24 Week Plan - Lake Placid Advanced

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24 Week Plan - Lake Placid Advanced

Author

Terry Wilson

All plans by this Coach

Length

24 Weeks

Typical Week

1 Other, 4 Run, 4 Bike, 1 Day Off, 3 Swim, 2 Strength

Longest Workout

1:30 hrs swim
7:00 hrs bike
3:15 hrs run

Plan Specs

triathlon ironman advanced time goal

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Summary

This plan is for an advanced age grouper or professional triathlete that has a substantial training base. This plan begins at a 13.5 hour time frame builds up to 26 hours of training per week excluding strength workouts. If you do not have a 14 hour base for the previous 15 weeks, this plan is not for you. This plan is meant for serious and dedicated athletes that want to get their slot or on the podium for the pros. Plan has big days back to back days, two and three a-days. Not many days off and will crush anyone that is not at the level intended.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 17:37
Training Load By Week
Average Weekly Training Hours: 17:37
Average Weekly Breakdown

Terry Wilson

Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I'm pursuing my degree in Kinesiology and will be going after my Masters in 2020.

Sample Day 1

2:00:00
PM - 2.0 - Easy Mix

120 minutes focusing on:
1. HR less than 140
2. Cadence at 85-90
---
Add a 1 Minute Hard Effort on every 15th Minute, excluding the 2hr mark.

Sample Day 1

1:00:00
2743m
AM - 3.0 - Building Hard Efforts

300 Warm up
----

4x100 fist, Pull, Kick Banded, Fist
-----

Main Set, Hard to Very Hard effort, do NOT rest more than Rx'd:

4x75 on 10s rest
4x100 on 10s Rest
4x125 on 15s Rest
4x150 on 15s Rest
-----

3x100 Fist, Pull, Fist
----

200 cool down

Sample Day 2

1:00:00
AM - 1.0 - Last 15

40 Minutes nice and easy at a cadence of >85
---
15 Minute Moderate effort
---
5 Minute Transitional Cool Down

Sample Day 2

0:30:00
AM - Brick - .5 - Slow Build

30 Minutes, start slow and gradually get faster throughout. You can take this as easy or as hard as you want. But do not go slower with time, go faster and faster with time.

Sample Day 3

1:00:00
PM - 1.0 | Backside midweek

15 minutes easy running.
stop here and do some leg swings, squats, and calf raises. 3 rounds of 15 each.
---
30 minutes of easy running with 30 second surges every 3rd minute.
----
5 Minutes at 30s-60s faster than race pace
5 Minute walking cool down

Sample Day 3

1:00:00
2743m
AM - 3.0 - Down and Fast

200 Warm up
---
10x50 [Fist, Pull with Paddles, Kick with Bands]
----
Main Set, 4 rounds, all on 15 seconds rest:
2x100 Moderate to Hard Effort
4x50 Faster than the 100 pace
4x25 All out sprint
----
2x100 [Pull, Fist]
---
100 cool down

Sample Day 4

1:00:00
PM - 1.0 - Betterment

60 minutes nice and easy. Focus on improving your form and enjoy the nice easy miles. No surges or pick ups.

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