We’re so pleased that you have joined thetrilife Transform Your Triathlon Core in 12 Weeks Program.  This is a long first email!!  There is a lot to tell you to get you up and running – we promise going forward that we will give you the information you need without being long winded!

Every two weeks we will send you the forthcoming two weeks of training, in blocks of two weeks at a time.  You will be able to download and print off the weekly training plans, and you’ll see that there is a section for you to record your success and make any notes about how the week’s core sessions have gone.

Your first two weeks are accessible by clicking the links below.  Your training starts NEXT MONDAY:

WEEK 1 (this would link through to a downloadable training plan PDF)

WEEK 2 (this would link through to a downloadable training plan PDF)

The structure of the program?

You will notice that your program is arranged as 3 x 4 week blocks.  Within each 4-week block, the routines become a little tougher every 2 weeks. In week 1 of each block there will be some tests exercises to benchmark your progress against.  Each block has a specific objective so that training weeks in that block will be the same.  This is deliberate.  As you become used to a session you will perform that session much better and will get more out of the session – you will get to know the session, learn the technique and the session will be more enjoyable.  Each block will include exercise progressions in weeks 3 and 4 to master, all designed to keep challenging you and moving your strength forward.

How to use your plan?

The easiest way to use these sessions is to print off the A4 weekly planner so you can refer to it when viewing the videos on your laptop / tablet while you work out.  You can view the videos from this email below or from the weekly program pdfs.

Block 1 Run:  Leg Strength Core (this would link through to a training video)

Block 1 Bike: Core (this would link through to a training video)

Block 1 Swim: Body Position Core (this would link through to a training video)

In a separate document you will receive a written description of each exercise.

The objective of the first block?

The first block is all about preparation, mastering technique, firing up muscles you might not be using that well and conditioning for more to come.

Why is your technique important?

Fundamental to improving your core and strength is your ability to execute the exercises effectively and with good technique. Central to this is your ability to link your brain to the muscles you are trying to work. In other words, feeling it in the right place. This may sound obvious and if it does then great, but please just keep this in mind, especially as you move through the program.

Your FOCUS on TECHNIQUE is VERY, VERY IMPORTANT in order for you to get the return. But how will you know? You will just feel it in the muscle groups detailed and in turn feel strong and more powerful in your other training as the weeks move on.

Key points of focus for next 12 weeks

1. Master the technique
2. Feel the target muscle groups working
3. Hold form and fatigue them
4. Listen to your body (Do not exercise through pain, this is a warning sign. Take notice, stop)
5. You MUST be injury free to do this course. If unsure email: mike@thetrilife.com

Monitoring your progress

As highlighted above, the first session in each new block, week 1, includes some test sessions to benchmark your progress against. They include, press ups to exhaustion, 60s sit up test and 90s 10:10:10 test.  We will give you further information on how to perform these tests.

FAQ

You may have questions as you start your program.  We have written down the answers to a few questions that people have had in our FAQ document which you will receive before the start of the program.  These include:  What if I cannot complete the session in the allotted time?  What if I fatigue before the 2minutes? What if I don’t have a resistance band, gym ball or small weights / medicine ball? What if I feel pain during an exercise?  We will not have thought of everything so if you have a question that is not covered please contact us via the Facebook Group.

The GLOSSARY which will cover the phrases and training abbreviations that you may not already be familiar with.

Don’t forget that you can interact with other 12 Weeks to Transform Your Core Program Members in the Facebook Group.  We hope that this will offer you the opportunity to chat openly with your peers, motivate one another and post photos along the way.

If you need any assistance or are experiencing any problems in your training, then please do get in touch with mike@thetrilife.com and we will happily help you either via email or, if you provide a contact number, then we will call at a pre-arranged time.

Good luck with your first training block.  We are excited to have you start your transformation!

Best wishes, Mike