GOLD NUGGET TRIATHLON TRAINING 2025

Embark on your journey to triumph at the Gold Nugget Triathlon with our enhanced 9-week triathlon training program!



WHO:

Women, ages 10 (USAT 10yrs by 12/31/2025) through Adults looking to compete in a Spring Sprint Triathlon.



WHAT SETS US APART:

male signfemale signmale sign Training Plans Monday, March 17th through Sunday, May 19th. Two Zoom sessions and a personalized 15-minute one-on-one "Ask Coach Anything" session the day before the race at Bartlett.

The first Zoom session on Wednesday, March 19th, 2025 @ 6:30pm (recording if you are unable to attend) introduces you to the powerful TrainingPeaks platform. It's not just about the tools; it's about building connections within the group, setting the foundation for an incredible 10-week journey.

Our 2nd Meeting on Tuesday, April 15th, 2025 @ 6:30pm on Zoom dives deep into the race course, preparations for the big day, and invaluable insights to optimize your performance.

Our Final Meeting will be your choice of via Zoom or in-person during bike drop-off, you'll sign-up online! During this time you can ask me any last minute race questions, go over your race day goals/plans, and get excited for the big day!



WHEN:

March 17th through May 19th. This training plan is focused around the Gold Nugget Triathlon but it can be altered to accommodate any sprint triathlon this Spring!



WHERE:

9wks of virtual training plans, available anytime on TrainingPeaks website and/or app! PLUS 2 Zoom chats & 1 in-person one-on-one session the day before your race!



WHAT'S IN STORE FOR YOU:

male sign Six days of carefully curated workouts, including an exhilarating double workout day. We understand the importance of variety and challenge to keep you engaged and progressing towards your best performance.



CHOOSE YOUR PATH:

male signfemale signmale sign Beginner/Intermediate Program: Ideal for those new to the triathlon world or intermediate-level athletes seeking a focused 45-minute daily commitment. Perfect for busy women looking to balance training with their daily routine.



Intermediate/Advanced Program: Tailored for seasoned triathletes craving coaching insights without the hefty fees. Designed for athletes accustomed to pushing their limits, interpreting detailed programs, and willing to invest up to 90 minutes per session. Elevate your training experience and reach new heights in performance.



WHAT DO I NEED:

- Access to a computer or smart phone with apps to pull up your workouts

- Smart watch (OPTIONAL, but will allow you to upload your workouts to your watch!)

- Bike (road, mountain, hybrid, TT, any thing thats allowed in a triathlon!)

- Access to a trainer or indoor stationary bike (we have limited availability of trainers available to rent, first to rent, first served basis)

- Helmet (when you're outdoors!)

- Bike shoes (OPTIONAL!)

- Access to a pool for lap swimming

- Goggles, swim cap and swim suit

- Running shoes

- Active wear for biking and running

Unleash your potential, conquer the Gold Nugget Triathlon, and make this 9-week journey your most rewarding one yet! Sign up now to sculpt the champion within.



YOUTH & JUNIOR COMPETITIVE SQUAD (YCS):

Our Competitive Squad will be comprised of a limited number of HIGHLY COMPETITIVE & DEDICATED athletes race age 10 through 18yr olds. These athletes wish to enhance their skills to move up to racing the draft legal format and becoming more competitive in the non-draft legal racing format. At a minimum, athletes should be able to swim 200 yards without stopping & demonstrate basic bike handling skills on a road bike and be able to ride 10-15 miles during practice at a minimum of 12mph and be able to run a minimum of 2 miles at 11min mile pace. The YCS is encouraged to participate at Turnagain Training supported and USAT sanctioned youth race events (Ex: Spring Duathlon Series, Alaska Splash n' Dash, Eagle River Kids Triathlon & USAT Youth & Junior Nationals Championship - TBD ) as their budget and schedule will allow.

2025 Season

January 13th - July 28th

MONDAYS - Indoor Biking on trainers & strength training @ The Dome, trainers available for rent for $10/season (10 available to rent). Athletes are responsible for paying The Dome entry fee as well, no included in coaching.

6-7:30pm YCS practice



April 28th - July 28th 2025

MONDAYS - Biking skills & drills, Meeting at South High

6-7:30pm YCS practice



WEDNESDAYS (June 11th-July 30th) - Open water swimming & trail running @ Little Campbell Lake at Kincaid Park



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EXAMPLE OF PRACTICE:

6-6:45pm - 45min Bike Workout - 15min social riding then working on hill interval repeats

6:45-7pm Practice Transitions as a group several times

7-7:15pm - 15min Run Workout - 3sets; 2mins FAST 2mins EASY



**DROP-IN IS AVAILABLE FOR $25 PER CLASS VIA VENMO. EMAIL [email protected] TO GET THE LINK** Drop-in is only an option if the minimum 5ppl sign up for the program. If the minimum 5people to sign up does not happen, the program will be cancelled.

***Minimum 5athletes must be signed up for each group within 5days prior to the start of the group in order for this group to run. If the minimum is not met, full refunds will be returned.***

***All participants MUST have a USAT Triathlon membership OR pay for a 1day license ($10yr Kids, $50yr Adults OR $15/day). Anyone is welcome to try the 1st practice for free, you must have a USAT membership or you're welcome to pay for a $15/1day license, per our insurance.

YOUTH/JUNIOR OVERNIGHT 3DAY SUMMER CAMP - JUNE 4-6TH, 2025

This camp is for teens, ages 13-18yrs old, that are hoping to get more involved in the sport of triathlon, while building friendships among other athletes. This is a 2night/3day overnight at Nancy Lake public-use cabin #1 in Nancy Lake State Park in Willow, Alaska (90mins north of Anchorage). Camp will include transportation of athletes along with their gear and bikes in our race trailer (fully empty to allow for room for gear!), though families are welcome to drive their athletes to/from the cabin. The cabin has NO electricity or running water (no showers or flushing toilets). The camp will be limited to 8. We will have 2 coaches, Coach Heather & Coach Charlotte.

Schedule:

Wednesday:

12pm Leave Anchorage

2-5pm Settle into cabin

5pm Bike on Nancy Lake Parkway

7pm Dinner + Bonfire (if no fire ban is in place!)

Thursday:

9am Breakfast

10am Trail Run to Red Shirt Lake & back

12pm Swim in South Rolly Lake

1pm Lunch

3pm Bike to Miller's for ice cream!

6pm Dinner + Bonfire

Friday:

9am Breakfast

10am Swim in Nancy Lake

12pm Pack-up & Departure

What do you need:

Road Bike
Helmet
Bike shoes (if you have them!)
Goggles, swim cap and swim suit
Running shoes
Running vest or small backpack to carry bear spray (we have extra cans!), water and a snack
Active wear for biking and running
Sleeping bag, pillow
Toilettes (toothbrush, toothpaste, comb, deodorant, body wipes, glasses/contacts/solution, hygiene products, wipes for self cleaning, etc.)
Pajamas
Comfy clothes for around the cabin
Favorite snack/treat to share
Medications (Please pass off all medications to Coach Heather)