Triathlon - Half Distance - Beginner 20w

Hey Triathlete! 
Dreaming of upping the ante and signing up for half distance triathlon?
This is a 20 week, half distance (1900m swim, 90K bike, 21.1K run) training plan for you who have time to train up to 10hrs per week. This is ideal for anyone who has either done shorter distance triathlons previously, or already done a few half distance, but is looking for systematic, science based training plan with weekly learning points.
 
**Structure**




This plan includes comprehensive strength program with 3 strength workouts. You will be swimming 1-3 times a week, biking 3-4 times and 2-3 times per week.
You'll have at least one full day off, and 1 reloading (easy day) day per week. Your recovery weeks are schedule for every 3 weeks after loading 1-2-3 then reloading.
You are encouraged to listen to your body and mind and take recovery week when you feel you need to. I am always here to help you figure these things out!

You will need your regular swim/bike/run gear plus smart watch so you can download the daily workouts to your watch, and your workout data to the program. 

Most weeks you'll also learn something related to endurance training, such as recovery, sleep, how to monitor your recovery, sports nutrition, mindset etc.



**When to start?**
 

There is no better time than today.
This plan is not taking into consideration your female cycle. If you would like to now how to adjust this plan or get a female specific plan, please just email me! 
You may want to start this program on the first day of your menstrual cycle and adjust the program so that the recovery week falls around your period. So for example, if your cycle is 28 days, you will keep the training load increasing until 5-7 days before your periods, then ease off (recover) right before and perhaps a couple of days into your periods, depending on whether you have bad cramps or not. If no symptoms of PMS or cramps, then no need to have periodized recovery week right before the periods. It is individual, and I can help you figure this out with you. Just email to get started!
 




**What is included with this plan?**


Training program via TrainingPeaks app (Basic Athlete Account included) and/or our own strength training App

Weekly notes - mental training advice - sports nutrition advice - recovery advice

Strength training program

Training intensity zones for you

Email access to coach Marjaana 

Access to our private Facebook group 
Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.

Track your performance with robust data tracking and detailed graphs.

Plan for your event in the TrainingPeaks calendar.

Track your weight, sleep, hours, fatigue and stress while you train.

Syncs daily with other popular apps like Garmin and MyFitnessPal.

**AdOns**

Personalized nutrition & hydration nutrition plans at additional cost.

Personalized Strength Training Program based on movement analysis and strength assessment at additional cost, including a specialized strength training app with video instructions! Contact me for more deets!



**Support**

This is a "self-coached" plan, meaning that I will be not coaching you and commenting on your training, however, you will have access to me via email and/or our private Facebook group, where you can ask questions, and share your wins and struggles! Once you purchase the plan, you can request access to the FB group.



**How does it all work? **


Once the payment has been processed, you will receive your log-in to the Trainingpeaks account where your training plan and diary will live. Make sure to use your best email address as your Trainingpeaks account will be set up with that email. 

Once you've accessed your trainingpeaks account, you need to set up the connection to your smartwatch and you can start training! All structured workouts will download automatically to your watch once you have linked your smartwatch with TP (trainingpeaks). 

Please allow 24-48 hours for everything to get set up. Thank you! If you have any problems accessing your program, please email ask@tiredmomruns.com. If you'd prefer a training plan on paper pdf please ask.


Don't be a strangers, please follow me on IG: www.instagram.com/tiredmomruns or www.instagram.com/besisufit! 

If you have any questions, I am only an email away! 
Marjaana 
MSc Sports Sciences, NASM PT, GGS Women's Coaching Specialist