Xterra Lory is a beginner friendly Xterra race held in Lory State Park west of Ft. Collins, CO.
The distances are a 1/2 mile open water swim in Eltuk Bay of Horsetooth Reservoir, a 2 lap beginner friendly 12.2 mile mountain bike ride and a challenging 4.8 mile (8 K) trail run.
This training plan will prepare you for the race. Ideally, preride the course, and attend open water swim clinics designed to prepare you for triathlon swimming. Feel free to contact me (Kurt Dallow) at firstname.lastname@example.org
Easy way to get used to pool workouts- warmup at an easy pace, main set at varying paces, cool down at slow pace. Base on RPE 4-5 for warm up, 6-8 for main set and 3-4 for cool down.
Either 45 minute trainer/spinner ride or outdoors on MTB or Road bike. Flat with few rolling hills, Singletrack green, novice trail
Run on grass at a park, trail if available. 5 minute warmup easy jog 4-5 mph; 30 minutes steady pace (RPE 6) and cool down ( jog to walk) over 5 minutes.(RPE 3)
200 warmup, 500 main set, 100 cool down
MTB ride- ideally on single track trail or at least Gravel road. Recommend if a novice rider using flat pedals without cleats.
5 mile sustained run at RPE of 5-6. Should be able to talk in full sentences without labored breathing. First 10 minutes easy jog- then move into comfortable pace. Ideally run takes place on trail, grass, or gravel.
200 yard warmup, 600 yd main set and 100 yd cooldown