This coached training plan is written for those who have already completed super sprint distance or have a good level of base fitness and wish to take on their first sprint triathlon

Step up to the sprint distance

The super sprint is a great entry into the sport, but very few are happy to stop there. The full sprint distance is a fantastic challenge and the first competitive distance raced on the international circuit. This plan is designed for those looking to make that jump, or who are coming into the sport with a good level of base fitness and are looking to jump into the full distance.

I will work with you to improve all three disciplines, but the biggest focus for most will be the swim. Not only is this the discipline that most newer triathletes struggle with most, we will also (most likely) be taking to the open water for our first sprint distance. Most super sprint triathlons will be held in a pool, where for the sprint we will most likely be racing in a lake or the sea, which brings with it a raft of challenges. 

Most triathletes training for a goal will follow a training plan or work with a coach. Let's look at the pros and cons of each.

Training Plan

Written by an experienced coach, these take the form of a series of workouts for you to follow to help you prepare for your event.

These help remove the guesswork from your training. Preventing you from going out too hard and burning out, while also reducing the risk of injury.

While some plans are simply a list of workouts, my training plans self adjust for your fitness level. They also include videos demonstrating different exercises, and come with a free training guide which helps you navigate issues such as illness, injury and schedule clashes.

Delivered via TrainingPeaks, my plans send workouts direct to your watch or cycle computer with individual targets based on your current fitness. 

No more hours trawling YouTube or creating workouts to follow in Garmin Connect. It streamlines the process and reduces the mental load.

However, there is still no accountability or feedback loop. Nobody to ask questions, or seek reassurance from when things start to go wrong. The plan may also be too easy, or hard for you. Especially if you are much stronger in one sport than the others.

Bespoke Coaching

Working with a coach on an intensive 1to1 basis is the most reliable way to improve. 

This isn't just about having someone write you a training plan around your schedule every week, it's having someone to message with your questions and to hop on a call with when the motivation takes a wobble. 

It's having an experienced eye to review videos of your form, help you pick out the best equipment for race day, choose the right events and plan your season to help you tread that tightrope between high performance and burnout. 

It's daily data analysis, comments on all your workouts, adjustments to your plan and optimisation of your diet.

The biggest downside to this is the cost. As a highly qualified and experienced coach, my bespoke coaching costs £250 a month. While I'd like to think this offers good value for money, it still puts it out of reach for many.

Additionally, some may just not want that much contact, and prefer to get on with things themselves, preferring a more hands off approach. 

MEET YOUR COACH

My name is Simon Olney, I've have spent the last ten years helping athletes achieve their goals in triathlon, from their first finish line to top 10s at the world championship. I have been racing myself since 2012 with over 50 triathlon finishes and a handful of wins to my name. 

I work with athletes like you. Not professional athletes, but athletes who work full time jobs, have a family and have to pay for their own kit. I worked in the film industry for ten years, so understand the challenges that come with fitting training in around a stressful, demanding job. 

My plans are written to be simple to understand yet effective. My job is to help you cross the finish line of your first sprint distance, not try to bamboozle you with complex language. That's not to say that my plans are basic though. They are carefully curated, tried and tested plans to help athletes achieve their goals without overwhelming them or making unreasonable demands on their time. 

I have taken my professional development very seriously. I am a British Triathlon High Performing Coach, IRONMAN Certified Coach, Strength and Conditioning Coach, Certified Nutrition Coach, Corrective Exercise Specialist, Level 2 Swimming Teacher and Level 4 Personal Trainer. 

I am committed to helping everyday athletes like you achieve their dreams at the right price.

Supporting your training with nutrition

Nutrition is absolutely critical to triathlon performance. Get it wrong, and you're leaving performance on the table.

While the subject of nutrition can be confusing and a bit dry, as a Certified Nutrition Coach I can help explain the concepts you need to know in easy to understand language, with supporting materials you can refer back to in future

Race Day Nutrition

Race day nutrition is important for triathlon, to ensure we start the race feeling well fed and ready to go. If we don't eat enough, or eat the wrong foods ahead of our event we could find our performance being limited by our digestive system rather than our legs.

