Beginner
Triathlon Basics
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Test 1: What Triathlon Is
Test 2: Race Distances and Formats
Test 3: Race Structure and Timing
Test 4: Swim Leg Basics
Test 5: Bike Leg Basics
Test 6: Run Leg Basics
Test 7: Transitions T1 and T2
Test 8: Essential Equipment
Test 9: Race Rules and Penalties
Test 10: Getting Started and Training
Open Water Swimming
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Test 1: Sighting and Navigation
Test 2: Drafting and Pack Swimming
Test 3: Wetsuits in Practice
Test 4: Cold Water and Safety
Test 5: Entries, Exits and Turns
Test 6: Breathing and Composure
Test 7: Currents, Chop and Conditions
Test 8: Swim Training for Open Water
Test 9: Goggles, Caps and Small Kit
Test 10: From Water to T1
Bike Handling and Safety
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Test 1: Cornering and Descending
Test 2: Riding Near Others Legally
Test 3: Roadcraft and Hazards
Test 4: Fixing a Puncture
Test 5: Pre-Race Bike Check
Test 6: Gearing and Terrain
Test 7: Riding in Wind and Weather
Test 8: Aero Position and Comfort
Test 9: Nutrition and Drinking on the Move
Test 10: Bike Skills Practice
Running Off the Bike
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Test 1: Brick Adaptation
Test 2: Pacing the Run by Effort
Test 3: Form Under Fatigue
Test 4: Hills on the Run
Test 5: Heat and Hot Races
Test 6: Walk-Run Strategy
Test 7: Shoes, Socks and Feet
Test 8: Chafing and Skin Comfort
Test 9: Run Course Awareness
Test 10: The Last Kilometre and Finishing
Race Week and Race Day
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Elementary
Training Principles
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Test 1: Progressive Overload and Adaptation
Test 2: Intensity Distribution
Test 3: Periodisation
Test 4: Monitoring Training Load
Test 5: Recovery as Training
Test 6: Overtraining and Under-recovery
Test 7: Consistency and the Long Game
Test 8: Specificity and Transfer
Test 9: Strength Work for Triathletes
Test 10: Building a Training Week
Swim Technique and Sets
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Test 1: Body Position and Balance
Test 2: The Catch and the Pull
Test 3: Kick and Legs
Test 4: Stroke Rate and Distance per Stroke
Test 5: Drills and How to Use Them
Test 6: Swim Tools
Test 7: Structuring a Swim Set
Test 8: Critical Swim Speed and Pacing
Test 9: Swim Endurance for Triathlon
Test 10: Diagnosing Your Own Swimming
Bike Training and Power
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Test 1: Power Basics
Test 2: FTP and Zones
Test 3: Interval Training on the Bike
Test 4: Indoor and Outdoor Training
Test 5: The Long Ride
Test 6: Cadence and Pedalling
Test 7: Bike Fit
Test 8: Riding to a Power Plan
Test 9: Training with Limited Time
Test 10: Judging Bike Progress
Run Training
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Test 1: The Easy Run
Test 2: The Long Run
Test 3: Tempo and Threshold Running
Test 4: Intervals and VO2max Work
Test 5: Strides and Running Speed
Test 6: Running Injury Prevention
Test 7: Strength and Mobility for Runners
Test 8: Surfaces and Terrain
Test 9: Training the Run Off the Bike
Test 10: Judging Run Progress
Nutrition and Hydration
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Test 1: Fuelling Everyday Training
Test 2: Carbohydrate for Endurance
Test 3: Protein, Recovery and Body Composition
Test 4: Energy Availability
Test 5: Race Fuelling by Distance
Test 6: Training the Gut
Test 7: Hydration and Electrolytes
Test 8: Caffeine
Test 9: Recovery Nutrition
Test 10: Supplements and Evidence
Pre-Intermediate
Race Strategy and Pacing
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Test 1: Pacing by Race Distance
Test 2: The Swim Start and First Kilometres
