About the program
This 6 week beginner triathlon program is designed for people who are new to triathlon and looking for a supportive, guided introduction to the sport.
The program includes 3 face to face training sessions each week, where you’ll be coached through exactly what to do from start to finish. You’ll also receive a structured weekly training plan, with guidance for each day so you always know how to approach your training.
The program is coached by Loren Irons from Hurt Locker Tri and is entering its 4th year. Each session is supported by experienced volunteers from Coogee Triathlon Club, helping to create a safe, encouraging, and welcoming environment.
The program is open to people of all fitness levels and abilities, with no prior triathlon experience required.
A key focus of the program is building a fun, inclusive, and supportive community, while removing barriers to entry. Thanks to support from Triathlon Australia and the Finish Lines, Not Finish Times program we havereceived funding through a grant so it is a fraction of the usual cost.
The program concludes with a triathlon event at Heffron Park, consisting of a 300 m pool swim, 10 km bike ride, and 2.5 km run
Details
Registration
The program is focused on those who are beginning their triathlon journey. All the sessions are aimed at leaning the fundamentals in a supportive environment, building connections and gaining the confidence to do a triathlon event.
To register for the event it is preferred that you are not already a part of Triathlon Australia (the sanctioning body) or have only recently joined. We hope that by the end of the 6 weeks you will be inspired to jump into Coogee Triathlon Club and join as a member and benefit from the amazing community, environment and free training schedule.
The registration fee is $50.00 which allows you to participate in the 6 week program and the triathlon event at the end (May 31st)
To register you will need to create a free account with TriAus and follow the sign up steps. The registration link will be live on March 9th 2026. In previous years the program has sold out within 12 hours and we anticipate this year to be the same, so get in quick on March 1st
What's Included
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A 6 week program designed by a level 2 Triathlon Australia qualified coach
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An average of 3 face to face session a week
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FREE Program specific merchandise which will be available on week 1
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Fully supported sessions with experienced Coogee Tri Club volunteers alongside Hurt Locker Tri
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A What’sApp group where you can ask all your questions and build the community
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A virtual introduction call before the program starts
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FREE entry into the Coogee Tri Club triathlon race at Heffron Park on May 31st
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PARTNER EVENTS with MapleROO (Nutrition), RCVRI and The Wright Physio
Key Dates
Group Training Session dates
WEEK 1
🟨 Mon 20 Apr – AM Run, Centennial Park
🟩 Thu 23 Apr – AM Bike, Centennial Park
🟦 Sun 26 Apr – 11am Swim, Coogee
WEEK 2
🟨 Mon 27 Apr – PM Run, Coogee
🟩 Thu 30 Apr – AM Bike, Centennial Park + MapleRoo
🟩 Sat 2 May – AM Bike, Containers (La Perouse)
WEEK 3
🟨 Wed 6 May – PM Run
🟩 Sat 9 May – AM Bike
🟦 Sun 10 May – AM Swim
WEEK 4
💪🏽Mon 11 May – Wright Physio Strength 6:30pm
🟩 Thu 14 May – AM Bike
❤️🩹Sat 16 May – RCVRI Group Intro 4pm
🟦 Sun 17 May – AM Swim
WEEK 5
🟨 Tue 19 May – PM Run
🟦 Fri 22 May – AM Swim
🟧 Sun 24 May – AM Brick
WEEK 6
🟩 Tue 26 May – AM Bike
🟨 Fri 29 May – AM Run
🟥 Sun 31 May – RACE DAY 🎉
Event Distance - 300m swim | 10km bike | 2.5km run
FAQ's
What bike do I need?
Any bike at all.
It can be a bike with a basket on the front, an old single speed, a mountain bike, a hybrid bike or a road bike. It truly does not matter.
What does matter is that you have an Australian standard approved helmet.
I have done a triathlon before. Can I still join?
Yes, absolutely.
This program is open to anyone who has done a triathlon before. Just note that it is designed with beginners in mind, so we will be covering foundational skills that you may already feel comfortable with.
However, if you are looking for a supportive community and structured training environment, this is a great space for you.
What gear do I need to participate?
We aim to keep the barrier to entry as low as possible.
All you need is:
• Running shoes
• Goggles
• Swimmers (anything you feel comfortable swimming in)
• A bike
• An Australian standard helmet
Optional but recommended:
• Cycling shorts with padding for comfort on the bike
For riding, a t-shirt is perfectly fine. A cycling jersey is not required.
I don’t know anyone and I feel nervous about joining. Do most people come alone?
Yes. Most people join by themselves.
Over the six weeks, participants tend to build strong friendships and connections. We aim to create a welcoming, open and friendly environment.
If you're nervous, that is completely normal and you will not be the only one.
I’m nervous about swimming and putting my head under water. I’m a complete beginner.
That is completely okay.
You will be guided through every step of the swim component.
The event on May 31 will be held in a pool, where you can stand or hold onto a lane rope if needed. You will always be supported and never pushed beyond your capability.
Safety and confidence come first.
What happens when the program finishes?
We would love to see as many participants as possible continue into the Coogee Triathlon Club.
At the end of the program, there will be dedicated club sessions to help you integrate and meet other members.
Throughout the six weeks, you will also be training alongside club athletes and have opportunities to connect socially after sessions.
Am I covered if I have a crash or accident on the bike?
It is strongly recommended that you take out insurance through Triathlon Australia.
The best option is the 8 week trial membership.
Join at the start of the 6 week program (not before), so that your coverage lasts for the full duration.
Do I need to be fit before starting?
No.
This program is designed to meet you where you are at. You do not need prior fitness or experience in swim, bike or run.
What if I miss a session?
That is okay.
Life happens. The goal is consistency over perfection. Missing a session will not impact your ability to complete the program.
Is the program competitive?
No.
The focus is on learning, building confidence and completing the event in a supportive environment.
Do I need clip-in cycling shoes?
No.
Regular running shoes are completely fine.
Will there be coaching support during sessions?
Yes.
All group sessions are guided and supported to ensure you feel confident and safe as you learn.
Past participants
In 2025 we surveyed the participants at the end of the program
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100% said the program exceeded expectations
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100% said they would recommend the program to a friend starting out in triathlon
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100% said they felt supported by the coach
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100% said they felt the sessions were appropriate for their ability
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100% said they felt more confident in triathlon after the 6 weeks
Verbatim
"The sense of community was amazing, the group was so lovely and all the trainers were super helpful. I found the whole program amazing and inspiring."
"I’ve always wanted to try a triathlon training out but never knew how to get started. This opened the door for me and Loren and all the girls were so welcoming."
"The best part of the program was the sense of community with like-minded people and the fantastic support from the coach and volunteers. It has been such a great introduction to triathlon and so lovely to meet members of the triathlon club. Thank you so so much!"
Still have questions?
Please email Loren from Hurt Locker Tri