You have made the right step towards becoming a fitter, better and more skilful triathlete today, CONGRATULATIONS!

So, whether you are a first timer, a bit rusty or just want to feel more prepared for your next race, you have made the right choice to join the Harlech Bandits on their quest to storm the castle!!

The cost of the course is £120 for a 12 week course. This includes ALL of the below making the cost per week JUST £10. This is a remarkably low price, don’t miss out:


Sign up now, you will receive an email from please save that to your address book so it doesn’t go to your Junk mail!  The email will give you details of how to join the Facebook Group and what you will need to do in order to download the plan.

The plan starts on the 2nd January but we will meet up prior to that to chat about the course and get to know everyone who will officially be ‘The Harlech Bandits’!!

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If you would prefer to pay cash or an alternative way, please fill in the form below:

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    The face to face training sessions will be:

    29/30th December – meet and greet and a skills/ games session with the coaches and all the team.  This is our first face to face session for week one as Rhian is away the first week of training.

    11/1/22 swim session at Rydal Swimming pool (7:45-8:45pm)

    21/1/22 Bike session at MarshTracks 6:30-7:30pm 

    Week beginning 28/1/22 at indoor 3G pitch (Eirias Park) (8-9pm)

    1/2/22 swim session at Rydal Swimming Pool (7:45-8:45pm)

    13/2/22 Bike session outdoors 9:30am meet outside Llandudno Swim Centre

    20/2/22 Harlech Bike and Run course recce

    25/2/22 Transition practice at indoor 3G Pitch (Eirias Park) (8-9pm)

    6/3/22 GO Tri Bandits Duathlon (Marsh Tracks) 2-5pm (race practice)

    13/3/22 Park Run + Coffee stop! (race practice)

    19/3/22 Swim at Rydal Pool and to the Ferguson Suite to discuss last minute hints and tips (1:30-3pm) 

    27/3/22 Harlech Triathlon and Duathlon Event

    What is the difference between the beginner/ intermediate and advanced plans?


    This is for someone who has just started training for triathlons.  However, we expect you to have a background in some kind of sport, be it running, cycling or swimming or even football etc.  A beginner wanting to complete a sprint triathlon should be able to swim (this will not teach you to swim) at least 100m in front crawl or breastroke.  You don’t have to be able to swim frontcrawl to complete your first triathlon, but you may want to when you do you next one!

    To do this plan, you should be able to: swim 100m, cycle 5miles and walk/ run at least 2km

    I will be building you up through the course of the 12 weeks, from 4 sessions per week to 6 (this will be 2hours to 5hours per week)


    This is for someone who has completed a triathlon or a few before.  They perhaps are after a bit of structure to their training in order to know how to organise their week and also improve their performance generally.

    You should be able to swim 400m, bike 25km, run 5km– the aim of this plan is to improve the way in which you train so you can feel the benefits and improve your performance.

    I will be building you up through the course of the 12 weeks, from 6 sessions per week to 8 (this will be 5 hours to 8 hours per week)


    This is for someone who has had a few years competing at triathlon and their main focus is to improve their performance.  You may want to place higher in your age category, compete rather than complete!  Improve speed, efficiency and endurance.  You may want to train smarter and get the most out of your workouts

    You should be able to swim 400m, bike 25km-40km  and run 5km-10km easily

    I will be building you up through the course of the 12 weeks, from 8 sessions per week to 12 (this will be 8hours to 12hours per week)

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