Test 3: Non-Drafting Bike Tactics
Test 4: Draft-Legal Racing
Test 5: The Run and the Final Third
Test 6: Reading the Race in Progress
Test 7: When Things Go Wrong
Test 8: Racing in Difficult Conditions
Test 9: Race Strategy Across a Season
Test 10: Reviewing a Race Afterwards
Long Course Racing
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Test 1: What Changes at 70.3
Test 2: What Changes at Full Distance
Test 3: Building the Long-Course Race Plan
Test 4: Long-Course Bike Discipline
Test 5: The Long-Course Run
Test 6: Mental Strategy and Low Points
Test 7: Course Logistics and Special Needs
Test 8: Heat and the Long Day
Test 9: Late Finishes and Night Racing
Test 10: Preparing Specifically for Long Course
Physiology
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Test 1: VO2max
Test 2: Lactate and Thresholds
Test 3: Energy Systems and Their Contribution
Test 4: Economy and Efficiency
Test 5: Fatigue
Test 6: Heat Acclimation
Test 7: Altitude
Test 8: Overreaching and Overtraining
Test 9: Autonomic Monitoring and What It Measures
Test 10: Individual Variation
Equipment Optimisation
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Test 1: Where the Time Actually Is
Test 2: Aerodynamics and CdA
Test 3: Wheels and Tyres
Test 4: Helmets and Clothing
Test 5: Wetsuits and Swimskins
Test 6: Racing Shoes and the Run Leg
Test 7: Race-Day Bike Setup
Test 8: Testing Equipment Yourself
Test 9: Reading Equipment Claims
Test 10: Spending Priorities
Peaking, Recovery and Injury
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Test 1: Taper Science
Test 2: Race Week
Test 3: Post-Race Recovery
Test 4: Common Triathlon Injuries
Test 5: Returning to Training After Injury
Test 6: Illness and Training
Test 7: The Off-Season
Test 8: Building the Training Year
Test 9: Progressing Across Seasons
Test 10: Training as a Masters Athlete
Intermediate
Swim Biomechanics and Stroke Analysis
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Test 1: The Catch and Pull Phases
Test 2: Body Position and Rotation
Test 3: Kick Mechanics and Its Role
Test 4: Stroke Rate, Distance per Stroke and Efficiency
Test 5: Common Technical Faults and Fixes
Test 6: Breathing Mechanics and Rhythm
Test 7: Open-Water Specific Adaptations
Test 8: Individual Variation and Technique Adaptation
Test 9: Tension, Relaxation and Drag Reduction
Test 10: Synthesis and Review
Cycling Biomechanics and Bike Fit
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Test 1: Pedal Stroke Mechanics
Test 2: Cadence and Force Trade-offs
Test 3: Saddle Height and Fore-Aft Position
Test 4: Reach, Stack and Handlebar Position
Test 5: Aerodynamic Position Trade-offs
Test 6: Cleat and Foot Position
Test 7: Common Fit-Related Injuries and Fixes
Test 8: Bike Fit for Triathlon vs Road Cycling
Test 9: Power Transfer and Frame/Component Stiffness
Test 10: Synthesis and Review
Running Biomechanics and Gait
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Test 1: Ground Contact Time and Its Meaning
Test 2: Cadence and Step Length Trade-offs
Test 3: Vertical Oscillation and Wasted Motion
Test 4: Footstrike Patterns and What Actually Matters
Test 5: Overstriding and Braking Forces
Test 6: Arm Swing and Upper Body Mechanics
Test 7: Hip and Pelvis Stability During the Gait Cycle
Test 8: Running Economy: What It Actually Measures
Test 9: Gait Changes Under Fatigue: The Run Off the Bike
Test 10: Synthesis and Review
Data and Technology in Training
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Test 1: Power Meters: What They Actually Measure
Test 2: Heart Rate as a Training Signal, and Its Limits
Test 3: GPS Pace and Its Reliability Issues
Test 4: Training Load Metrics: TSS and Related Numbers
Test 5: CTL, ATL and Form: The Fitness-Fatigue Model
