NESTA Triathlon Coach study plan

Define the three energy systems and state the dominant system for sprint-distance, Olympic, 70.3, and iron-distance racing

Explain VO2max, lactate threshold, and economy, and describe how each limits performance in swim, bike, and run segments

Compare the physiological demands of draft-legal sprint racing versus non-drafting long-course racing

Map the standard race formats (super-sprint through iron distance, plus duathlon and aquathlon variants) to their typical durations and intensity profiles

Build a one-page glossary linking each physiological term to a coaching decision it informs

Calculate training zones for swim pace, bike power/heart rate, and run pace from field or lab test data

Describe how to run and interpret a threshold test for each discipline and identify common testing errors

Outline the three periodization models (traditional, block, reverse) and state when each suits an age-group athlete

Sequence base, build, peak, and taper phases across a 20-week macrocycle and justify the durations

Explain how to place recovery weeks and how to adjust load when life stress spikes

Write three consecutive build weeks with progressive volume and intensity and a recovery week that follows sound loading principles

Design a taper that reduces volume while preserving intensity, and justify the timing for sprint, Olympic, and 70.3 events

Explain the purpose and physiological rationale of brick training and when to schedule bricks in a build block

Draft a full race-week schedule covering travel, course preview, gear check, and sleep planning

Identify two signs of overreaching in a training log and describe the adjustment you would make

Break down freestyle into catch, pull, rotation, and recovery and name one common fault for each phase

Prescribe three corrective drills and explain which fault each drill addresses

Explain open-water skills: sighting frequency, drafting positions, wetsuit fit, and mass-start positioning

Design a pool-to-open-water progression across four sessions that builds confidence and pacing control

Set swim pacing targets from a time trial and convert them to open-water expectations with a realistic adjustment

Describe bike fit fundamentals (saddle height, reach, cockpit) and explain how fit changes affect power and comfort over long courses

Explain cadence selection, gearing choices, and pacing strategy for hilly versus flat courses

Analyze running gait mechanics and identify three common form faults with a cue for each

Compare run training methods (long slow distance, tempo, intervals, hill repeats) and assign each a place in a weekly plan

Explain how to manage run durability and off-the-bike running in training

Calculate carbohydrate and fluid intake targets for a 70.3 race and justify them against published endurance guidelines

Explain sodium needs, hyponatremia risk, and how to rehearse a nutrition plan in training

Identify the five most common multisport overuse injuries and describe one prevention strategy for each

Describe recovery modalities and rank them by evidence strength

Outline return-to-training decision rules after illness or minor injury

Script a transition practice session covering T1 and T2 setup, mounting, dismounting, and shoe handling

Explain the ethical boundaries of coaching: scope of practice, referral to medical professionals, and confidentiality

Draft a communication cadence with an athlete covering check-ins, feedback, and handling missed sessions

Describe how to set goals collaboratively using outcome, performance, and process goals

Identify two coaching scenarios that require referral and state the referral path

Synthesize all ten domains into a single athlete case plan from intake to race day

Review weak areas identified in earlier deliverables and close at least two knowledge gaps

Complete a full-length practice assessment under timed conditions and score it by domain

Revise the personal study notes into a condensed one-page reference sheet per domain

Write a post-race review template you would use with an athlete