TriathlonTraining4Life v Personal Or Coach Assisted On-Line Multisport Training for the Serious Triathlete          



If you've tried the rest, try the best. 


Coaches and athletes all over the world are saying Super Sport Systems can't be beat!

"Fantastic time drops across all events" ...  "Every swimmer finished the season with career best times"

"Better than anything I have ever tried" ...  "Our season was a success" ...  "Cutting edge ... most progressive"

"Light years ahead of the competition" ... "The system works!"


I had been battling injures on and off for over a year and a half, overuse injuries like planter-fascia, IT-Band, plus some other acute injury problems, Mtn. bike crash. Needless to say, I wasn't doing something right, or I wasn't doing the right things at the right time. Frustrated from being injured and scared to death of getting injured again, I decided to 'google' the web for something better. Behold I found what I had been waiting for for over 2 years! The Super Sports System!

I have been using 3S sense December 2003, at first learning what I had done wrong in the past with my training volumes and intensities. Currently I am 4 weeks out from my first 'peak' race, a half marathon, and in 8 weeks of training I am running as fast as I did before I got injured. I truly thought last fall that I would NEVER see the velocity I was running before my injuries, but I am, and I have 3S to thank for this. They create a system that makes it easy for an athlete to train SMART!

I would recommend 3S to any athletes or coaches looking for a training tool that will make generating your 'volumes/numbers' easier each season. The program ONLY makes a coach's job easier, and increases a coach's time to spend on other important athletic developmental skills, like stretching, drills, body position, etc... Like myself, the triathletes that I am coaching now love the system as well, and with the new additional features 3S is planning to add, 3S is ONLY going to get BETTER! Thank you 3S for your support, your knowledge, and everything I was looking for in a training system!

David Julian
Elite/Pro Triathlete
Master Swim Coach
& Triathlon Coach


As a coach of triathlon of 12yrs I can say that Super Sport Systems (3S) is the cutting edge in providing the most progressive yet systematic approach to triathlon training. The ability to set up training for your athlete weekly or long term for the over all view yet still able to adjust any workout on any scale allows the coach to really meet the goals of the athlete. Each athlete will have various limitations from week to week. The 3S program allows all of these to be taken into consideration when setting up the plan. The goal of coaching is to allow the athlete to continue improving- with this coaching tool that improvement will continue forward until his or her goal race. It is pure specific training adaptations for physiological improvements.

Steve Fluet, ESTS Tri Coaching
Coaching Advisory Panel- Degree IM Project, Online Training- Ironmanlive
USTS Level 2 Coach February 2004

Over the last year my results have seemed to plateau. I have been looking for a training program to provide focus and allow me to get to the next level of the sport. I have been very impressed with the attention to detail and level of sophistication of my Super Sport System training program. The past results of the coaches and scientific foundation for the plan give me a lot of confidence in my training.

Tom Jeffrey, Pro Duathlete 

Ranked 21st in the World by the ITU, February 2004              

Placed 11th in Cycling in Duathlon World Championship Geels Belgium, May 30, 2004


The 3S System of coaching is far better than anything I have seen to date. The site is very comprehensive and offers a wealth of information not seen anywhere else. Where most programs offer "generic" training programs, the 3S System provides tools to set up individualized profiles, training zones, weekly planners, season training volumes, and season goals. It even allows for the designing of personalized sets and analysis of current results.

The site can be overwhelming with the wealth of information, but once understood and utilized to it's full potential, it would be of benefit to anyone, from a first time athlete to a seasoned vet. The developer of the program, Sergei Beliaev, has been very helpful in explain the system and is very prompt in returning phone calls and/or emails to share his extensive knowledge on training and physiology. I am excited about the upcoming season and continuing to learn form Sergei.