Test 6: Heart Rate Variability (HRV) Monitoring
Test 7: Interpreting a Periodised Training Plan
Test 8: Data Overload and Its Pitfalls
Test 9: Combining Data Across Three Disciplines
Test 10: Synthesis and Review
Psychology and Mental Performance
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Test 1: Pre-Race Anxiety and Arousal
Test 2: Visualization and Mental Rehearsal
Test 3: Self-Talk and Its Effects
Test 4: Arousal Regulation Techniques
Test 5: Focus and Attention Styles
Test 6: Pain and Discomfort Tolerance
Test 7: Decision-Making Under Fatigue
Test 8: Confidence and Self-Efficacy
Test 9: Mental Skills Specific to Triathlon's Three-Discipline Format
Test 10: Synthesis and Review
Upper-Intermediate
Team and Relay Racing
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Test 1: Team and Relay Formats
Test 2: Team Composition and Selection
Test 3: The Exchange Zone
Test 4: Mixed Relay Draft Rules and Tactics
Test 5: Pacing a Relay Leg
Test 6: In-Team Communication and Roles
Test 7: Relay-Specific Risk Management
Test 8: Team Strategy Across a Multi-Team Event
Test 9: Psychological Dynamics of Team Racing
Test 10: Synthesis and Review
Multisport Variants: Duathlon, Aquabike, Cross and Winter Triathlon
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Test 1: Duathlon Format and Pacing
Test 2: Duathlon-Specific Training Considerations
Test 3: Aquabike Format and Racing
Test 4: Aquabike Training Considerations
Test 5: Cross Triathlon: The Mountain Bike Leg
Test 6: Cross Triathlon: Off-Road Running and Race Strategy
Test 7: Winter Triathlon Format
Test 8: Winter Triathlon-Specific Skills and Equipment
Test 9: Choosing and Transitioning Between Variants
Test 10: Synthesis and Review
Talent Development and the Athlete Pathway
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Test 1: The Junior-to-Elite Pathway
Test 2: Early Specialisation vs Sampling
Test 3: Long-Term Athlete Development Models
Test 4: Transitioning from a Background Sport into Triathlon
Test 5: Identifying Talent
Test 6: Growth, Maturation and Training Load in Young Athletes
Test 7: The Role of Coaches and Clubs in Athlete Development
Test 8: Common Pitfalls in Athlete Development
Test 9: Pathways to Elite and Professional Racing
Test 10: Synthesis and Review
Coaching and Periodisation Models
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Test 1: Polarised vs Pyramidal Intensity Distribution
Test 2: Choosing Between Block and Traditional Periodisation
Test 3: Reverse Periodisation
Test 4: Comparing Taper Models
Test 5: Matching a Periodisation Model to Race Distance
Test 6: Matching a Model to Athlete Type and Time Availability
Test 7: Undulating and Non-Linear Periodisation
Test 8: Coaching Across Multiple Seasons
Test 9: Common Periodisation Mistakes
Test 10: Synthesis and Review
Following and Understanding Elite Racing
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Test 1: The World Triathlon Championship Series Format
Test 2: Olympic and World Championship Qualification Pathways
Test 3: Reading a Draft-Legal Race as a Spectator
Test 4: The Tactical Logic Behind Breakaways and Chase Groups
Test 5: Elite Rankings and Points Systems
Test 6: Following Professional Long-Course Racing
Test 7: Prize Money and the Business of Elite Racing
Test 8: Commentary, Terminology and Broadcast Conventions
Test 9: Following Athletes' Season Arcs and Rivalries
Test 10: Synthesis and Review
Advanced
Para Triathlon
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Test 1: Para Triathlon Sport Classes
Test 2: Medal Events and Race Formats
Test 3: The Classification Process
Test 4: Personal Handlers
Test 5: Swim Exit and Transition
Test 6: Para Swim Rules
Test 7: Handcycles
Test 8: Racing Wheelchairs on the Run
