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Your age should not be a barrier to competing and finishing your first Olympic Triathlon!

Sara’s comprehensive 12 or 24 week online programme via Training Peaks is proven triathlon success for women aged 40+.

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Hey there, Triathlete!

Are you a woman aged 40+ and thinking of tackling your first Olympic distance triathlon this summer?

Have you been thinking about upping your endurance distance but not finding any improvement with your current training routine?

Have you recently or about to begin menopause and finding training just a little bit more challenging balancing those strange hormonal changes?

Are you struggling to keep up with your newly found mood swings, hormone levels, lethargy and weight gain?

Introducing the Ultimate Menopausal Training Plan For Olympic Distance Triathlons!

This programme is based on the general training need for a woman in peri-menopause or menopause, incorporating a varied programme of intensities and recovery.

This is not a traditional 3 weeks on, one week off periodization method. It is a programme considering the onset of changes in a woman’s body, in particular from 40 years+.

An Olympic distance triathlon can take anything for 2 1/2 hours to 4 hours of racing, so you will need to be doing some basic swim, bike and run training already to commence this programme.

Choose from a 12 or 24 week programme, allowing you to come out of a hiatus and get back into it.

You only need to have a basic level of knowledge of triathlon and perhaps a little experience of triathlon training in order to complete this programme.

Perhaps you have done a couple of triathlons in the past, and you’ve had a break from training and would like to challenge yourself for next season.

Sign up and you’ll get some juicy freebies and loads of personal support!


What’s an Olympic Triathlon?

The distance of the race is that which is used during the Olympics, which is a 1500 meter swim, a 40 kilometre bike and 10 kilometre run.

Training for an Olympic distance requires preparation and time. It is also great practice for athletes who are training for a longer event later in the season. Olympic distances are also known as “international distance”, “standard course”, or “short course”.

Olympic distance triathlons are not limited to those with prior experience, however much training, preparation and carefully planned workouts are necessary to prevent injury along the journey.

Choose from a 12 week plan or 24 week plan

This plan includes:

  • A full 12 – week proven programme designed for women 40 years+ to build endurance, get confident and stronger for their first Olympic Distance Triathlon
  • The right balance of swimming, cycling, running, strength training AND Rest to build a holistic programme that’s in line with women’s biology at the menopausal stage.
  • A basic Training Peaks Account
  • Uploaded into Training Peaks directly into your training device (like a Garmin)
  • A selection of instructional videos, equipment list and descriptions for each type of training

This plan includes:

  • A full 24 week proven programme designed for women 40+ to build endurance, get confident and stronger for their first Olympic Distance Triathlon.
  • This is ideal for those who have been on a training hiatus for some time, or perhaps never done a triathlon before (but has some experience in training for endurance in Cycling, Swimming and Running.
  • A basic Training Peaks Account
  • Uploaded into Training Peaks directly into your training device (like a Garmin)
  • A selection of instructional videos, equipment list and descriptions for each type of training.

Hi, I’m Sara and I specialise in menopausal training programmes for triathlete women aged 40+.

I became obsessed with helping women aged 40+ in supporting their training dreams to compete and successfully finish triathlons – because I’d been there myself!

I’m a 50-something coach and trainer and worked with hundreds of perimenopausal and menopausal women to unleash their confidence, get training and build endurance. I’ve competed in various tri’s as an older lady – and have discovered the secret to unlocking true potential; even while on hormone therapy and all sorts of menopausal symptoms. But it hasn’t stopped me. It’s only empowered me to reach out to more women suffering the same and inspiring for many more of us to compete – smarter, wiser and sassier!


What’s included in the programmes:

Fully integrated with Training Peaks

A healthy balance of all disciplines + rest days

Instructional Videos

Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.

Track your performance with robust data

Meal planning ideas

Recipes to help boost your immune system and promote muscle growth

Specific nutritional advice for menopausal bodies and hormones

3 x 1 on 1 Zoom calls with Sara for the 12 week plan OR 6 calls for the 24 week plan to monitor progress

Access to private Facebook support group with advice

Branded swimming cap mailed to you anywhere in the world

Sample Training Plans


My athlete’s results speak for themselves!


Frequently Asked Questions

Who is this programme for?

This programme is for you if you are over 40 or if are a woman entering the peri-menopausal phase, or in the menopausal phase, and you are contemplating training for an Olympic triathlon.

What does the plan include?

The plan includes strength training with some videos and photographs that you can follow (health warning, I am in some of them!)  You can do a lot of these workouts easily from the comfort of your home especially if you have no access to a gym.

How intense will this programme be?

The programme is fairly intensive with up to 7 hours of training per week in peak phase, so you will need to have a basic level of fitness and experience of triathlon training in order to complete the programme to your race calendar.

 What level of fitness should I have?

An Olympic distance triathlon can take anything for 2 1/2 hours to 4 hours of racing, so you will need to be doing some basic swim, bike and run training already to commence this programme. If you are starting training after a hiatus, please consider my 24 week programme to give yourself more preparation for your planned event.

Will I be able to contact you for questions directly?

You can schedule a call with me and I am happy to answer any questions you may have.  Email me at slh@saraharriscoaching.com if you have basic questions. If you need training consultation this is charged separately at USD 80 per hour.  You can book a consultation here.

What is this programme based on?

This programme is based on the general training need for a woman in peri-menopause or menopause, incorporating a varied programme of intensities and recovery.  This is not a traditional 3 weeks on, one week off periodization method.  It is a programme considering the onset of changes in in a woman’s body, in particular from 40 years upward. It contains a lot of reading material accompanied by research papers, and full strength training guide.

 Do I need prior experience in competing in triathlons to complete this programme?

Ideally, yes. If you are new to triathlons I suggest you use the 24 week programme unless you are already swimming, running and cycling regularly with a fair amount of intensity.

What equipment do I need?

In order to train for this programme you will need basic equipment for four disciplines: swim, bike, run and lift. I prefer the use of kettlebells but if you don’t have any then you can substitute them for dumbbells. You will need a resistance band, an exercise ball, a roller or deep tissue massage ball, a couple of kettlebells (from 6kgs if you are a beginner up to 16kgs).

You will need a smart watch that is compatible with Training Peaks (such as a Garmin) and a heart rate monitor.

What is your refund policy?

The refund policy is in accordance with the Training Peaks online purchasing refund policy TrainingPeaks Satisfaction Guarantee Refund Policy – TrainingPeaks Help Center

 If I wanted a more customised programme how can I get in touch?

Please email me at slh@saraharriscoaching.com to discuss how we can tailor a plan to your specific needs and competition goals.

See you on the other side!