TriLaVie Intermediate Triathletes are women of variable speeds, strength and experiences in triathlon.

Intermediate TriLaVie Triathletes have completed triathlons at the sprint, Olympic/international and half ironman (70.3) distances.View Race Distances

Run 4

You are an Intermediate Level Triathlete with Team TriLaVie if you:

  • Completed 3 or more triathlons in the past year
  • Swim regularly in pools and can swim independently in open water
  • Cycle on the open roads with confidence and good bike handling skills
  • Run for at least 3 miles on a regular basis
  • Possess the endurance to perform each sport for about an hour
  • Desire to become more skilled and competitive at your chosen race goal

While Intermediate Level Triathletes with Team TriLaVie have a basic introduction to the sport, there is no expectation of speed or performance. Women of all competitive levels are considered intermediate athletes. Some women are seeking podium and top 10 finishes while others are enjoying the sport and finishing each race strong and happy. One uniting factor of all intermediate triathletes with Team TriLaVie is their desire for personal improvement. Coaching at this level is weighted heavily toward each athlete getting stronger throughout the season and achieving their own best fitness and performance.

Skills and Abilities of Intermediate Level Triathletes with Team TriLaVie

Athletes may require modified coaching in a particular sport to meet the requirements of the intermediate triathlete.  In this case, you’d be placed in the beginner group for our TriLaVie training sessions to best build your skills.   Please consider the guidelines below.

tri-la-vie swim Swim – Pool

  • Can complete 1500-3000 yds of freestyle pool training in about 1 hour
  • Can swim continuously in the pool for 20 minutes or more (no stopping at the wall!)
  • Can regulate rhythmic, bilateral breathing (relaxed and from both sides)
  • Demonstrates basic good form: buoyant body position, efficient pull, productive kick

tri-la-vie swim Swim – Open Water

  • Comfortable open water swimmer in a lake or calm ocean water
  • Utilizes wetsuit regularly for swims in open water
  • Mastery over any panic or discomfort associated with race starts or group swims


  • Utilizes road or triathlon bike
  • Basic understanding of bike maintenance and tire changing
  • Can cycle on all open roads with proper attention to group rules and bike laws
  • Rides comfortably for at least 1 hour at a speeds between 12-20mph
  • Bike handling skills include turns, going downhill safely and standing steady on uphills
  • Optional: aero-bar usageRunning iTry

tri-la-vie_small-icon-run Run

  • Competes in 5k, 10k, Half Marathon or Marathon races
  • Runs consistently for 3 miles , but can go longer at a slower pace
  • Utilizes basic equipment such as good running shoes, water carriers and fueling systems

 Fueling and Nutrition

  • Basic understanding of sports performance products such as carbohydrate drinks,
    electrolyte supplementation and the integration of caffeine and protein into training
  • Open to refining fuel usage to improve performance
  • Experimenting with nutrition and hydration changes for improved overall health

Coaching and Training Focus for Intermediate TriLaVie Triathletes

Coaching and training for the Intermediate TriLaVie triathlete focuses on a combination of skill development and speed training.  Most athletes at this level are repeating races and seeking new venues to challenge themselves.  Coaching will address that evolution process.

Race Goals for Intermediate TriLaVie Triathletes

Barb's Group 2011 WEB

Race goals range from sprint to half ironman. While most sprinters and Olympic/international distances racers will be repeating triathlons, some will be venturing into newer venues and longer challenges.  If your goal is to increase your distance in a race, you must complete at least 1 triathlon at a lower distance in the same season.  For instance, if you are an intermediate triathlete looking to complete a half ironman (70.3) race, you’ll choose at least 1 olympic and 1 sprint distance triathlon as part of your training plan.  TriLaVie team races offer all distances throughout the year, but many athletes add races to their line-up for various reasons.  If you want to be competitive at the sprint distance, you’ll choose an “A” race that is your focus for the sprint triathlon training season.  All training and racing will support that main goal.  Not all races can be “A” races!  Racing is a great way to test the training process.