Test 9: Prosthetics and Bike Adaptations
Test 10: Racing with a Guide
Age-Group Racing and Qualification
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Test 1: Age Groups and Race Age
Test 2: World Triathlon Age-Group Championships
Test 3: Age-Group Kit Rules
Test 4: Ironman World Championship Slots
Test 5: Age-Grading and Fair Comparison
Test 6: Drafting Rules in Age-Group Racing
Test 7: Penalties, Cards and Disqualification
Test 8: Protests and Appeals for Age-Groupers
Test 9: Run and Finish Rules
Test 10: Bike Rules for Age-Groupers
Travel and Racing Abroad
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Test 1: Jet Lag and the Body Clock
Test 2: Managing Jet Lag
Test 3: Long-Haul Flights and Health
Test 4: Travelling with a Bike
Test 5: Food and Water Safety Abroad
Test 6: Health Admin Before Travelling
Test 7: Racing in Another Country
Test 8: The First Days at the Destination
Test 9: Customs, Biosecurity and Carrying Kit
Test 10: After the Race Abroad
Race Safety and Medical Emergencies
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Test 1: Deaths and Cardiac Arrest in Triathlon
Test 2: Swim Emergencies
Test 3: Heart Health for Endurance Athletes
Test 4: Exertional Heat Stroke
Test 5: Exercise-Associated Hyponatraemia
Test 6: Collapse at the Finish
Test 7: Crashes and Concussion
Test 8: Cold Water: Stages and Rescue
Test 9: Bystander CPR and AEDs
Test 10: Race Medical Organisation
Indoor, Virtual and Esports Triathlon
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Test 1: Smart Trainers
Test 2: Virtual Training Platforms
Test 3: The Indoor Training Environment
Test 4: Treadmill Running
Test 5: Arena Games Triathlon
Test 6: Cycling Esports Governance
Test 7: Fair Play in Virtual Racing
Test 8: Virtual Racing Tactics
Test 9: Swimming Without Open Water
Test 10: Indoor and Virtual Events for Age-Groupers
Upper-Advanced
Mechanisms of Training Adaptation
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Test 1: Cardiac Output and Stroke Volume
Test 2: Cardiovascular Drift
Test 3: Blood Volume and Haemoglobin Mass
Test 4: Iron Metabolism in Endurance Athletes
Test 5: Mitochondria and Capillaries
Test 6: Muscle Fibre Types
Test 7: Fat and Carbohydrate Oxidation
Test 8: The Concurrent Training Interference Effect
Test 9: The Lungs and Breathing Limits
Test 10: Immersion and Swimming Physiology
Injury Science and Tissue Healing
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Test 1: Phases of Soft-Tissue Healing
Test 2: Bone Remodelling and Adaptation
Test 3: Bone Stress Injuries
Test 4: Tendon Structure and Tendinopathy
Test 5: Loading Treatments for Tendon Pain
Test 6: Muscle Strains and Cramps
Test 7: Load, Capacity and the Workload Ratio
Test 8: Pain Science
Test 9: Studying Injuries: Definitions and Evidence
Test 10: Overuse Mechanisms in Running and Cycling
Recovery and Sleep Science
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Test 1: Sleep Architecture
Test 2: Sleep Loss, Extension and Performance
Test 3: Cold-Water Immersion and Adaptation
Test 4: Anti-Inflammatories and Antioxidants
Test 5: Heat Therapy and Sauna
Test 6: Compression, Massage and Recovery Devices
Test 7: Muscle Damage and the Repeated-Bout Effect
Test 8: Refuelling Mechanisms
Test 9: Immunity and Illness Risk
Test 10: Measuring Recovery and Readiness
Female Athlete Physiology
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Test 1: The Menstrual Cycle and Its Hormones
Test 2: Hormones, Heat and Fuel Use
Test 3: Hormonal Contraception
Test 4: Heavy Menstrual Bleeding and Iron
Test 5: Training During Pregnancy
Test 6: Returning After Childbirth
Test 7: Pelvic Floor and Breast Support
Test 8: Perimenopause and Menopause
Test 9: Bone Health and the Female Athlete Triad
