A rectangle with the captalisted words triathlon academy written inside it.

Triathlon programme

Designed for women

A programme developed to focus on maintaining strong functional muscles, as mass, strength and power naturally decline with age.


To prevent injury, triathletes must develop a thoughtful and comprehensive training plan that includes endurance, speed, and strength training, balanced with rest and recovery periods. Strength training is particularly effective in preventing injury by building muscle strength and improving flexibility and mobility. This helps the body tolerate and absorb the repetitive motion and enduring nature of swimming, cycling and running.

Female triathletes must also consider the impact of hormonal fluctuations on their training, including energy levels and muscle recovery. Coaches and athletes can structure training accordingly, such as more intense sessions during the follicular phase (days 1-14) when estrogen levels are higher and incorporating more recovery time during the luteal phase (days 15-28) when progesterone levels rise.

Strength training can also support female athletes in building bone density and maintaining muscle mass as estrogen levels decline with age. A well-designed strength training programme combined with the correct dosage of aerobic work, can help mitigate the effects of hormonal changes. This enables female athletes to stay strong, healthy, and competitive throughout their careers.

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Coaching x physio

Triathlon Academy is a unique online coaching system that combines triathlon coach and physio, who work hand in hand to guide your aerobic and strength training for the best possible results.

Our ethos as a triathlon coach and physiotherapist team is centered around helping masters athletes achieve their goal of competing in triathlon uninjured, less stressed, and feeling better than ever.

The ultimate aim is to support health, longevity and enjoyment through sport. By working together in collaboration, we strive to create a training plan that addresses the unique needs of each athlete and supports their physical and mental well-being throughout their triathlon journey.

Our core values of openness, team work, safety, community, and shared knowledge guide our approach to coaching and physiotherapy. This enables us to provide comprehensive support to our athletes and contribute to the broader triathlon community.

How does this differ from standard triathlon coaching?

Your current coach hasn't got the experience of injury management, your current physio likely doesn't understand the needs of your sport or you don't have direct feedback from them to adjust loading in a timely manner. We solve this issue as the coach and physio work together closely, looking at all aspects of your training and lifestyle.

Through this method we aim to:

Stop the stress and struggle.
Training for Triathlon can be done in an enjoyable and sustainable way that ultimately leads to a great performance on race day.
Limit preventable injuries.
This holistic approach ensures that the likelihood of breakdown due to previous injuries or poor training loads and recovery are mitigated.
Promote recovery for return.
Training using this philosophy means time away from training due to injury is minimised, as any issues are communicated quickly and training adjusted to maintain the optimal balance. This results in longer periods of consistent training allowing you to progress and develop as an athlete.

Why does this approach work?

Triathlon is a strength endurance sport. To complete you need to be strong and stable as well as aerobically fit. In many cases the limiting factor on performance is not aerobic capacity, but your body's ability to endure, absorb and recover from the training required.

Through coaching you will learn what your body responds to and needs to thrive and perform. How you are feeling day to day, session to session is as important as pace, heart rate, power data that we get from your wearable device.

With this coaching we aim to develop:

Technique and skill.
Improve your swim, bike and run technique and mechanics whilst developing aerobic fitness.
Foundation of strength.
Gain strength and stability in the gym and a better understanding of how this benefits each individual discipline.
Sustainable training and lifestyle.
Achieve balance in your life through nutrition practices, recovery methods and the formation of good habits around your sport.
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Programme breakdown

The process will be what it needs to be, it is not a fixed schedule. You are an individual and the training you need will be unique to you and will likely fluctuate over time.

There may be periods where strength and conditioning takes priority and other times that are swim, bike and run heavy. This fluid dynamic really ensures you get the most value from the programme as an athlete.

Included in the programme is:

Coach and physiotherapist led training sessions.
We provide personalized swim, bike, run, and gym sessions, along with corresponding video tutorials, which are accessible online and available for on-the-go advice.
Feedback and direction from the coaches through the software system as well as more in depth catch ups on the phone or via Zoom.
Short course and long course training.
Target your main race goals, or prepare for a variety of races.
Periodised for race season.
Phased so you are fit to race through your triathlon season, whilst still maintaining strength, body composition and health.
Nutrition strategies.
Helping you to perform in training, recover and have a great body composition without over complicating things day to day.
Lifestyle management.
Guidance on how to integrate training, recovery and nutrition into your everyday life.
Additional resources in dedicated members area.
Access to a wealth of information ranging from swim drill videos, injury prevention tips and guides on mental preparation for racing in a private members area.
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Simple, straightforward one off payment for a 12 week programme, with the option to extend as you need.

We put a huge amount of time and effort into the initial phase of the coaching process. The goal is to get to know you and your body quickly so we can get on the right path as early as possible.

In return we encourage you to bombard us with feedback and questions in this first phase. If there are big changes to be made in training or lifestyle, a lot of them will occur in the first 12 weeks, requiring the most guidance and support from us.

