Lake Placid 140.6 Long Distance Tri

Average Weekly Training Hours 13:21
Training Load By Week
Average Weekly Training Hours 13:21
Training Load By Week




Recently updated for 2019!

Creator: Maria Simone, No Limits Endurance Coaching

Length: 24 weeks

Weekly Duration (average): 13 hours (includes recovery weeks in average)

Ability level: Advanced beginner to intermediate


This 24-week plan is ideal for the advanced beginner or intermediate who will be racing Lake Placid.

The plan includes information about how to set your zones: 1) Heart rate for bike & run; 2) Power for Bike, 3) Pace for swim & run. Bike workouts are structured by power. Run workouts are structured by a mix of heart rate (for endurance runs) and pace (for speed and tempo runs).

Prior to starting this plan, you should be able to swim 2000 yards, bike 3 hours continuously, and run 75-90 minutes continuously. The plan includes swim sessions 3x/week, cycling 3-4x/week, and running 4x/week. You will begin with 10 hours per week, and peak at just under 19 hours. The average training time is approximately 13 hours per week, making this plan manageable for busy lifestyles.

In addition to the swim, bike and run sessions, this plan provides functional strength training sessions.

This plan was created by a four-time IMLP finisher, who trains there every year, several times a year, and who hosts a year training camp on the course. I know and understand the course, and this plan is geared toward your successful completion of this race. I include bike and run workouts to help you build endurance and strength for the hills. You will make your way to that Olympic Oval finish line!

If you purchase this plan, you should feel free to contact me with any questions: maria@nolimitsendurance.com


Athletes who purchase this plan may have access to our private Facebook Group. Email maria@nolimitsendurance.com for access. This space offers a place to ask training and racing questions, and get advice from fellow athletes as well as the No Limits Coaches.


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For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook and let us know how the training goes and how the race goes!

Sample Day 1
0:40:00
1829m
Drill Focus

200 warm up
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2 x the following:
- 2 x 50 side balance, switch sides by 25, 5s rest
- 100 six beat switch, 5s rest
- 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest
- 100 pull focusing on high bent elbow, with hand under the armpit (not outside of the body), no rest
- 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest
- 100 swim finger tip drag drill, thinking about high elbow out of the water, no rest
- 2 x 50 swim golf, 10s rest
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400 steady, working on incorporating smooth form that you just worked on in previous drills.
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FINGER TIP DRAG
Notes: This drill helps you focus on having a relaxed and efficient recovery portion to your stroke.
As your arm moves through the recovery portion of the stroke, you will keep your fingertips in contact with the water, dragging them along the surface. Your elbow should be pointed upwards, while your forearm and hand hang relaxed.
Video demonstration: http://www.youtube.com/watch?v=OAqBSgMX3es&feature=relmfu
SWIM GOLF
Notes: Swim 50 yards as hard as you can, while counting your strokes.
Add stroke count to your time (in seconds) for your score.
The goal of this drill is to reduce your golf score in subsequent efforts by a mix of both increasing your distance per stroke and your overall speed.
SIDE BALANCE DRILL
Notes: Side balance drills will teach efficient body rotation for the freestyle stroke. You should imagine that you are swimming like a knife cutting through the water.
For this drill you will kick while balancing on one side. The trick with this drill is to keep from rolling either on to your back, or your front.
Start by lying on your left side, with your left arm extended in front of you and your right arm laying at your side. Your right hand can rest on your hip/leg.
Press your head toward your extended arm, and face upwards (allowing you to breath). Keep the left side of your chest pressing into the water, similar to the front balance drill. Start kicking. When you complete one length, switch to the right side of your body, and repeat.
As with the front balance drill, you can use fins to help you learn the feel. However, do not become reliant on the fins.
Video demonstrating the drill: http://www.youtube.com/watch?v=6vvBQ6pY4Gk
As you get better at this drill, you can do it with your face in the water. Like this: http://www.youtube.com/watch?v=417pD_jfmJw&feature=relmfu However, do not progress to this level until you feel comfortable with the face up version.
SIX BEAT SWITCH - SIDE BALANCE
Notes: This drill is a progression from the side balance drill, and begins to mimic the rotation and stroke for freestyle swimming.
Begin as you do with the side balance drill. Kick 6 beats on one side, take a stroke to switch your body to the other side, kick 6 beats, take a stroke, switch, and so on.
Video demonstration: http://www.youtube.com/watch?v=HWrAYcmexqQ