Diane Haupt, Elite Duathlon Athlete,       Multisport Coach
Dynamic Health Services February 2004

Race went well. Finished 2nd in a tough field and won an Ironman slot to Hawaii in October. I had a 4:45 which was only about 2 min. off the guy in first. He had 11 min. on me out of the swim. He is good biker and good runner. Bike split was 2:20, 23.9mph, and run split was about 1.41. I kept a heart rate on bike at 149-153 and on the run 152 first half of run and at about 154 on second half of run. I did not use my watch and only used heart rate and feel for the pace I was going. I actually felt I could have gone a little harder on bike and run but was unsure what elevating heart rate would have done. I was breathing pretty good on the run and may have been able to push up in low 160s without getting anaerobic. My legs felt strong on both bike and run. I do think the intensity and interval training worked well. I really was not real sure how it was going to work since I had not done the volume I usually do. The system works!! 

Thomas C. Waldrop, D.D.S, M.S.             Triathlete June 16, 2004

Dear Sergei:

Our mid-season November meet this year was one of the best that I have ever coached. We had some fantastic time drops across all events and distances, and almost everyone was "on target" with their times (or ahead of schedule) based on the 3s projected progression of results in each of their best events. One of the program's greatest values, however, comes when an athlete is NOT on schedule.

I have made the assumption in these few cases that the training has been appropriate, but that there is another side to the story, such as sickness, a technical or strategic problem, or an error in mental approach or motivation.

Experience has shown me that this has invariably been the case. We have a couple notable kids who trained well last year but did not perform up to expectation in meets, and who addressed the "other issues" and who performed extremely well in our November invitational this year: a breaststroker who couldn't break 1:10 or 2:30 last year and who has already gone 1:07 and 2:27, a sprinter who went 53.2 last year and has gone 52.3 and split 51.6 twice this year. ….

I am a big believer in this system - looking forward to sharing more success stories in the spring!"

Matt Kredich
Head Coach
University of Richmond Swimming

December 2003


Dear Sergei,

I have been using your Super Sport Systems for a couple of weeks now and cannot tell you just how impressed I am with your system. It is better than anything I have ever tried before.  I have 4 swimmers and myself who would like to stay with the system once your offer expires.

…we wish to extend our gratitude and congratulations on such a fantastic system. Thank you Sergei, we are all eternally grateful.

Kind regardS,

Dawn Thompson, Australian Master Swimmer & Coach 

I feel really good about the work we are doing.  I went and rode with some friends last Saturday.  I was asked to slow down because they were in too much pain.  They were at 180 BPM and I was at 150 BPM.  It gets better one of the guys is VA BAR champion”. 

John Huth, cat.1 cycling  March 11, 2002

I must admit I am experiencing very good results from your program.  I did 30-500m efforts on Tuesday and I was Dead On the target time.  I couldn't believe it!  My HR was only at 171 but I was doing 40 km/h.  I feel great!” 

Sam Vasquez, Category III, Cycling  January 27, 2002



Dear Sergei, 

             At Randolph-Macon College, we had a very strong level of success with the 3S program that we utilized this past season.  On the men’s team, every swimmer finished the season with career best times;  on the women’s side, we had 10 of 12 swimmers achieve one or more career best times at our conference meet (the remaining 2 swimmers were injured for a significant portion of the season).

             In my mind, the benefits of the program are threefold: 

  1. Accountability-  The scientific nature of the program enabled us to plan, manage, and measure our training and progress with better efficiency and reliability.  The 3S program acted as an impartial third-party intermediary, giving both swimmer and coach some added accountability in the goal attainment process.   It forced us into being more jointly responsible for working hard to produce appropriate expectations, to stick to those expectations throughout the season, and then to follow through with results in the pool.
  1. Confidence-  As a coach, 3S allowed me to be more confident, consistent, and detailed about planning for a workout, a week, and the season.  I relied on the program as a guide to help me with gauging the percentage of work for each energy zone for our individual swimmers.  The 3S system was infinitely valuable during workouts because it provided us with multiple variables to confirm that the appropriate energy system was being stressed (i.e. heart rate, number of repeats, distance, amount of rest, etc.).  Toward the end of the season, if the workout called for a zone II set, our athletes knew instinctively what was expected in terms of work effort and heart rate.  The swimmers gained confidence by having all of this information on the workout and they became independent at correlating workout pace with season goals on a daily basis.  
  1. Motivation-  The parametric sets (i.e. 23 x 100) proved to be an effective weekly report card and motivator because the swimmers knew what was coming and what was expected in advance.  We used the parametric sets as a team-bonding experience and each athlete’s goal pace/ actual pace was documented in an open forum so that each athlete could assess herself and her teammates on a weekly basis.  The swimmers gained confidence because they knew precisely where the clock should be for them on a given repeat, and precisely where their heart rate would be when finished.

