Confluence Running | Triathlon Performance Training
The inaugural Lake George 70.3 triathlon is set for June 13, 2027. The plan below focuses on training consistency, fueling tolerance, safe progression and race-specific practice. Use your current fitness and recovery to determine your actual workload.
Race facts and official registration →
Three disciplines, one race
- Swim: 1.2 miles in open water. Build technique, sighting and sustained, calm effort in a supervised setting.
- Bike: 56 miles. Build endurance and rehearse drinking and eating while riding.
- Run: 13.1 miles after cycling. Focus on durability and pacing that fits accumulated fatigue, not your standalone half-marathon time.
Periodized training outline
| Period | Priority |
|---|---|
| Nov–Jan | Build consistency across swim, bike and run. Improve technique, strength and recovery habits. |
| Feb–Mar | Extend appropriate long-ride and run endurance without sudden jumps in load. |
| Apr–May | Practice race-specific endurance, bike-to-run bricks and fueling on long rides. |
| Early June | Reduce accumulated fatigue, check equipment and preserve familiar routines. |
These phases are not fixed weekly mileage prescriptions. Adapt their duration and workload to your preparation, work schedule, injury history and ability to recover.
Key sessions to rehearse
- Long, steady ride: Test the drink mix, carbohydrate intake and bottle configuration you intend to use in the race.
- Short brick run: Run easily after riding to practice settling into rhythm.
- Controlled long run: Extend the duration only when weekly consistency supports recovery.
- Supported open-water swim: Practice sighting and calm starts in a supervised, appropriate environment.
Fueling and gastrointestinal tolerance
Practice nutrition during training, not for the first time on race morning. Record what you eat and drink, how your stomach responds and how conditions affect the plan. Repeated vomiting, diarrhea, severe pain or dizziness during workouts warrants stopping and seeking medical evaluation rather than pushing through.
Shop race nutrition → | Hydration and electrolyte options →
Training-readiness checkpoint
Fast 5K ability alone does not determine 70.3 readiness. Ask whether your longest recent ride, long run, swim endurance, weekly workload and recovery are consistent. Repeated illness, acute injury or GI problems indicate the need to rebuild the plan, even if shorter races feel strong.
Race-week checklist
- Read the latest official athlete guide and confirm check-in deadlines.
- Review race-day weather, water rules, permitted equipment and course updates.
- Practice transitions and organize swim, bike and run gear.
- Do not test untried shoes, gels, drinks or bike components on race day.
- Check the official parking, transport and spectator plan before arriving.
Confirmed and still pending
The race organizer has confirmed a one-loop Lake George swim, one-loop Adirondack bike course, two-loop run and Charles R. Wood Park finish. The October 19, 2026 announcement did not provide detailed route maps, bike elevation, water temperature or final aid-station details. Avoid training on an assumed exact route.
More Adirondack triathlon resources
Read the 2027 Lake George 70.3 announcement and race FAQs →
Lake George race calendar entry | Lake Placid long-course triathlon | Age-group triathlon training reference | Confluence regional race calendar
Race-source: the race organizer's announcement, October 19, 2026. Content reviewed October 20, 2026. This general training guidance does not replace individualized coaching or medical care. Confluence Running is independent of the race organizer.