If you think you'll be out on the course for longer than 90 minutes, we're probably going to need something to eat on the race course, to avoid running out of glycogen reserves. We do not need to overcomplicate things at this level, but we do need to make sure we have a plan, and trial different breakfasts, as well as snacks in our training. 

This isn't a conversation that happens a month out from race day, this begins much earlier. We need to start training our stomach and finding what works for us several months out from race day.

We will work together to create a strategy for:

-What foods to fuel your training and race day with
-How many grams of carbohydrate you should be eating per hour
-What to eat for breakfast ahead of your event
-Fluid and electrolyte consumption targets for the environmental conditions
-How to reduce nausea and diarrhoea 
-Budget friendly alternatives to sports nutrition
-How to carry nutrition on race day

Day to Day Nutrition

What you eat before a session, after a session and for your meals has an enormous impact on your performance. 

What you eat before a session will often dictate the success of your workout. If you are under-fuelled you may struggle to hit your targets, or fade towards the end of your session.

If you eat too much, or the wrong foods ahead of a workout, you will feel nauseous, sluggish, and probably have to pull the plug.

After a workout you need to refuel your body.  Carbohydrate will help replenish your glycogen stores, making sure you are ready to go for your next session. Protein will help your body recover and adapt to each session. This doesn't simply mean chugging protein shakes, it's about finding the best way to increase protein levels in your day to day diet.

We also have fat intake to consider, as well as micronutrients. These are vitamins and minerals which are required to help keep our body healthy. While many people can play this fast and loose, as a triathlete you will get found out if you neglect these.

I can help you make small, but meaningful changes to your diet to ensure you're optimising triathlon performance while also ensuring you don't miss a beat in your work and personal life. 

The focus here is on performance rather than weight loss, and there is no requirement to track your food.

Let's take a look at what's included

12 Week Training Plan

You will gain immediate, full access to your 12 week training plan, ready to download into your TrainingPeaks calendar. Every month I will edit the plan to fit around your ability, job and family life to ensure it is realistic and achievable.

With one workout a day of no more than an hour in length on weekdays and hitting a maximum of 8 hours per week, this plan is written for real people with real lives. 

Never used TrainingPeaks before? Don't worry, I also include my TrainingPeaks for Triathletes mini course. It helps you setup your account, sync your devices, set your thresholds and understand the jargon.

Even if everything seems a bit overwhelming, I can talk you through it all during your first coached session.

Four Coached Sessions

As part of the programme you get thirteen online 1to1 coached sessions with me, a British Triathlon High Performing Coach.. 

Each session starts with an update from you about how the last block of training has gone, You can share what went well, what didn't go so well, and what your next month looks like.

I then tweak the training plan to suit you. We can extend some sessions, shorten others, add in an extra rest day, or even some additional sessions. 

We then go through a short coached session covering the following topics

Session 1: Stroke Analysis

Your homework between the first and second session will be to get a video of your swimming for me to analyse. I can use thousands of hours of experience coaching athletes on poolside to give you feedback on where to improve your technique.

Can't get a video of yourself swimming? I will use some stock videos of myself and others swimming to provide you with pointers on different areas of technique.

By the end of this session you will have a clear idea on what it is you need to do to improve your swim efficiency and prevent months of frustration.

Session 2: Open Water Swimming

Open water swimming is incredibly intimidating. We're stepping away from the heated, chlorinated world of pool swimming into cold, deep and often dark water where we swim surrounded by hundreds, sometimes thousands of other swimmer. It's enough to raise anyone's pulse.

In this session I will help prepare you for the transition to open water. I will teach you how to put a wetsuit on, how to sight, how to avoid getting caught up in the washing machine, and how to calm yourself if you suffer a panic attack.

By the end of this session you will feel much more confident and able to take on your first open water swim.

Session 3: Course Analysis

Every triathlon course is different. The swim course, the hills on the bike route, the location of the aid stations on the run. We cannot afford to line up with zero idea of what's ahead of us. I sit down with you and the course maps to analyse the race in detail. I will also be able to provide insights from athletes I have previously coached who have completed the course and add my own personal experience as an athlete where possible.

By the end of this session you will have a clear understanding of the layout of the course, the location of the feed stations and the most challenging hills.

Session 4: Race Planning

By this point, we will be getting very close to the start of your event. It's time to get clinical with our race planning. We want to have a very clear idea of everything on race day so there's no surprises, and we won't be making it up as we go along.

