10-week training plan to help camp attendees prepare for the swim, bike and run demands of camp AND prepare for the racing season ahead.
Athletes should scale workouts to avoid doing too much too fast! Scaling instructions/options are provided in most of the swim and run workouts. During the week, bike workouts are generally achievable by all athletes (around 60 min duration) but the efforts may need to be reduced in intensity. Weekend bike workouts are longer and progressively increase as camp draws closer; these may be scaled back by 20-50%, as needed.
In general, limit volume increases by sport to 10% per week.
Workouts are laid out each week in the same order, but these can be moved around as you need to maintain your weekly schedule.
Athletes should be in good health before starting any exercise program, and we recommend having a physician's approval or clearance if you have any doubts.
If you become sick at any time, take at least 1 full rest day and do not train, but instead sleep and focus on hydration. If sickness worsens or extends, continue to take full rest days and see you medical professional.
If you suffer an injury - acute or chronic - stop exercise and seek the advice of a medical professional.
If you become busy and miss a workout, it's okay! Pick up on the next day; do not try to cram all workouts into the weekend. If you don't have time to complete an entire workout, then do part of it - something is better than nothing. CONSISTENT activity will provide the best chance of success.
Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.