Fall Foundation Program

FALL FOUNDATION PROGRAM

Pre-season is the ideal time to focus on developing the key elements of movement economy in swimming, biking and running. The Foundation Program is designed for athletes who already have some triathlon training experience and want to improve their performance. It is not an introductory program. You should be able to run 4 miles, bike 2 hours and swim ½ mile freestyle. Learn to run with light and fast feet, and to manage your effort level while running up or down hills. Train to handle your bike like a pro. Learn how to change a flat in under 4 minutes! How fast you swim/bike and run is secondary to how you do them in this program. Finesse now is fast later!

The FOUNDATION Program is ideally combined with the IRONTEAM Program or the 70.3/SHORT COURSE Program for the ultimate training experience! If you are committed to be your best, this is your best choice.

Schedule may change based on program progression and weather, and will be delivered via Training Peaks.

PROGRAM FEES:
FULL FOUNDATION PROGRAM (October 12 – December 20, 2026) $800 for 10 weeks of workouts in all three disciplines delivered via Training Peaks

  • Focus on enhancing FUNctional movement patterns while developing a base of Mobility, Agility, Balance, and of course Cardiovascular and Muscular Strength.
  • 2 IN-PERSON coached sessions per week. Tuesday evening RUN (6:45pm, near Bethesda Fountain in Central Park) and Saturday morning BIKE in NJ/NY, with Sundays or Zwift (account required separately) as rain date.
  • 2 coached weekly Zoom SWIM SKILLS & STRENGTH CONDITIONING sessions.
  • 2 coached virtual weekday BIKE sessions on Zwift.
  • 1-Day Fall Foliage Training in New Paltz, NY. Free.
  • In-person swim sessions are not included (see below).

A La Carte options– We understand athlete schedules can be complicated, so you may sign up for single sport specific training during the Foundation period. Everything below except In-person SWIM is included in the FULL Foundation Program above.

  • In-person RUN SKILLS & CONDITIONING ($250) – Tuesdays @ 6:45pm, team run sessions near Bethesda Fountain in Central Park
  • In-person BIKE SKILLS & CONDITIONING ($250) – Saturdays @ 9:00am, team bike sessions
  • In-person SWIM SKILLS ($50 per session) – date and time TBA. Not included in other program fees.
  • Remote Zwift BIKE SKILLS & CONDITIONING ($200) – Tues/Thurs @ 6:30am
  • Remote Zoom SWIM SKILLS & STRENGTH CONDITIONING ($150) – Wed/Fri @ 7:00am
  • TRAINING PLAN via Training Peaks ($75). Included in the FULL and REMOTE programs.
  • 1-Day FALL FOLIAGE TRAINING in New Paltz, NY. Free.

REMOTE TRAINING ($375) – For athletes who cannot attend actual workouts due to location or scheduling. Includes the Training Peaks plan and all remote sessions, with no in-person sessions.

THE FINE PRINT

  • Program payments and signed contracts must be submitted by your first day of training.
  • The initial one-month commitment is non-refundable. After that first month, an athlete who has paid for the complete program may withdraw and may receive a pro-rated refund.
  • You must maintain a current Basic or Premium Training Peaks account and a current USA Triathlon membership throughout the program.

NEXT STEPS FOR YOU

  1. Want to meet some of our coaches and athletes first? Join a Tuesday run as our guest at 6:45pm near Bethesda Fountain in Central Park. Please email Coach Ross (ross@trilife.org) before you come. For other questions or concerns, send a message to Coach Scott (tricoach@gmail.com)
  2. Complete the online TriLife Program Questionnaire
  3. Return signed Registration Forms with payment by your first day of training

We appreciate the dedication it takes to train in New York City. At TriLife Coaching, we take your training, time, effort and success as seriously as do you, and we promise to provide the highest quality experience.