MAINE, LAKE GEORGE and LAKE PLACID 70.3 TRAINING PLAN 2019

Your Training Plan is designed by Ray Kelly at Tri-Trainer.com .It starts in December and is designed to help you to ‘Peak’ in your fitness and race readiness for Maine 70.3 August 25th, Lake George 70.3 September 1st or Lake Placid 70.3 September 8th 2019. The Plan will work for any 70.3 on those dates so it covers those 3 weekends.

The Plan is a ‘ Performance Plan’ and although it doesn’t take into account your own current personal fitness level it takes you through the phases of Preparation, Base Building, Build and Race Prep, Peak, Taper and Race. This allows you to start early at an easy level of endurance and intensity and slowly build with the plan. The language of the plan is easy to understand but if there are any questions Ray Kelly has no problem with you contacting him and there will be plenty of educational conference calls.

The plan is delivered monthly on your Lap Top or Cell Phone through the Training Peaks ( TP) Platform and the Premium version will be included in the $40 monthly coaching cost. ( To be paid to Ray through Paypal ).

The Premium version allows you to enter your own workouts and to move workouts around. For example you could enter your own Yoga class or move a planned swim workout from Tuesday to Wednesday and even give yourself a Day Off!

If you sign up for the Plan, Ray Kelly will offer regular conference calls starting in December to educate you how to use the Training Peaks Software,. It is imperative that you participate in these calls so that you undertstand how to enter and interpret the training data into TP. This will maximize its benefits to you and also make it easier for Ray to analyze how you are progressing with your plan. Jaime Jofre and Shoshana Riss are also available locally to answer questions about the TP platform and downloading data from your training software.

Unlike his individual Tri-Trainer clients Ray will not be looking at your workouts or communicating with you on a daily basis but you will be able to e mail or text questions and he will be monitoring from time to time and particularly on your 'test week' how close you are complying with the plan. There will be group Conference Calls on a regular basis to look at the data so you understand it and can monitor your progress.

The Plan allows Ray to enter organized group workouts to the schedule so if there are bike rides, runs or swims organized at the weekend in different locations he will add that to the schedule.

Everybody needs to recuperate at the end of the 2018 Season so the idea is for the start of the Plan to focus heavily on Preparation, Technique and Strength work with Conference calls throughout December and January educating you on the use of Training Peaks and areas like Heart Rate and Pace or Power Zone setting.

If you are interested in signing up or have questions please e mail Ray Kelly razortri@aol.com



2019 9th Tri-Trainer Lake Placid Training Camp June 7th-9th

Friday 7th June - Swim/Bike.

Morning Presentation on Nutrition and Hydration. Open Water Swim Coaching and up to 1 loop of Mirror Lake (1.2miles), followed by up to 1 loop of the IM  Lake Placid Bike course (56 miles). Shorter routes available. Probably a short run in the afternoon. Dinner Presentation.

Saturday 8th June- Swim/Bike.

Morning Presentation on Nutrition and Hydration. Open Water Swim Coaching and up to 1 loop of Mirror Lake followed by up 1-2 loops of the Ironman Lake Placid course (56-112 miles). Shorter routes will be available.

Dinner Friday and Saturday included & Presentations to cover Ironman and 70.3 Training, Nutrition and Race Prep. Featuring guest speaker Dina Griffin MS, RDN,CSSD, METS II ( see bio page 2 )

Sunday 9th June- Run - The Lake Placid Half and Full Marathon take place on Sunday. There are also beautiful shorter routes available. We all enter!

  • Supported Bike and Run

  • Swim Coaching

  • Nutrition and Hydration Consultations

  • Nutrition for Racing 70.3 - 140.6

  • Training and Race Prep Presentation

Host Hotel:

Golden Arrow Resort. 800-582-5540. Double rooms from $129 - $159 for Lake- view, $99 -$129 for Village Side + Tax in- cludes breakfast. Bookings are under Tri-Trainer Group.

The cost of the camp is $350 and includes dinner Friday and Saturday, and Swag Bag. If you would like to find out more please contact Ray Kelly at razortri@aol.com or 646-644-3988. www.Tri-Trainer.com