#### Monday - **Swimming:** 45 minutes of technique. - Technique exercises (pull, kick, specific drills). - 4 x 100m at an easy pace with 30 seconds of rest. - **Strength:** 30 minutes of strength training (emphasis on core, legs and back). #### Tuesday - **Cycling:** 60 minutes on flat terrain at a comfortable pace. - **Race:** 20 minutes at an easy pace after cycling (brick session). #### Wednesday Rest #### Thursday - **Cycling:** 90 minutes of moderate cycling with some intervals. - 10 minutes warm-up. - 5 x 5 minutes at a high pace with 2 minutes of recovery. - 20 minutes of cooling. #### Friday - **Race:** 45 minutes of easy running. - **Strength:** 30 minutes of strength training (emphasis on core, legs and back). #### Saturday - **Swimming:** 45 minutes of technique. - Technique exercises (pull, kick, specific drills). - 4 x 100m at a moderate pace with 30 seconds of rest. - **Cycling:** 60 minutes on flat terrain at a moderate pace. #### Sunday - **Race:** 60 minutes of long running at a comfortable pace. ### Additional notes: - **Rest and Recovery:** It is crucial to listen to your body and rest when you need it. Good sleep and good nutrition are key to recovery. - **Progression:** Each week gradually increases the time or intensity of training, following the 10% rule to avoid injuries. - **Technique and Form:** Focus on improving technique in all three disciplines for greater efficiency and to prevent injuries. ### General Tips: - **Swimming:** Work on technique before focusing on distance. - **Cycling:** Learn to maintain a constant cadence and work on aerodynamics. - **Race:** Maintain proper posture and work on muscular resistance. Enjoy it !!

I'm excited to introduce **TriEndurance**, the place where the passion for endurance sports unites us. I have created this community to be a meeting point for all those who, like me, share the love of triathlon, marathon and any discipline that challenges our physical and mental limits. #### **Who I am?** I am an athlete passionate about endurance sports, and I find triathlons and marathons an inexhaustible source of motivation and personal improvement. My mission is to support other enthusiasts, share knowledge and celebrate every goal achieved. #### **What do I offer at TriEndurance?** 1. **Discussion Forums:** - We will exchange tips on training, nutrition and recovery. - We will share our experiences and learn from other members' stories. 2. **Training Groups:** - We will organize and participate in group training, both in person and virtual. - We will find training partners in our area. 3. **Events and Challenges:** - We will participate in monthly challenges to stay motivated. - We will join events and competitions organized by the community. 4. **Exclusive Resources:** - We will have access to articles, videos and podcasts on training techniques and race strategies. - We will enjoy discounts and special offers on sports equipment and accessories. #### **Our philosophy** I believe in the power of the community to transform sport. At **TriEndurance**, every member is a source of inspiration. Here, every kilometer traveled, every stroke in the water and every pedal stroke on the bicycle counts. We celebrate successes together and learn from challenges. #### **Join me** If you are passionate about triathlon, marathon or any endurance sport, this is your place. I invite you to join **TriEndurance** and share your journey with me. **Welcome to the family of the resistant!**