Test 10: Sex Differences in Endurance Performance
Ageing and Masters Physiology
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Test 1: Maximal Heart Rate and Age
Test 2: The Ageing Cardiovascular System
Test 3: Sarcopenia and Motor Units
Test 4: Protein and Anabolic Resistance
Test 5: Bone, Tendon and Joint Ageing
Test 6: Thermoregulation and Hydration with Age
Test 7: Performance Decline Across the Disciplines
Test 8: What Lifelong Training Preserves
Test 9: Recovery and Training Response with Age
Test 10: Health Span and Longevity
Expert
Cycling Aerodynamics and Physics
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Test 1: The Cycling Power Equation
Test 2: Air Density and Conditions
Test 3: CdA in Numbers
Test 4: Boundary Layers and Surfaces
Test 5: Measuring Aerodynamic Drag
Test 6: The Physics of Drafting
Test 7: Climbing, Weight and Gradients
Test 8: Wind on the Bike
Test 9: Kinetic Energy and Speed Changes
Test 10: Speed and Power Calculations
Tyres, Wheels and Drivetrain Engineering
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Test 1: Rolling Resistance in Numbers
Test 2: Tyre Pressure, Impedance and Vibration
Test 3: Tyre Construction and Sizing
Test 4: Rim Width and Tyre Shape
Test 5: Wheel Aerodynamics and Construction
Test 6: Chain Friction and Lubrication
Test 7: Gearing, Chainline and Pulleys
Test 8: Crank Length and Pedalling Mechanics
Test 9: Braking Physics
Test 10: Frame and Component Engineering
Swim Hydrodynamics and Equipment
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Test 1: Drag in Water
Test 2: Buoyancy and Body Position Physics
Test 3: Wetsuit Science
Test 4: Swimskins and Textile Suit Rules
Test 5: How Swimmers Create Propulsion
Test 6: Measuring Drag and Force in the Water
Test 7: Drafting in the Water
Test 8: Currents, Lines and Navigation Physics
Test 9: Body Shape and Streamlining
Test 10: The Energetics of Swimming
Power-Based Race Execution
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Test 1: How Normalised Power and TSS Are Calculated
Test 2: Race Targets by Distance
Test 3: Critical Power and W Prime
Test 4: W Prime Balance and Surges
Test 5: The Power-Duration Curve and Durability
Test 6: Pacing Hills and Changing Terrain with Power
Test 7: Pacing Strategies and the Evidence
Test 8: Power Meter Accuracy and Calibration
Test 9: Power Across Conditions and Positions
Test 10: Planning the Bike Leg for the Run
Sensors and Measurement Science
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Test 1: Validity, Reliability and Error
Test 2: Running Power Meters
Test 3: Measuring Core Temperature
Test 4: Continuous Glucose Monitors
Test 5: Muscle Oxygen Sensors (NIRS)
Test 6: Sweat Testing
Test 7: Measuring Blood Lactate
Test 8: Wearable Heart Rate Sensors
Test 9: Satellite and Speed Sensors
Test 10: Reading Sports Science Evidence
Master
Origins and the Early Years
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Test 1: Mission Bay, 1974
Test 2: The Birth of Ironman
Test 3: 1979-1980: From Curiosity to Television
Test 4: The Move to Kona and the Silk Years
Test 5: 1982: Julie Moss and Two Ironmans
Test 6: Triathlon Spreads to Europe
Test 7: The Standard Distance and the First World Championships
Test 8: Early Technology Pioneers
Test 9: The Big Four of the 1980s
Test 10: Iron War, 1989
The IRONMAN World Championship: Legends and Records
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Test 1: Paula Newby-Fraser, Queen of Kona
Test 2: The Men of the 1990s and Early 2000s
Test 3: The Women of the 1990s and 2000s
Test 4: Men's Champions from 2007 to 2019
Test 5: Daniela Ryf and the Modern Women's Era
Test 6: The 2020s: Cancellations, Moves and Split Races
Test 7: Times and Records over the Distance