 Although the program and the workouts can appear overly scientific and mundane, I found that using the system did not jeopardize my own creativity or coaching style.  I tried to be consistent about following the total volume for each energy zone, but I found that I had to be flexible in terms of making changes to workouts to address the psychological needs of individuals, academic priorities, fatigue and illness, stroke mechanics, and meet/ travel situations. 

I was encouraged by our results and I am looking forward to learning more about how the 3S system can help our athletes in the future.

Dave Holland, Head Swimming Coach                  Randolph-Macon College         


Dear Sergei,

I would like to thank you for your involvement in our program's success at this past week's USA Swimming's National Championships. Our athletes had an extremely positive experience and I attribute much of their success to the 3S system. Our swimmers had all best times and finished each race with authority. We look forward to continuing our association with you as we prepare for US Olympic Trials later this year.

I have analyzed the numbers and the results are amazing. Chelsea Nauta dropped over four (4) seconds in her 200 free. The drop moved her from 87 th at Nationals this summer to 28th this past week. The time also placed her 8th in the country for the 18&Unders and 2nd 16&Under.

Chelsea also had the opportunity to swim her "second event" that we targeted through the 3S system at the meet; the 100 meter Free. Her time of 57.96 was over a second lower than her previous best. The time placed her 32 nd overall, 7th in the country for the 18&Unders and 4th 16&Under. The time qualified her for the USA National Junior Team. In addition to these targeted swims, she swam well in her 400 (3 second lifetime drop) and the 50 (another personal best).

We had a 16 year old female back stroker place 30th in the 100 meter backstroke at the meet. Her time of 1:05.77 was her best and was strong enough for a 15th place finish in the country for 18 & Unders and 10 for 16 & Unders, and this was her first individual National Competition.

These girls followed the 3S suggested workouts closely. We made a commitment to the system and worked hard to hit the target times. I feel strongly that now, with their positive experience using the 3S system, they will progress even faster.

Again, Thanks.

Rich Rogers
Tampa Bay Aquatics

February 2004


Dear Sergei,

About our season: Overall, our season was a success. This was our second season using 3S and it made the world of difference. My ability to understand the system and specialize it for the different athletes in different training groups improved tremendously. I had two revelations this season regarding the 3S:

1. My more experienced swimmers understood very quickly the different zones, different phases, etc. within our season. They quickly absorbed our training approach. They were the swimmers that clung closely to their required HR; they were the ones who would admit that their HR would stay the same but their times/efficiency in a set would improve throughout the season. These athletes - many of which are 21/22 years old - had the best season of their lives. A senior 200 Freestyler dropped 2 seconds this season to a 1:39.34; a senior 200 Backstoker erased a whole second off his school record with a time of 1:48.30.

2. Some swimmers just don't get it. They are under the impression that "full throttle" is the best way to train. These swimmers would receive the "Hardest Worker" on many teams - but they fail to grasp the understanding of different energy systems. I have had a hard time re-programming them to pay attention to HR, stroke count, and efficiency in the water. They just want to go, go, go, go.

My approach with them has been very different from my experienced group. This group needed to be controlled - I had to force them to follow stroke count guidelines regardless of speed or breathing patterns regardless of speed. They became more mature, but need more time in the "system."

I'll be back on next year. I already look forward to making changes to my approach to 3S.

Thanks again!

Matthew Barany
Head Men's Swim Coach
James Madison University
540.568.6528 office
540.568.3489 fax


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