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140.6 Lake Placid/Hilly Course, Intermediate (Power & HR)

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140.6 Lake Placid/Hilly Course, Intermediate (Power & HR)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach

Length

24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Creator: Maria Simone, No Limits Endurance Coaching

Length: 24 weeks

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

Ability level: Intermediate


This 24-week plan is ideal for the advanced beginner or intermediate who will be racing Lake Placid or a similarly hilly 140.6 course.

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 USA Triathlon Level 2e certified coach with 10 years of coaching experience, and an athletic history that includes 10x 140.6 finishes, including 4 finishes at IMLP, and finishing the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner. Maria has been named as the USA Triathlon Coach Education of the Year, and the Coach of the Year,from Outspoken Woman in Triathlon.

This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - maria@nolimitsendurance.com. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.

Upon purchase of the plan, you can email Maria for the code to get your club discount.

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!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:35:00 03:00:00
Bike x3
06:45:00 06:30:00
Swim x3
02:39:00 01:25:00
Strength x3
00:24:00 00:35:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:35:00 03:00:00
Bike
06:45:00 06:30:00
Swim
02:39:00 01:25:00
Strength
00:24:00 00:35:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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