Training tips, connections and inspiration

The Kāpiti Women's Tri events are all about inspiring you to the next level. No matter if you are starting out or a bit more experienced, we want to be there alongside you all the way.

The training sessions below are designed to connect you to like-minded athletes (because you are one now), and share the journey. Keep an eye on our Facebook page for more training events and tips.

Looking for more - check out our blog packed with insights and learnings from our team of everyday athletes just like you. Alternatively, download our:

Beginner's Short Distance 6-Week training plan;

Beginner 6-Week plan pdf

Intermediate 6-Week plan pdf

Beginner 10-Week plan pdf

Wednesday Ocean Swims

Swimming in the open water can be a bit nerve racking if you have never done it before.

Even if you have, it is great (and safe) to swim with a group!

These two Wed evening swims will get you confident and familiar with the course. The buoys will be out so you can practice swimming out to them and getting your bearings. Surf Lifesaving will also be present.

Cost is $5 per session per person. Please bring cash.

Meet outside The Waterfront Bar/Raumati Beach Carpark. Please arrive by 6:15pm to register and be ready to go by 6:30pm sharp! A KWT team member will be there to watch over gear and the lovely Di will take you for the swim session.

2025 dates: 5th and 12th of February.

Tri Skills Training

The KWT team has teamed up with the lovely Sierra of Sparkle Fitness to deliver tri-focused training sessions for KWT participants.

Each session is designed to build your skills and confidence so you can have a fantastic day in Feb! It's a chance to meet other like minded wāhine to enjoy the journey together.

Meet outside the Waterfront Bar. Matatua Road, Raumati Beach.

$5 per session

You can register for training via the event tab on our Facebook page or, if you don't have Facebook, just turn up on the day!


Saturday 11 January	Ocean swim session	Waterfront Bar carpark, Raumati	9am - 10am
Saturday 18 January	Ocean swim & bike including transition	Waterfront Bar carpark, Raumati	9am - 10am
Saturday 25 January	Run session	Waterfront Bar carpark, Raumati	9am - 10am
Saturday 1 February	Swim / bike / run with focus on transition	Waterfront Bar carpark, Raumati	9am - 10am
Saturday 8 February	Ocean swim session	Waterfront Bar carpark, Raumati	9am - 10am
Saturday 15 February	Swim / bike / run with focus on transition	Waterfront Bar carpark, Raumati	9am - 10am

There are public toilets and changing facilities next to the Waterfront Bar.
Also try to arrive 10-15min early to get set up and ready to start at 9am

Sierra Ryland of Sparkle Fitness is a top age group triathlete and triathlon coach, and won her age group at the Taupō Ironman 70.3 in December 2023.

Sierra's passion is training women and mums and helping them to discover a love of triathlon - or at the very least the feeling of accomplishment of ticking off a goal!

Sierra also offers personal training and triathlon programming services. If that is something you are interested in you can contact her via email sierra@sparklefitness.co.nz or on 021 258 9445.

Join Sierra live on Wednesday 4th December at 7:30pm, for a masterclass on How to Train for your First Tri.

Learn about:

What to know for your first triathlon: From what you need to wear and what gear you need.
Training for Each Discipline: Comprehensive training tips and strategies for swimming, cycling, and running.
Transition Tips: Learn how to efficiently transition between each discipline
Race Day Preparation: Essential advice including what to pack, nutrition tips, and mental preparation to ensure you’re ready to perform your best.

Register for this online class here.

Course Maps