Initial 12 week programme

£1200 / one off payment

Combined triathlon coaching and physio led strength and conditioning 12 week programme.

  • Flexible to your lifestyle and your goals
  • Personalised to your performance data
  • Tailored to your body

Ongoing support

£300 / month

The level of support and guidance remains the same, but the focus will shift to maintaining your new lifestyle and improving performance for the long term.

We want to work with athletes who want to work with us and who are fully engaged in the process. So, if you feel after 4 weeks that this is not for you we will refund you ⅔ of the upfront fee for the 12 weeks.

If there are extenuating circumstances during the 12 week period and you are unable to train at all, we will also do a pro rata refund from that point to the end of the 12 weeks.

If you continue with coaching after the initial 12 week block, the monthly recurring subscription can be stopped or paused anytime before the start date of the next month.

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Frequently asked questions

Can't find the answer you're looking for? Reach out at david@trinetic.co.uk.

Yes, absolutely. This means you will be able to get on the right path from the outset and you are really increasing your chances of having a very positive first race experience.

As part of our onboarding process we will dive into your training history. This includes looking at what training has worked for you in the past. We will combine your previous experience, add in our knowledge and methods and really refine and improve what you are doing.

You don't need a huge amount to get going. Ideally you would start with:

  • Regular swim kit
  • Road bike or TT bike
  • Turbo trainer
  • Run gear
  • Heart rate monitor and GPS device

That's it. We can advise on specific items for race day and any upgrades or new equipment for training as we go along.

Not necessarily. It would be good, but not essential. Especially initially a lot of strength and conditioning could be done at home with minimal equipment. We will always base excercises around what you have access to.

Yes, if you find the sessions enjoyable and beneficial. We will look at the intensity and volume of these group sessions and then balance the rest of the plan around this. This way we can still achieve the correct training load.

There is no fixed amount. The total volume, intensity and balance of each discipline will be very individual. The goal is for the training load to only go as far as an amount you can recover from and therefore adapt to. That being said, expect for the total volume to increase as you build towards an event. But based on your performance and feedback we do aim to keep it manageable and fun.

Hormone replacement therapy (HRT) can have an impact on your training for a triathlon, but this impact will depend on several factors, including the type of HRT you are taking, your current hormone levels, and your overall health and fitness level.

If you are experiencing side effects from your HRT, such as fatigue or changes in your mood or energy levels, this could also impact your ability to train effectively for a triathlon.

The key is to work closely with us tracking any potential side effects and addressing them accordingly. This way allows us to develop a training regimen that takes into account your individual health needs and hormone levels, and we can make any necessary adjustments as needed.

Overall, while HRT may impact your training for a triathlon, it is still possible to train effectively and achieve your goals with proper management and support.

Yes, you can absolutely still train for a triathlon.

Regardless of whether you are in perimenopause or not, it is still possible to train for a triathlon. Regular exercise is crucial for maintaining overall health and wellbeing, and triathlon training can provide a great opportunity to challenge yourself both physically and mentally.

As you age, your body may respond differently to exercise, and you may experience unique symptoms related to perimenopause. By tracking these symptoms, we can customize your training and recovery plan to best suit your needs.

With the right support and guidance, there is no reason why you cannot continue to train for a triathlon as you age. It's important to find the right balance and listen to your body, making any necessary adjustments to your training intensity and duration. Incorporating strength training to maintain bone density, and managing symptoms such as hot flashes or mood changes, can also be helpful in achieving your fitness goals.

We want to work with athletes who want to work with us and who are fully engaged in the process. So, if you feel after 4 weeks that this is not for you we will refund you ⅔ of the upfront fee for the 12 weeks.

If there are extenuating circumstances during the 12 week period and you are unable to train at all, we will also do a pro rata refund from that point to the end of the 12 weeks.

If you continue with coaching after the initial 12 week block, the monthly recurring subscription can be stopped or paused anytime before the start date of the next month.

Get started with a 30 min free consultation

Fill out a simple questionnaire to help us get to know you better, your current training level and your overall goals so that we can have a more valuable and effective free consultation call.

  • Free consultation call

    A chance for us to find out about each other to see if we are a good fit.

  • Onboarding process

    Following payment, you will be invited to join our team on the training software Xhale and TrueCoach. Next you will be asked to link your account with any wearable devices you use in order to share your stats so we can monitor and track progress. Finally, you will be set up with access into our members only resource area where you can watch, read and learn in your own time alongside your training plan.

  • Baseline screening tests

    Strengths, weaknesses, imbalances in the gym, swim, bike, run mechanics are all assessed. Log into the members area to see the details of what you have to do. Simply record and upload your videos, and fill in the related questionnaires. We will then give you feedback on your current level and how we will move forward towards your goals.

  • Start your training

    Once you have completed the screening process, your sessions will appear in your app training calendars ready to go within a few days.