Squad Triathlon Training

Whether you are just starting out in triathlon or have been training for many years our training sessions are suitable for you. We have a team of experienced coaches and that’s exactly what you’ll receive at our sessions – coaching! At Tri Nation Triathlon we follow a specific training structure set out by our head coach which varies over the season and is dependent on what event you are training for.

Often the training sessions will split into short and long course groups to allow for the different physical adaptations required for the different length events.

To make improvements, enjoy training and to challenge yourself means the sessions you attend need to be more than just meeting people for a ride or run. Our training is set up to be your hard sessions of the week where you will often be pushed to go that little bit faster. You will also find you will work far harder in a like-minded group with a good coach then you would on your own. The weekly timetable is summarised below, weekend sessions vary and details are provided in the online calendar.

Monday 5:15am Swim
Musgrave Park Pool

Longer aerobic swim of 75 – 90 minutes . Great for all year round swimming. Depending on the swimmer total volume for this session is 3-5km.  Caters for all abilities and we coach the individual not the group ensuring that every swimmer is doing what is relevant to them.

Tuesday 5:15am Cycle – Windtrainer
Virtual session, Link in the FB team page

Strength based session focusing on longer reps in harder gears to build specific strength that allows you to ride faster for longer.  Total session goes for 75-90 minutes including a short run off the bike.  We train for triathlon, not swim, bike or run and this is one of our weekly sessions that assists that development. You will need bike, windtrainer, bike and run shoes for this session.

Tuesday 6:00pm Swim
Musgrave Park Pool

This session offers some more specific individual feedback and work on some speed work that you can only do in a 25m pool.  We also focus on some specific triathlon open water skills in this session such as drafting.

Wednesday 5:15am Run

Opposite Garage Espresso, 176 Grey Street, South Bank

This is our hard group run session of the week utilising the great surrounds of the Brisbane CBD.  It always starts with a group easy run of 30-45 minutes to develop endurance. We have 2 coaches at this session and it caters for all levels of runner. Depending on the time of year the after the easy 30-45 minutes it can be hill reps, fartlek or intervals.  All abilities are catered for.

Thursday 5:15am Brick – Cycle/Run
Nundah Criterium Track, Albert Bishop Park, Hedley Ave, Nundah. Along with other locations

This is a specific triathlon session where it alternates between blocks of time on the bike and run.  Multiple bike/run allows you to develop that specific triathlon strength.  Total session is 75-90 minutes.  It is one the more high intensity based sessions of the week but extremely beneficial to improve fitness and race day performance.

Thursday 6:00pm Run
Various locations followed by dinner and a drink

This is a tempo run, from various locations check the FB teams page for details

Friday 5:15am Swim
Musgrave Park Pool

Great bang for your buck by doing a swim session to maximise training time and train for triathlon.  The combined session goes for 90 min or otherwise 1 hour swim or 45 min run.

Saturday 6:00am Various, Long run & Park run
Various locations

Sunday 6:00am Various, Long ride or races
Various locations