching from the sidelines, the cost of the program will be $50 per week.
If interested in joining the program, please email me: firstname.lastname@example.org and I will forward more details of the general program structure so it’s suitability for your current work/life schedule can be assessed.
Please feel free to ask questions if more information is required.