New for 2018: Periodization, Performance Testing, and Speed, Lactate Threshold & Endurance Specific Workouts

Just like you, we are always looking for ways to improve. Beginning in January we are making some very valuable enhancements to our popular Liquid N 'Durance training group. We have always had thought provoking sets designed to improve both technique and fitness. We are taking it to the next level and making it as personalized as we can. The new structure is based upon the following three key training criteria: periodization, performance testing and specific purpose workout focus.


We structured the periodization to have have our athletes peak between July 22nd and August 12th. The Cleveland Triathlon Club has selected Ironman® Lake Placid 140.6 as the 2018 club event and with Cleveland hosting the 2018 USAT Age Group Nationals, it was only natural to target these events as so many of our athletes will be racing. Some other events that fall into this window include:

HFP Buck Creek State Park - 7/22
Cleveland Triathlon - 7/22
NCN Avon Lake Triathlon - 7/22
Ironman Lake Placid 140.6 - 7/22
HFP Mason Triumphant - 7/29
Ironman Ohio 70.3 - 7/29
Ironman Canada 70.3 & 140.6 - 7/29
Ironman Boulder 70.3 - 8/4
HFP Alum Creek State Park - 8/5
USAT Age Group Nationals (Cleveland) - 8/11-12
Ironman Steelhead 70.3 - 8/12

Because this training plan is structured into 5-week blocks (4 build weeks followed by a recovery week), you can build to peak performance even if your "A" Race does not fall within the group's target window. We will ask each participant to let us know what event they are training for and will be able to make adjustments so that you are at your peak on race day. 

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Lactate Threshold, Speed & Endurance Testing

You will need a Tempo Trainer!

You will need a Tempo Trainer!

LND has always used training metrics such as Tempo, Stokes Per Length and LT Pace, but we have always relied upon the individual to know their numbers and use them during training sets. We are now taking this to the next level by having testing sets that repeat every six weeks. We will record and post these test metrics so that you can reference them during workouts so that every workout is customized exactly for you. You will be able to track your progress and see how much improvement you have made and determine what areas you still need to work on.

Workouts Designed for Specific Physiological Adaptations - Not Just Yardage 

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You can swim yards and yards and miles and miles and still not get any faster. Sure you will burn some calories and stay fit, but if you want to get faster you will have to force your body to adapt. You can't do that if you only swim one speed. We will have a specific adaptation focus for each of our workouts. They will be either Speed, Lactate Threshold or Endurance focused.

Speed workouts may emphasize the turn over rate (tempo) or the power side of the speed equation and will be comprised of short sets at high Vo2Max intensity with ample recovery. 


Lactate Threshold days will have main sets with each effort being 400+ yards all done at your individual LT pace as determined by your LT Test. (See our LT Pace Calculator) These workouts are critical to your success as a triathlete or long distance swimmer. You must train your aerobic system and in order to do so you must have efforts that are 8 minutes or longer in duration. Otherwise you will be adapting your anaerobic system and getting faster at 100s and 200s but you won't get any faster in the mile. 

On Endurance days we will have a variety of distances make up the sets. The focus will be on total yards and short rest intervals between efforts and sets.

CTC Members Get First Visit FREE

REGISTRATION IS REQUIRED FOR ALL POOL & OPEN WATER PRACTICES / You do NOT need to be a facility member to participate in any LND practice. Practices may be cancelled if no clients have registered at least two hours prior to class start time.

 $10 "Drop-In" or $52/Month Unlimited Plan