Build your Lake Country Tri plan
Your coach opens with the Lake Country Tri set for July 31, 2027, asks about your week and your fitness, then writes every session of your 70.3 triathlon plan. Free, and you can start as a guest. About 40 weeks to go.
Start your Lake Country Tri plan- Formats
- Half Iron, Olympic, Sprint
- Terrain
- Rolling
- Taper starts
- July 19, 2027
Lake Country Tri distances
- Half Iron 1.2 mi swim, 56 mi bike, 13.1 mi run
- Olympic 0.9 mi swim, 25.6 mi bike, 6.2 mi run
- Sprint 0.2 mi swim, 14.3 mi bike, 3.1 mi run
Course
The Lake Country Tri course
Everything starts from City Beach in downtown Oconomowoc, with a rolling swim start of three or four athletes every few seconds into Lac La Belle: one 400-meter lap for the sprint and two laps for the Olympic (1,500 meters) and Half Iron (1,900 meters). The bike rolls northwest through the glacial moraine country of Lake Country on largely repaved roads, with a few sharp climbs among the rollers; the official maps show 371 feet of climbing on the 14.3-mile sprint, 739 feet on the 25.6-mile Olympic and 1,837 feet on the two-loop, 56-mile Half Iron.
Read the full course notes
Half Iron riders pass an aid station at about miles 17 and 41, while sprint and Olympic athletes carry their own bottles. The run heads west on Wisconsin Avenue and through neighborhoods on the south shore of Lac La Belle as an out-and-back, done twice for the 13.1-mile Half Iron, with four aid stations. The course closes at 2:30 p.m.
- Terrain
- Rolling
- Formats
- Half Iron, Olympic, Sprint
- Race-day conditions
- The organizers say late July water temperatures are typically in the mid 70s °F, so the race is usually wetsuit legal (below 78 °F; from 78 to 83.9 °F wetsuits are permitted but may cost award eligibility). Around the end of July, NOAA 1991–2020 normals for Oconomowoc usually run from lows of about 61 °F to highs of about 82 °F, so Half Iron athletes should expect a warm run and plan fluids and salt.
What to train for
Prepare for the rollers and short, punchy climbs on the bike: ride rolling routes weekly with 4 to 6 x 2–4 minutes just above threshold on the climbs, then settle straight back to race power.
Half Iron athletes should build to 3 to 3.5 hour rides with two 30–40 minute blocks at race effort and practice grabbing bottles on the move.
Brick runs of 30 to 60 minutes at goal pace after long rides prepare you for the out-and-back run, and a few lake swims in your wetsuit make the rolling start feel routine. Sprint and Olympic athletes should carry enough fluid for the whole ride, since there is no bike aid on those courses.
Sample week
A sample Lake Country Tri training week
A week from the middle of the build, about six weeks out. Your plan sets the real distances and paces from your own fitness and adjusts them every week as you train.
- Monday
- Swim, 1 h: drills and technique
- Tuesday Key session
- Bike, 1 h 15 min with threshold intervals
- Wednesday
- Swim, 1 h: steady intervals at race effort
- Easy run, 50 min
- Thursday Key session
- Run, 50 min with tempo segments
- Friday
- Rest, or 20 minutes of mobility
- Saturday Key session
- Long ride, 3 h, then a 30 min run off the bike
- Sunday
- Long run, 1 h 30 min easy
Your build to race day
Taper
Tapering for the Lake Country Tri
Start the taper ten to fourteen days before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course rolls, so keep one short session on undulating ground in the first taper week. With the race on July 31, 2027, your taper starts around July 19, 2027.
Also in Claude
Ask Claude for this plan
Add AthleteSpace to Claude once, then paste this prompt and put in your own numbers.
Build me a 70.3 triathlon season for the Lake Country Triathlon on July 31, 2027. I train about [hours] hours a week, [days] days a week.
Lake Country Tri training questions
How long should I train for the Lake Country Tri?
Most athletes give a 70.3 triathlon sixteen to twenty weeks of focused training on top of an existing base. The coach counts back from your actual race date, so if you have less time than that it builds the best plan the remaining weeks allow rather than pretending you have longer.
What is the Lake Country Tri course like?
Rolling. Everything starts from City Beach in downtown Oconomowoc, with a rolling swim start of three or four athletes every few seconds into Lac La Belle: one 400-meter lap for the sprint and two laps for the Olympic (1,500 meters) and Half Iron (1,900 meters).
How cold is the water at the Lake Country Tri?
The organizers say late July water temperatures are typically in the mid 70s °F, so the race is usually wetsuit legal (below 78 °F; from 78 to 83.9 °F wetsuits are permitted but may cost award eligibility). Around the end of July, NOAA 1991–2020 normals for Oconomowoc usually run from lows of about 61 °F to highs of about 82 °F, so Half Iron athletes should expect a warm run and plan fluids and salt.
When should I start tapering for the Lake Country Tri?
Start the taper ten to fourteen days before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course rolls, so keep one short session on undulating ground in the first taper week. With the race on July 31, 2027, your taper starts around July 19, 2027.
Do I need an account to get a Lake Country Tri training plan?
Start as a guest and save a free account later. Your coach writes your 70.3 triathlon plan and adapts it every week as you log your training. No card.