GO SOLO Online Triathlon Training

If you’re an athlete looking to stay fit and healthy, stay connected and stay ready for when race day rolls around…GO SOLO is designed for you!

Programs with up-to-date content will be available via the CoachingMate app, providing a full periodised program with metadata (distance, time, load), strength and conditioning and flexibility sessions, a dryland swim program, as well as bike (wind trainer and road) and run sessions.

This program is specifically designed for those athletes who have a Half Ironman (70.3) or Full Ironman distance race goal. It is priced at $39.00 per week. It will have the ability for athletes to receive programmed workouts via the CoachingMate app, providing a full periodised program with metadata (distance, time, load), strength and conditioning sessions, a dryland swim program, as well as bike (wind trainer and road) and run sessions. This membership is ideal for those who enjoy training independently, whilst following a structured, professional program.

AUD 39.00

This membership is specifically designed for those athletes who have a Fun Tri, Sprint or Olympic distance race goal. It is priced at $36.00 per week. It will have the ability for athletes to receive programmed workouts via the CoachingMate app, providing a full periodised program with metadata (distance, time, load), strength and conditioning sessions, a dryland swim program, as well as bike (wind trainer and road) and run sessions. This membership is ideal for those who enjoy training independently, whilst following a structured, professional program.

AUD 36.00

What you receive:

CoachingMate © Training Program, including appropriate periodisation, goal/training phase specific sessions and metadata (distance, time, load), strength and conditioning sessions, dryland swim program, as well as bike (wind trainer and road) and run sessions – all to follow at home
FREE initial athlete consultation with a designated coach
Regular online social events – coffee catch ups, happy hour, athlete team meetings
Access to exclusive athlete workshops, seminars and educational clinics
Welcome Pack valued at over $100, with Annual membership
You won’t get better value anywhere!

CoachingMate ©

Provides athletes with a fast and efficient native app for viewing workouts (in detail), quickly and easily from their phones. Athletes now have greater flexibility from an intuitive app that allows them to:

View their overall training planned phases, by time, volume or load
Load different programs by layer, providing additional training options
View programs in planner or graph views
View workouts by overview, current day, list view and events
Load dashboard to view current progression of workouts by sessions, time, distance or load over a year, month or week
Select your athlete level and assigned planner options to follow
See all the members in your training group (ability to message and communicate on workouts within group coming soon!)
Message your coach, giving you a central feed to communicate with your coach (think of it as a Coach Hotline)
Join live online sessions with Go Virtual function

Strength & Conditioning Program

Incorporating strength training into your workouts can help you develop strong bones and muscle tone, improve posture and muscle imbalances, and ensure your musculoskeletal system can handle the cardiovascular efforts required for triathlon training and racing.

All strength exercises are to be performed in the sequence listed.

Join us online to complete this session together. Coaches will be online to provide explanations, give demonstrations and provide coaching tips. You’ll even have the option to ask questions as you go and seek immediate feedback.

Flexibility Program

Stretching your body to become more supple and flexible offers many physical benefits. This form of training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility.

All flexibility exercises are to be performed in the sequence listed.

Dryland Swim Program

Dryland swimming exercises can be used for improving neural pathway processes when learning or refining technique or as part of a dryland activation session, pre-training or warm up at an event.

Anyone learning these exercises for the first time or athletes wanting to refine and make sure drills are being performed correctly are encouraged to perform all these online with a coach or in front of a mirror, somewhere where you can at least see your reflection. Getting these exercises ‘technically’ correct out of the water is crucial to the enhancing the process of getting them in the water.

All functional exercises are to be performed in the sequence listed.

Ride Program

Ride sessions are programmed 2-3 times per week, and include a long ride, a strength endurance workout and a coached windtrainer session. These are designed to build up your bike endurance, increase your VO2 max, create strength and ultimately make you faster.

Meet up with your training buddies and Coaches, for an online ride session. See the faces, receive coaching tips, stay motivated and get your kick of endorphins, as a team.

We will have 2 options for all our programmed athletes:

Join our private Zwift group rides – Tri-Alliance Social Saturday & Hot Laps

Join us for an online coached session to see all your buddies and ride with the coach!

Coaches will be online to provide explanations, give demonstrations and provide coaching tips. You’ll even have the option to ask questions as you go and seek immediate feedback.

Run Program

Run session are programmed 2-3 times per week and are designed to keep your running strong, particularly under load, which is exactly what happens in a race. This includes scheduling more challenging run sessions (tempo runs, long runs and interval sessions) to build up speed, aerobic capacity and endurance, whilst using the cross-training effects of swim and bike to maintain a generally high level of fitness.

Get your run sessions ticked off, either by:

Running outdoors independently

Running indoors on a treadmill

Coaches will be available online during this session to provide explanations, give demonstrations and provide coaching tips. You’ll even have the option to ask questions as you go and seek immediate feedback.