Three Sports.
One Coach.
1:1 triathlon coaching for athletes at every level — from first sprint to Ironman. Your coach builds the swim, bike, and run into a single plan that fits your life.
Triathlon is the only endurance sport where you have to be good enough at three things at once.
That's what makes it both thrilling and uniquely complex. You're not just building fitness in one discipline — you're managing three training loads, two transitions, equipment decisions, and a race-day strategy that changes based on which leg you're in. Most self-coached triathletes over-train their strongest sport and neglect their weakest. The imbalance catches up with them on race day.
The challenge isn't just physical. It's logistical. How do you fit swim, bike, and run sessions into a week that already has a job, a family, and a life? How do you know when to prioritize cycling over running? When to push the swim and when to back off? These are coaching decisions — and making them well is the difference between thriving on race day and just getting through it.
What separates 29029 Coaching from generic triathlon plans is that we build your training around the full picture — three sports, your schedule, your strengths, your limiters — and adjust it in real time as life happens. Your coach has raced multi-sport events and knows what the plan needs to account for.
The Whole Athlete
Triathlon coaching is fundamentally different from single-sport coaching. Your coach isn't just building fitness — they're orchestrating three disciplines into one coherent plan that peaks at the right time without burning you out.
Coached triathlon training addresses swim technique and open-water skills, cycling power and efficiency, running off the bike, transition logistics, and a nutrition strategy that spans all three legs. It's the integration that matters.
- Balances swim, bike, and run training to build all three disciplines without overtraining any single one
- Programs brick workouts — bike-to-run sessions that teach your body to perform on tired legs
- Develops open-water swim skills including sighting, drafting, and race-start strategy
- Builds cycling power and efficiency for your target distance and course profile
- Creates a race-day nutrition plan that accounts for all three legs and both transitions
- Designs transition practice so T1 and T2 become fast, automatic, and stress-free
Three Sports Need
One Brain.
A triathlon training plan can tell you to swim Tuesday and ride Thursday. It can't balance your three training loads in real time, adjust when you're fatigued from cycling, or help you figure out why your run falls apart after the bike. A coach can.
Balanced Programming
The biggest mistake in triathlon training is imbalance — defaulting to your strongest sport and neglecting your weakest. Your coach monitors all three disciplines and adjusts volume and intensity to build a complete, balanced athlete.
Race-Day Orchestration
Triathlon race strategy isn't just 'go fast.' It's pacing the swim to save energy for the bike, managing power on the bike to protect the run, nailing transition logistics, and executing a nutrition plan across three-plus hours of racing.
Real Human Accountability
Not an algorithm. Not a PDF. A coach who has raced triathlons, understands the unique demands of managing three sports, and is personally invested in helping you reach your start line prepared and your finish line strong.
From Sprint to Ironman.
Our triathlon coaching program serves athletes at every distance and experience level — from complete beginners nervous about the swim to experienced multi-sport athletes targeting Kona qualification.
First-Time Triathletes
You're curious about triathlon. Maybe you're a runner who wants to try something new, or a cyclist who's always wondered about multi-sport. We build each discipline progressively, teach you transition logistics, and make sure your first triathlon feels like an achievement — not a survival exercise.
70.3 Athletes
The half Ironman is where triathlon gets serious. 1.9km swim, 90km bike, 21.1km run — it demands real training structure and smart race execution. Your coach builds the volume safely, develops your bike-to-run fitness, and creates a pacing strategy that holds together across all three legs.
Ironman Athletes
140.6 miles is the ultimate test of endurance, logistics, and mental strength. A full Ironman build typically takes 6–12 months of structured training. Your coach manages the enormous training volume, prevents burnout, dials in race-day nutrition, and builds the mental framework for a day that will change your life.
The 1:1 Coaching Model
A real human who has raced triathlons, manages your training across all three disciplines, knows your goal race inside and out, and builds the integrated plan that gets you to the finish line strong.
Application & Assessment
We review your multi-sport background — your strengths, your limiters, your goal race, your schedule — and match you with a coach whose experience and coaching style fit where you are and where you want to go.
Integrated Training Plan
Your coach builds a periodized plan that balances swim, bike, and run around your race date and your life. Brick workouts, technique sessions, long rides, race-pace runs, and recovery — all calibrated to peak at the right time.
Weekly Check-Ins
Every week you connect with your coach — reviewing data across all three sports, discussing how your body is responding, flagging anything that needs attention, and adjusting the balance between disciplines based on what's actually happening.
Race Strategy
Your coach develops a detailed race-day plan: swim pacing and positioning, bike power targets and nutrition timing, T1 and T2 logistics, run pacing off the bike, and contingency plans for when things don't go as expected.
Post-Race Debrief
The race is data across three sports. Your coach reviews each leg — what worked, where time was gained or lost, how transitions went — and uses it to inform your next goal, whether that's a longer distance or a faster time.
The race is won in
transition
— between sports and between plans.
Triathlon rewards the athlete who manages the spaces between — not just T1 and T2, but the mental transition from swimmer to cyclist to runner. A coach builds that adaptability in training so it's automatic on race day.
Three Sports. One System.
Triathlon training isn't three separate training plans stitched together. It's one integrated system that develops swim, bike, and run in concert — balancing volume, intensity, and recovery across all three disciplines.
Swim Development
For many triathletes, the swim is the limiter. Your coach builds swim fitness through technique work, open-water practice, and endurance sets — turning the swim from a source of anxiety into a confident, efficient start to your race.
Bike Power & Efficiency
The bike leg is where the most time can be gained or lost. Your coach develops cycling fitness through FTP-targeted intervals, race-specific rides, and course preparation — building the power and efficiency that protect your run.