Test 8: The Kona Course and Its Landmarks
Test 9: The IRONMAN 70.3 World Championship
Test 10: Stories Beyond the Podium
Olympic and Paralympic Triathlon History
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Test 1: The Road to Sydney
Test 2: Sydney 2000 Champions
Test 3: Athens 2004 and Beijing 2008
Test 4: London 2012
Test 5: Rio 2016
Test 6: Tokyo 2020
Test 7: Paris 2024
Test 8: Paralympic Triathlon History
Test 9: Olympic Format and Youth Pathways
Test 10: Short-Course World Champions
Governing Bodies, Series and the Business of the Sport
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Test 1: World Triathlon as an Organisation
Test 2: The World Triathlon Championship Series
Test 3: IRONMAN Ownership and Growth
Test 4: The PTO and the T100 Tour
Test 5: Challenge Family, Supertri and Other Brands
Test 6: National Federations
Test 7: The Business of Racing
Test 8: Media and the Story of the Sport
Test 9: Women and Equality in the Sport
Test 10: Rules Bodies and Race Standards
Iconic Races and Triathlon Culture
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Test 1: Challenge Roth Today
Test 2: Norseman Xtreme Triathlon
Test 3: Escape from Alcatraz
Test 4: Extreme and Adventure Triathlons
Test 5: Kona Race Week Culture
Test 6: Club and Community Culture
Test 7: The Language of Triathlon
Test 8: Famous Moments of the Modern Era
Test 9: Ultra and Multi-Iron Events
Test 10: How Swim Starts Have Changed
Professional
The Coach-Athlete Relationship
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Test 1: What Coaches Actually Do
Test 2: The 3+1Cs of the Coach-Athlete Relationship
Test 3: Motivation and Self-Determination Theory
Test 4: Autonomy-Supportive Coaching
Test 5: Communication and Feedback
Test 6: Coaching Effectiveness
Test 7: Coaching Remotely
Test 8: Individualising Coaching
Test 9: Boundaries and Conflict
Test 10: Coaching Philosophy and Reflective Practice
Planning and Monitoring Systems for Coaches
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Test 1: The Banister Impulse-Response Model
Test 2: TRIMP and Other Load Calculations
Test 3: Training Monotony and Strain
Test 4: Designing a Test Battery
Test 5: Flexible Plans and Contingencies
Test 6: Compliance and Data Hygiene
Test 7: Life Stress and Allostatic Load
Test 8: Coaching Groups and Squads
Test 9: Training Camps
Test 10: Race Analysis and Key Performance Indicators
Anti-Doping
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Test 1: WADA and the World Anti-Doping Code
Test 2: The Prohibited List
Test 3: Strict Liability and Rule Violations
Test 4: Whereabouts and Out-of-Competition Testing
Test 5: Therapeutic Use Exemptions
Test 6: Sanctions and Appeals
Test 7: The Athlete Biological Passport
Test 8: Supplements and Inadvertent Doping
Test 9: EPO and Blood Doping
Test 10: Sample Collection and Athlete Rights
Ethics, Integrity and Safeguarding
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Test 1: Safeguarding Principles
Test 2: Protecting Young Athletes
Test 3: Codes of Conduct for Coaches
Test 4: Body Image, Weight and Disordered Eating
Test 5: Fair Play and Race Integrity
Test 6: Technology and Mechanical Fraud
Test 7: Conflicts of Interest
Test 8: Athlete Welfare and Mental Health
Test 9: Ethical Decision-Making
Test 10: Privacy, Data and Consent
Professional Coaching Practice
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Test 1: Coach Education and Learning
Test 2: Evidence-Based Practice
Test 3: Working in Multidisciplinary Teams
Test 4: Running a Coaching Business
Test 5: Session Safety and Risk Management
Test 6: Race-Day Coaching
Test 7: Inclusive Coaching Practice
Test 8: Parents, Sponsors and Media
Test 9: Coach Wellbeing and Burnout
Test 10: Building a Coaching Career