Sample Day 2
0:49:59
Bike 20 min assessment

NOTE:
Do this on the trainer for the best results.
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Do not eat anything heavy 2 hours before this test. You may eat a gel or sports drink 15 minutes prior to starting. This is a good idea especially if you are doing this test first thing in the morning.
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Do not do a hard workout the day before or after this test. Make sure you are well rested.
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Take note of how you were feeling before, during and after the notes. Make a note of that in the post-activity comments.
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WARM UP
15 minutes easy spin
3 x 30 second sprints, with 30 second easy spin between
2 minutes steady spin
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MAIN
20 minute TT -
--work at the best sustainable effort you can maintain for this time period.
--Be sure to hit the lap button when you start and end this test. We will want the average and max HR and power information from this segment. And, if you have power, we will want the average and max power info.
--work on maintaining effort throughout this test.
It will be hard. Stick with it as best as you can.
--Cadence is ideally 85-95 rpm.
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COOL
10-15 minutes easy, easy spin to clear out the lactic acid

Sample Day 2
0:15:00
Transition run - steady

Steady effort/Z2 run, off the bike. - Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm.

Sample Day 3
0:36:00
1646m
(1800) Pull pyramid

200 easy, 10s rest
4 x 100 pull, steady, 15s
200 easy, 10s
3 x 100 pull, steady, 15s
200 easy, 10s
2 x 100 pull, steady, 15s
200 easy, 10s
100 pull, steady, 15s
200 easy cool down

Sample Day 4
0:45:00
20.2TSS
Cycling Efficiency Drills v. 1

WARM
10 min easy
-
MAIN
SLD: 5 x
- 1:00 left leg
- 1:00 right leg
- 1:00 both legs
- If you cannot hold 1 minute SLD, this can be broken into more sets of 20 or 30 seconds.

Spin-ups:
5 x
- :30 spin-up
- 2:30 easy
-
COOL
5 min easy spin
-
*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
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Sample Day 4
0:30:00
Steady Base w/ drills (1)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
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MAIN
Take the first 10 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
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DRILLS:
A SKIP
Notes: How to video: http://www.youtube.com/watch?v=V2rjA0q-a9k&feature=player_embedded
These next drills recruit the primary movers—namely, the glutes and hamstrings—that operate during the active propulsion phase of the run. For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. This pawing motion is often neglected, but is a key element of a powerful stride. Focus on initiating that pull from the glutes as the hamstrings then join in the motion. This will ingrain the backward pulling motion important for running propulsion into your muscle memory. Use the same arm motion during this drill as you use while running.
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ANKLE SPRINGS
Notes: This drill is useful for instructing form in both loading and unloading phases. You will spring/hop from your ankles.
How to video: http://www.youtube.com/watch?v=5ZKA2-Sb0Tk (NOTE: Ankle spring demo starts at 1:41 into the video).
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ANKLING
Notes: How to video: http://www.youtube.com/watch?v=es_7EB9ki8w&feature=player_embedded
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QUICK FOOT DRILLS
Notes: You will work on quickly switching feet, first without moving forward, then slightly moving forward.
This video (starting at 4:50 into the video) shows you how to do it: http://www.everymantri.com/everyman_triathlon/2013/08/ambushed-extreme-run-makeover-episode-2.html

Sample Day 5
0:48:00
2195m
(2400) Twin 500

200 easy, 10s rest 4 x 100 steady, 10s rest 4 x 50 kick, mod-hard/hard, 10s rest 4 x 50 fist drill, 5 s rest 4 x 50 all-out, 10s rest 2 x 500 steady, 20s rest 200 cool

Maria Simone
|
No Limits Endurance Coaching

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