Personalized Training Plans

Your training includes a clear roadmap for the weeks ahead, while leaving room to adapt as your fitness, recovery, schedule, and even training conditions evolve. The result is coaching that's structured without being rigid.

• A personalized training schedule built around your goals, experience, and lifestyle
• Weekly or bi-weekly schedule updates that adapt to your progress, recovery, daily life, and training conditions
• Training built with purpose, so every session supports your long-term progress
• Ongoing feedback to keep your training moving in the right direction
• Support and guidance every step of the way

Direct Coach Access

Communication is a key part of effective coaching. You’ll have dedicated time each month to connect directly with your coach to review training, ask questions, and adapt your plan as needed.

• Up to 2 hours of coaching calls per month
• Flexible scheduling (weekly, bi-weekly, or monthly)
• Direct text messaging for questions or updates
• Review workouts, discuss progress, and adjust your training together
• Support when dealing with injuries or schedule changes

Nutrition Guidance

Training hard requires proper fueling. Nutrition guidance helps ensure your day-to-day habits support both performance and recovery.

• Daily nutrition guidance to support training and recovery
• Fueling strategies for key workouts and races
• Hydration guidance for endurance training
• Practical advice to improve consistency and performance

Race Strategy & Pacing

Choosing the right races and preparing for them properly is an important part of long-term progress in triathlon. Coaching includes guidance on selecting events, understanding course demands, and developing pacing strategies that match your strengths.

• Guidance on selecting the right races for your goals
• Understanding race course profiles and demands
• Bike and run pacing strategies tailored to your strengths
• Planning for strong race execution

Training Data Analysis

Training produces valuable data, but the numbers only matter if you understand what they mean. Coaching includes regular review of training metrics to understand how your fitness is developing and where improvements can be made.

• Analysis of heart rate, pace, power, and overall training trends
• Insights into how your fitness is progressing
• Identification of strengths and areas to improve
• Clear explanations of what your training data means

Additional Coaching Support

Beyond training plans and performance analysis, athletes receive support across many areas that influence training and racing. This includes practical guidance around equipment, bike setup, and race preparation.

• Basic bike fits to improve comfort and efficiency
• Bike maintenance advice and setup guidance
• Recommendations on shoes, bikes, tri suits, and other equipment
• Advice on upgrades that fit your goals and budget
• Ongoing support across every aspect of training and racing

Group Training Sessions

Training with others is a great way to build confidence, develop new skills, and connect with the Capital Tri community. Throughout the season, registered athletes may have opportunities to join optional group sessions and train together.

• Pool and open water swim sessions
• Group rides and runs
• Real-time coaching and technique feedback
• Connect with and learn from other athletes

*Sessions are not guaranteed and may vary depending on weather, season, and availability.