TRI-Long Course Group Training

Interested or committed to doing a Half or Full Ironman in 2019?  Join USAT Coaches Heather Haviland & Lisa Christensen in a group training program designed to provide you with race specific training, education, and support to achieve YOUR goals.  This program is ideal for the athlete that is preparing for one of these 4 races**:

 

  • Chattanooga 70.3
  • Madison 70.3
  • Door County Half Ironman 
  • Ironman Wisconsin  

** While this program focuses on these 4 races, it can be adapted for other Half or Full Ironman distance races.  Contact one of the coaches for details.  

 

PROGRAM INCLUDES:

• Initial consultation to review previous training, goals, and health history

• 3-week individualized training program (included in set-up fee)

• Race specific training plan. Two levels offered based on goals and experience.

• Training intensities based on HR, pace, and/or power zones determined through field tests

• Monthly 30-minute phone call with your coach to review training

• Group skill-focused swim sessions followed by indoor rides 

• Group course rides

• Hands-on skill clinics

• Coach support at select races

• In person meeting prior to your “A” race to review race plan and address any questions

• End of season evaluation/wrap up 1-week after “A” race 

• Basic Training Peaks account

 

Cost: $129.00 per 4 weeks with a $100.00 one-time set up fee.

Click HERE to secure your spot: $229.00 (initial set up fee and first 4-week installment)).  After registering, you will receive a welcome email with the details of the next steps.  

NOTE: Race registration fees not included. Current USAT membership required.

 

TRAINING PROGRAM SPECIFICS:

70.3 Chattanooga, May 19th– group lodging options will be available at an additional cost

• Initial consultation, November 

• 3-week Individualized training begins, December 10th

• 20-week Group training schedule begins, December 31st

 

70.3 Madison, June 9th 

• Initial consultation, December 

• 3-week Individualized training begins, December 31st

• 20-week Group training schedule begins, January 21st

 

Door County Half Ironman, July 14th – group lodging options will be available, additional cost

• Initial consultation, January 

• 3-week Individualized training begins, February 4th 

• 20-week Group training schedule begins, February 25th 

 

Ironman Madison, September 8th 

• Initial consultation, December 

• 3-week Individualized training begins, January 7th 

• 32-week Group training schedule begins, January 28th 

 

Group Swims* and Indoor Rides**:

• Sunday January 20th- followed by a 1.5-hour indoor ride, 30 min run

• Sunday February 24th - followed by a 2-hour indoor bike, 45 min run

• Saturday March 24th - followed by a 2.5-hour indoor bike, 1 hour run

 

*swims will be held at Nicolet High school 8:00-9:00am (in conjunction with the TRI Swim Clinics) 

**rides will be held at Milwaukee Cycling Center starting at 9:3am and run will be outside  

 

Clinics/Workshops (each session will last for about 1 hour in duration) 

  • Saturday November 10th 9am - How to Organize a Strength Routine for the Endurance Athlete, Part I
  • Saturday December 8th, 9am – How to Organize a Strength Routine for the Endurance Athlete, Part II 
  • Saturday January 19th, 10:00am – How to Self Assess Joint Health for Improved Performance 
  • Saturday February 23rd, 9:30am – Run Economy and specific strength exercises geared for the runner  
  • Saturday February 23rd, 10:30am - YOGA for the Endurance Athlete
  • Saturday March 23rd, 9:30am – Understanding Cycling and Running Data
  • April – Topic and Day TBD
  • Thursday May 23rd 6:00-8:00pm - Transition Clinic, Menomonee Park 
  • Friday May 31st 5:30-7:00pm - Open Water Swim Clinic, Location TBD

 

Group/Course rides (dates subject to change):

  • Saturday May 11th - 40 to 50 miles, local ride 
  • Saturday May 18th - 70.3 Madison course ride in conjunction with Tri WIS
  • Saturday July 27th - Shoreline Swim/IM Course - 2.4-mile swim/then up to 112 miles on IM course
  • Saturday August 17th - MOWS 2.4-mile swim/then up to 70 miles on IM course

 

Recommended training races:

  • South Shore Half Marathon – Saturday, April 6th 
  • Lake Mills Sprint Triathlon – Sunday, June 2nd
  • Elkhart Lake Triathlon – Saturday, June 8th
  • Pleasant Prairie Sprint or Olympic Triathlon – Sunday, June 23rd
  • Pewaukee Sprint & Olympic Triathlon – Saturday, July 7th
  • Door County Sprint & Half Ironman – July 14th/15th

 

QUESTIONS? 

Contact either Heather Haviland, heather@milwaukeecyclingcenter.com or 

Lisa Christensen, tricoachlisa01@gmail.com 

 

Ride with the Milwaukee Cycling Center this Season!

 

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