Run Off the Bike
Running on fresh legs is one sport. Running off the bike is another. Brick workouts — bike-to-run sessions — train your body and your brain to transition from cycling to running. Your coach programs these strategically throughout your build.
Nutrition & Fueling Strategy
Triathlon nutrition is more complex than any single sport. You're fueling across three legs, multiple hours, and two transitions. Your coach develops a calorie, hydration, and electrolyte plan that's tested in training and race-day ready.
Taper & Race Week
Tapering three sports simultaneously is an art. Your coach manages the reduction in volume across swim, bike, and run — maintaining sharpness in each discipline while allowing your body to absorb months of training. Race week logistics, equipment prep, and mental readiness are all part of the plan.
Athletes First.
Coaches Always.
29029 Coaching's triathlon coaches are multi-sport athletes who understand the unique demands of managing three disciplines. They've stood in transition zones, battled open water, pushed through run legs on tired legs — and they coach from that experience.
Brent Pease
Head Coach · 29029 Mountain Events
29029's Head Coach and event creator brings a deep understanding of multi-sport endurance. Brent has guided thousands of athletes through complex endurance challenges and brings structure, clarity, and a calm presence to the chaos of training for three sports at once.
Shawn Brokemond
Triathlon · Mountain Bike · Multi-Sport Coach
An age-group world-ranked triathlete, certified mountain bike coach, water safety instructor, and personal trainer, Shawn brings genuine multi-sport depth to her coaching. She's BASE jumped off cliffs in Europe and snowboarded in Antarctica — and channels that adventurous spirit into helping athletes discover what they're capable of across all three disciplines.
Jarrod Marrs
World Champion Swimmer · 29029 Coach Since 2019
One of the original 29029 coaches, Jarrod is a world-champion swimmer, multiple All-American, and American record holder. His swim expertise makes him a natural fit for triathletes — especially those who don't come from a swimming background. He digs into each athlete's strengths and limitations to craft the ideal multi-sport program.
Real Results.
Real Relationships.
"I couldn't swim 50 meters without stopping when I started working with Jarrod. Having a world-class swimmer as my coach was intimidating at first but he was so patient — never made me feel behind. He broke down my stroke, built my endurance gradually, and kept my cycling and running on track the whole time. Six months later I finished my first sprint and came out of the water actually smiling."— Megan L., 31 · Sprint Triathlon Finisher
"I DNF'd my first 70.3. Went out too hard on the bike and completely fell apart on the run. Coach Brent restructured everything — taught me how to pace the bike to protect the run, fixed my nutrition timing, and built brick sessions into every week. Second attempt I finished with a smile and had the best run split of my age group. Night and day difference."— Chris W., 43 · 70.3 Finisher
"I'm a runner who always wanted to try triathlon but was terrified of the swimming and intimidated by the cycling. Shawn helped me see that my running fitness was actually a huge asset — we just needed to build the other two pieces around it. Her energy is infectious and she never let me neglect my run while we developed the swim and bike. Did my first Olympic tri and actually passed people on the run. That felt incredible."— Lauren H., 36 · Olympic Triathlon Finisher
"Training for an Ironman is eight months of your life. Without Coach Paul I honestly don't know if I would have made it through the build. He kept me sane during the huge volume weeks, adjusted when I was breaking down, and on race day I had a plan for every single mile of every single leg. Crossed the finish line at midnight and it was the single greatest moment of my life. Worth every early morning."— Derek T., 48 · Ironman Finisher
Everything You Need to Know
How long does it take to train for a triathlon?
It depends on the distance. A sprint triathlon requires 8–12 weeks of preparation for most beginners. An Olympic distance typically needs 12–16 weeks. A 70.3 takes 16–24 weeks, and a full Ironman usually requires 6–12 months of structured training. Your coach builds a realistic timeline based on your current fitness across all three disciplines.
I'm a strong runner but a weak swimmer — can I still do a triathlon?
Absolutely. Most triathletes come from a single-sport background. Your coach builds a plan that develops your weaker disciplines while maintaining your strengths. Many of our athletes go from barely completing a pool lap to confidently racing open water within a few months.
What equipment do I need for my first triathlon?
For a sprint, you need surprisingly little: a swimsuit or wetsuit, goggles, a road bike (any kind works), a helmet, and running shoes. Your coach can advise on what's worth investing in at your level and what can wait. Don't let gear anxiety keep you from starting.
What's the difference between sprint, Olympic, 70.3, and Ironman?
Sprint: 750m swim, 20km bike, 5km run. Olympic: 1.5km swim, 40km bike, 10km run. 70.3 (Half Ironman): 1.9km swim, 90km bike, 21.1km run. Ironman: 3.8km swim, 180km bike, 42.2km run. Each distance demands different training approaches and your coach tailors accordingly.
How do I manage training for three sports with a full-time job?
This is the single most common challenge in triathlon — and exactly where coaching makes the biggest difference. Your coach prioritizes the sessions that matter most, combines workouts where possible (brick sessions), and builds the plan around your actual schedule. Quality beats quantity every time.
Is triathlon coaching worth it if I'm only doing a sprint?
A sprint triathlon may be short, but it's still three sports, two transitions, and a lot of logistics to figure out. Coaching removes the guesswork, builds your confidence in each discipline, and makes race day feel like an event you're prepared for — not surviving through.
Triathlon Deep Dives
Focused reads on specific triathlon goals — from sprint distance to the Ironman finish line.
Ready to Tri?
Three sports. One coach. One plan built for you.
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