70.3 Training Program 2027
NEW race, same team behind you. Train for the inaugural IRONMAN 70.3 Lake George with 23 weeks of structured training, coach-led group workouts and race-day support.
Jan 1 - June 13, 2027 (23 weeks)
Goal race: IRONMAN 70.3 Lake George, NY on Sunday, June 13
1.2 mi swim, 56 mi bike, 13.1 mi run
Training plan with a free TrainingPeaks account
Weekly in-person group workouts and monthly coach calls
On-course coach support race weekend
70.3 Program Details
Program Dates
Jan 1 - June 13, 2027 (23 weeks)
Goal race
IRONMAN 70.3 Lake George, NY · Sun, June 13
Focus
Sport-specific training with coach-led outdoor group sessions
Base Level Fitness
Athletes with a strong athletic base and some triathlon experience. Swim 600m, bike 12 miles and run 3.1 miles at the start
Plan Includes:
Our 70.3 program is led by passionate coaches with course knowledge and years of coaching and racing experience — you’ll train alongside a team of like-minded athletes, build healthy habits, and form friendships that last long after race day. When you train with Empire, you'll get a lifetime of memories, plus all of the following…
Structured Training Plan
Free TrainingPeaks Account to log your workouts and track progress
Weekly Coached Group Workouts (in-person & virtual)
Triathlon Basics Clinics (changing a flat, transition setup, race nutrition & more)
Monthly Team Socials
Race-Day Coaching & Support
Empire Tech-T Shirt + Discounts on Gear, Apparel & Indoor Training Facilities
Access to Online Video Library of recorded workouts & info sessions
Monthly Zoom Call lead by experienced coaches
Dedicated 70.3 program chat group to coordinate lodging, ride shares, and more
Small Group Instructional Swim Classes Available ($)
Sample Week:
Monday
Group Bike
Virtual Ride 6:30-7:30pm Jan - Mar
In-Person
7-8pm
Central Park April - June
Tues
Strength Workout
_______
Swim Workout
Wed
Day Off
Thurs
Group Run
6:30pm
Central Park (Columbus Circle)
Fri
Strength Workout
_______
Swim Workout
Sat
Long Bike Ride
_______
Brick Run
Sun
Long Run
_______
Optional Swim
Workout details are included in Training Peaks. Group workouts last about 1 hour and include a warm up, main set and cool down. Workouts include a lesson, group discussion and structured workout including hills, speed, tempo, drills, hills and benchmark tests. Pace groups are formed and all abilities are welcome. Athletes are encouraged to coordinate meet-ups outside of coach-led sessions using our team app for all posted sessions.
Other Programs:
Need a little extra support? Looking to start with a shorter distance race? Try one of these options instead!
Beginner Tri Program
March 29 - June 19, 2027
Become a triathlete in just 12 weeks! Train for the Wyckoff Sprint Triathlon in Franklin Lakes, NJ on Saturday, June 19.
Extra Support Package
Add on to any program
Prefer another race or no race at all?
That’s fine too—Visit our Beginner Program FAQ, or get in touch.
Beginner’s Guide:
Everything You Need to Know to Get Started
Gear Essentials
What do I need to get started?
What kind of bike do I need?
Should I buy all my equipment before joining the program?
Do I need clip in bike shoes?
Training Plans
What is the group training schedule?
How will I see the training plan?
How do I communicate with coaches and other athletes in the program?
Can I do my bike training indoors on a trainer or spin class?
Lifestyle Tips
Do you offer make up sessions for missed classes?
Where do you swim?
Do I need to be an experienced athlete to join?
Do I need a wetsuit?
