The Trimarni 10-week Foundation plan is designed for the athlete who is getting into triathlon training or is returning to triathlon training after an off-season/break. We designed this plan to help you develop the proper skills, strength and endurance so you can build a solid foundation in route to your more race specific training. The entire plan includes very detailed and structured workout - each with a purpose, main set, pre-set, main set and cool-down/post-set.

Consider this plan as the blueprint of building a strong foundation for your body. 

This triathlon plan is ideal for the following athletes:
-Training for an upcoming endurance event and would like to ease back into structure.
-Overcoming an injury and in a healthy state to return to structure.
-Resuming training after an off-season.
-Returning to training after a long hiatus from structured training.
-A new triathlete needing to improve strength, mobility and skills before progressing to more advanced or longer distance training. 
-An athlete who is highly susceptible to injury or sickness and needs a well-built training plan.
-An athlete wanting to build a strong foundation before a long season of training and racing. 

 Foundation plan highlights:
-The swim focus is on skills and improving your body position, alignment and tautness in the water so that you can take your pool fitness to the open water. 
-The bike focus is on improving your posture, riding awareness, cadence and pedaling mechanics to help you prepare for different riding conditions and to help with terrain management. Your workouts will be a mix of workouts, like heavy gear, single leg drills and high cadence, along with endurance rides, to help you develop your muscular and cardio resilience.
-The run focus is designed to help you correct flaws in your form and posture as you work to become a more resilient triathlete. Our run training is designed to help you run better off the bike.

After the completion of this plan, consider purchasing the Trimarni 20-week half or full distance Ironman plan to continue on with your Trimarni training. 

A foundation plan is the start of a successful training and racing season. Because a builder does not build a roof before laying the foundation of a house, we want you to think of this phase as the bottom tier of your season pyramid of training. By addressing the limiters and weak areas in your body and skills now, you can ensure smooth progression, with good health, as the season progresses. 

Out of every phase of training, this is the most important, yet overlooked phase of training by triathletes. Triathletes are very eager to jump into long or intense training and most of the time, the body is not resilient enough to handle the extreme training load and thus, injury, sickness or burnout occurs.
We are confident that this plan will pave the way for a great season ahead with a healthy, fit and strong body. 

All level of fitness, from beginner to elite, will benefit from this detailed training plan.

We hope you enjoy this beneficial phase of training as it is the start of building your fitness for your upcoming season of training and racing. 

What’s included in your Trimarni 10-week Foundation plan?

• A structured training plan with specific swim, bike, run and brick workouts as well as recommendations as to when to complete strength training. The plan includes a variety of workouts - all bike workouts can be done on an indoor bike trainer. We also include treadmill workouts for quality indoor training. Each workout includes a focus so you know what and why you are doing what you are doing. Each workout includes a warm-up, pre-set, main set and post set for every workout to bring purpose to each training session.

• Welcome packet – We include everything you need to know about your training plan. Swimming, cycling and running specifics - detailed handouts including videos for drills that you will see in your plan.

• RPE Handout - description of Trimarni RPE "zones". All workouts can be accomplished with RPE (ratings of perceived exertion). A power meter and heart rate monitor is not required for our training plans but both can be used.

• Once you purchase the training plan, you will receive an email from us within 24 hours with the training plan handouts and instructions on how to access the link for your training plan (which can be uploaded to your personal Training Peaks account. You must have a Training Peaks account - which is free - to utilize our training plan).
  
  If you have any specific questions about our plans, don't hesitate to send us an email.

Join our team!

For less than $17 a month, you can join the Trimarni coaching team and learn from us as your coaches. You receive access to the team educational content google drive which is packed with educational information, videos and handouts. This drive is updated weekly with new information. You also have access to the Trimarni team private Facebook page, which is a great place to ask questions and to experience constant motivation and inspiration. Every Wednesday you will receive our “check-in” newsletter to your inbox, which cover topics like sport nutrition, daily nutrition, race strategies, motivational tips, mental skills, dealing with sickness or injury, mobility work, strength training, tapering, post race tips, travel tips, swim, bike, run form and skills and so much more! This newsletter also includes a question of the week and team member race results (Yes - we want to highlight your results too!). Every week Marni and Karel also do a Facebook live chat on their private team page where they discuss a timely topic in great detail. You also gain access to over a dozen discounts from Trimarni team affiliates!
As a team member, you can ask questions anytime and we will be sure to either email you back or address in an upcoming newsletter or video.

If you are interested in private training/coaching, we also provide group training, camps and clinics. Contact us for more information.