By the end of this session you will know what time to get to the race venue, what needs to go in  your transition area, where to start, what pace targets to aim for, what to eat and how to manage setbacks on the day.

Session 5: Race Briefing

The final coaching session is normally scheduled for the day before your race. This is your last chance to ask me questions, share updates, make any last minute adjustments to the plan, and seek reassurances. 

After this session you will feel fired up and confident in your ability to complete your goal. 

Triathlon Courses

Is there a sport more complex than triathlon?

Between swimming, cycling, running, strength, nutrition and all of the equipment required, it's very easy to feel overwhelmed.

When you purchase my programme, you get instant access to all of the following triathlon courses:

Triathlon Swimming Masterclass: RRP £50

Introduction to Strength and Conditioning for Triathlon: RRP £50

Race Day Nutrition: RRP £25

Fat Loss For Triathletes: RRP £30

Triathlon Race Day Success: RRP £10

Hill Climbing Masterclass: RRP £10

Clipless Confidence: RRP £5

That's £180 in free content to help you build towards your goal available immediately on my exclusive app so you can learn on the go.

Free TrainingPeaks Premium Subscription

My plans are delivered via TrainingPeaks as it is the best software on the market.

However, the best features are behind a paywall. The ability to see in depth data and move workouts around on your calendar are, unfortunately, premium features.

So I cover the cost for you.

TrainingPeaks Premium costs USD $19.95 per month. As a coach I can get this for a lower price, and cover the price of your premium subscription for the duration of the programme. 

Not only do you gain full control over your calendar and data, you also get access to TrainingPeaks virtual. This software talks to your indoor trainer to provide engaging visuals, simulate riding on varied terrain, participate in races, group rides, time trials and more. 

Please note that you will receive an email after purchasing with instructions on how to redeem your subscription. 

The value of working with a human coach

In the age of AI, some will gravitate towards asking a chatbot for advice. Here's what I can offer that AI can't. 

Telling you what you need to hear, not what you want to hear

AI psychosis is a very real issue. Most chatbots are sycophantic and will tell you what to hear, so you use them more.

As a coach I am 100% in your corner, but I'm also here to give you some hard truths when you need to hear them.

I'm definitely not an old school coach who will berate you for missing a single session, but I will make sure you stay on track to complete your goal. 

Real, lived experience as an athlete and coach

Unlike AI, I've trained for and completed for triathlons. I've thrashed up and down the local leisure centre pool gasping for breath. I know how it feels when your legs feel like lead on the run, and I understand just how hard it can be to stay focused.

I've also coached hundreds of athletes to their triathlon finish lines. I have the gut instinct and experience to help steer you in the right direction when things don't go to plan or you need extra support

A calm, human voice to lift you up

Triathlon is probably the toughest sport on the planet. Not many people will argue with that. That initial motivation you felt when you signed up will start to fade when the alarm goes off at 5AM for the third time in a week.

There will also be time lost to illness, you'll experience self doubt, have days where every thing feels hard, and think about quitting at least once.

At times like these, there's no replacement for a human calmly lifting you up and helping you get your training back on track. 

Let's talk pricing

I didn't start coaching purely to make as much money as possible. If I did, I would be cold messaging executives on LinkedIn all day rather than building programmes like this.

I want to offer good quality coaching at a fair price.

The value of the training plan, courses and TrainingPeaks Premium subscription comes to over £200 on their own. 

The thirteen coached sessions are with myself are valued at £375. 

The cost of this programme is £400 (or regional equivalent). That's a massive saving on RRP and everything you need to be guided towards your first sprint triathlon by a professional coach.

This will likely be a fraction of what you'll be spending on your bike, wetsuit, running shoes, pool fees, bike service, travel, accommodation and merchandise. 

It's not just about finances though. It's about the time you will save. No more hours spent trawling through YouTube, double guessing your training or doing unnecessary sessions. My programme helps you protect your time, so you can prioritise your family and social life. 

While it would be incredibly foolish of me to make any guarantees about results, your chances of finishing with a time you're proud of will skyrocket when you choose to work with me. 

Don't just take my word for it

Check out some testimonials from previous athletes