Yes – contact Sam. You can switch between beginner and intermediate, or between 1-day and 2-day plans at no extra cost. This is particularly useful if you find the training load too high or too low.

These plans do not include individualised coaching. They are designed as structured, proven programs that allow athletes to train independently at a high level. To support you, you will have access to:

• Comprehensive resource documents
• Monthly Facebook Live Q&A sessions
• A private Facebook group
  This ensures you still receive guidance and can ask questions, while keeping the plans affordable.

It depends on which program you choose:
40-week program:
Light fitness recommended (e.g. 1–2 runs, 1 bike, 1 kayak per week)
Beginner version can be started with very low fitness

30-week program:
Moderate fitness recommended (2 runs, 2 bikes, 2 kayaks per week for 1–2 months prior)

15-week program:
Strong base fitness required (2–3 runs, 2–3 bikes, 2–3 kayaks per week for ~2 months prior)

These plans are designed to prepare you to perform strongly on race day, not just to reach the finish line. If followed consistently and adjusted appropriately, you should expect to: Have a strong race experience, Arrive well prepared, Execute confidently.

The intermediate plan, when used correctly, can lead to a competitive result.

However, ignoring guidance or mismanaging the training load may increase the risk of struggling on race day or missing cut-offs.

Please limit this. Feel free to show others what you have been doing occasionally over your shoulder while viewing on your phone app or laptop. Certainly no screenshots on social media. As simple or complex as you may find some of the workouts, SMC needs your help to protect his work. You cannot load the program to another account and therefore only one person can sync their training to the program. If your team mate wants an individual account with the same training program so they can sync and record their training they should contact Sam to purchase one. The programs are a very affordable price. More on copyright in your resources files.

Common issues with heart rate accuracy:

1. Poor contact
   Ensure the strap is snug and lightly wet before use
2. Dirty strap
   Rinse after each session and clean with soap every ~10 sessions
3. Low battery
   Replace battery carefully and leave the unit open for ~15 minutes before installing a new one
   Note: Wrist-based heart rate is not reliable during training. A chest strap is strongly recommended.

I will have edited your default heart rate zones in the TrainingPeaks software. However, it is a rough estimate based on minimal information on you – I will use any past data in your Trainingpeaks account and factor in your age. To ensure your zones are more accurate you should do a lactate threshold test at the local university sport lab or a basic 30min test at home in all 3 sports (likely on different days).

Click here for a link on how to set your zones at home.

The plan is not designed to be followed exactly as written.
You should adjust training based on: Fatigue, Injury, Life commitments

Options include: Switching to a lower-level plan or reducing session duration (by 20–50%).

This plan is designed for athletes who can make sensible adjustments when needed.
If you require a fully customised approach, individual coaching may be more suitable.

Your program will remain available until 5 weeks after event day. After this, access will be removed.
Your TrainingPeaks account remains yours permanently, including all completed workouts. Resource files are yours to keep. Each year, SMC updates and improves the training plans. Returning athletes can purchase updated versions at a discounted rate.

Yes, you can move workouts to suit your schedule. If using a free TrainingPeaks account, you may need to adjust sessions manually rather than dragging and dropping.
It is recommended to move sessions when needed (e.g. illness, schedule conflicts), while maintaining overall training consistency.

This event or alternative training is important, enjoy it. Fit in a short session if possible (e.g. 30-minute run), then return to your normal training as soon as possible. If you are doing more training than planned: Allow for additional recovery.
Reduce the following day’s sessions (e.g. halve session duration or reduce interval reps). In some cases, remove sessions entirely.
If you miss sessions:
Do not try to cram them back in. You may slightly increase session duration over the next 2–3 days. Do not increase interval reps
In most cases, simply return to the plan. Consistency is more important than perfection, especially during peak season.

Rest and allow your body to recover. Do not try to train through illness.
When returning to training:
Identify any key sessions missed (e.g. long sessions or skill-based sessions).
Look ahead in your plan and replace lower priority sessions if needed. In some cases, it is best to move on and continue with the current plan. Do not try to “catch up” missed training. Focus on getting back into consistent training as soon as possible.

The kayak stage is approximately 70km, takes 4–7 hours, and includes hundreds of rapids. It is a long and technical stage that must be respected. If you cannot currently kayak:
You must learn
Join a local kayaking club (flatwater, whitewater, or sea kayaking)
Paddle regularly with others
If you do not have access to rapids:
Seek opportunities to train on moving water (club trips, guided trips, or kayak schools such as Topsport). River skills are a higher priority than strictly following the training plan.
If you are unable to safely kayak on moving water, you should reconsider entering the event.

You need to become competent paddling your kayak on Grade II rapids.
You must demonstrate:
Safe line selection
Control in moving water
Ability to self-rescue
Use of appropriate gear
Good decision-making
This is typically covered in a Grade II certification course. However, some athletes will require additional practice beyond the course to reach a competent level.
Complete a Grade II course as early as possible, then spend as much time as possible paddling on moving water.
Time on the river is the most important factor in developing competence.