🚴♂️ 2026 FULL DISTANCE TRIATHLON LAKE PLACID - BEGINNER WAI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🚴♂️ 2026 FULL DISTANCE TRIATHLON LAKE PLACID - BEGINNER WAI RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Full Distance Triathlon Lake Placid is a true test of athletic endurance—featuring a 2.4-mile swim in the calm, cable-guided waters of Mirror Lake, a grueling 112-mile bike ride through the steep Adirondack terrain, and a marathon run with rolling hills and enthusiastic support along River Road. With July temperatures averaging 72°F (22°C) for the swim and 63°F (17°C) during the run, this event offers both unique challenges and rare opportunities for peak performance.
To meet these demands with confidence, you need more than motivation—you need a structured plan built for this course. Our 44-week Full Distance Triathlon Training Plan for Beginners is designed to develop the strength, endurance, and technical skills required to tackle Lake Placid’s course head-on—safely and successfully.
This two-phase program begins with a 12-week foundation block to build aerobic capacity, technical swim form, and injury-resistant strength. This base phase sets you up for success by gradually increasing weekly volume from 4.5 to 6 hours. You’ll complete focused swim technique drills—perfect for mastering Mirror Lake’s two-loop course—and build comfort with brick workouts to simulate race-day transitions.
From week 13 onward, the program enters a progressive 32-week build phase, scaling from 7.5 to 14 training hours per week. Key sessions include structured bike rides that develop climbing power for the 8,000 feet of elevation—especially on signature segments like the "Keene Descent" and “Papa Bear Hill.” On the run, you'll develop leg resilience through terrain-specific efforts, helping you stay strong across Lake Placid’s rolling marathon course.
Workouts are calibrated using Rate of Perceived Effort (RPE) and heart rate zones for smarter training, and include:
🏊 Video-based swim drills to boost efficiency
🚴 Precision-based bike workouts for strength and stamina
🏃 Run sessions tailored to pacing and durability
💪 Targeted strength routines to prevent overuse injuries
This plan prepares you for the Full Distance Triathlon—physically and mentally—while offering personalized email coach support to guide your journey.
Get started today and train with confidence, knowing your plan is purpose-built for Lake Placid.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:50:00 | 01:30:00 |
|
Run
x3
|
02:29:00 | 03:00:00 |
|
Bike
x2
|
02:31:00 | 04:15:00 |
|
Strength
x1
|
01:05:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:50:00 | 01:30:00 | |
|
|
02:29:00 | 03:00:00 | |
|
|
02:31:00 | 04:15:00 | |
|
|
01:05:00 | 00:55:00 |
Training Load By Week
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- Heart Rate Monitor
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