Coach Gollnick’s Triathlon Training

Yancy Camp Coach Heather Gollnick

Triathlon Coach Heather Gollnick has been coaching athletes for over 20 years and has a vast array of experience as a coach and former professional triathlete. Heather is a 5x time Ironman Champion and has won over 200 multi sport events. She has joined forces with Yancy Camp, a leader in performance coaching, to provide triathletes with highly effective, yet affordable triathlon programming.

Heather Gollnick
Train with Heather Gollnick
Price: $29.00


What you get

  • One key swim, bike and run workout weekly plus a bonus brick workout ! Programs are broken into 4 options: Sprint, Olympic, Half Iron and Ironman. The easy to follow workouts are posted in your private account each week and are developed to add structure and help increase your fitness and assist in reaching your triathlon/ race goals. All workouts include specific details of warm-up, intervals or exercises.
  • A video library you can access through your online account to include swimming tips and drills, cycling tips, running mechanics and running drills.
  • Access to the closed Facebook group – (Yancy Camp Triathletes) where athletes & coaches discuss information on workout details, training, racing, nutrition, recovery, life stories, pre and post-race information and questions, and so much more.
  • Triathlon specific Fitness & Challenge Testing Program. You’ll complete the Fitness Testing and log your results within the first few weeks after registering and periodically you’ll re-test and log so you can keep track of your improvements. *Challenge Testing can be completed whenever you’d like – invite a friend!
  • Scoreboard Program – if you choose, you can mark your Fitness & Challenge results “Public” and your results will populate to our “Scoreboard” that can be viewed by yourself and anyone who visits the site. This provides you with the opportunity to see how you compare to other Yancy Camp athletes as well as motivation to stay consistent with your training which will result in improved scores.

Our goal with this program is to provide you with a triathlon training program that helps you bring more structure to your training so you can maximize your training time as you work toward reaching your goals. Our current members have had great success. They are more consistent with workouts and have more fun and more success crossing the finish line.

We’re confident you’ll enjoy the program and the results and we provide it all for only $29/ month. Your membership is month to month recurring charge, and you can cancel anytime without question.

TEST 1A - SWIM:
800m Time Trial:

TEST 1B - SWIM:
1600m Time Trial
*More Advanced athletes or Ironman athletes will do a 1,600m Time Trial

Go into this test slightly rested. Make sure to get warmed up before doing this Time Trial. Dryland arm circles and mobility, then: POOL Warmup 200 free and non free mix 4 x 50 (25 fast / 25 easy): 30 sec rest between 800 (remember to pace yourself - record your time) (If you can catch your time or have someone record the 400 split - GOAL: Even splits or negative split, meaning second 400 as fast or faster than the first). 200 cool down

TEST 2 - BIKE:
30 minute Time Trial

Use of a Heart Rate Monitor or Power Tap is helpful.
For the 30 minute Time Trial find a road with no stop signs and with light traffic. It may be either flat or very slightly uphill. Avoid testing on a course with significantly rolling hills. Use a location you’ll be able to come back to for re-testing. Do the test after a few days of reduced training so that you are rested. Testing while fatigued will not provide useful information.
Warmup 20-30 minutes increasing intensity and cadence. Ride easy to recover.
During the 30min time trial, ride as hard as you can but pace yourself.
At the 10min mark, press the lap button on your heart rate monitor so you can capture three pieces of data: your average heart rate for the first 10 minutes, your average heart rate for the last 20 minutes, and your average heart rate for the entire 30 minutes. Note that this does not mean you are going easy the first 10 minutes. The entire 30 minutes is done at maximal effort. The data we are most interested in is your average heart rate for the last 20 minutes. This is a good predictor of your lactate threshold heart rate and is used to eatables your training zones. If you have a power meter, your average power for the entire 30 minutes (not just the last 20 minutes) is a good indicator of your functional threshold power (FTPm). If you do not have these get your time. Also note distance traveled and other information that affects a future test such as wind and heat.

TEST 3 - RUN (time):
1 Mile / 1600m Time Trial

To be completed on a 400m Track.
*Have a few easy days of training prior to this test.
Warmup good: 15 - 20 minutes of running with 3-4 strides of 10 - 15 seconds each. Also include some mobility drills and stretching. Once you feel fully warmed up complete the time trial. Goal is to have equal splits each lap or negative split (each lap progressively faster). Record time / splits if possible.
Cool down with 10-15 minutes of easy running.

TEST 4 - RUN (distance):
30min Time Trial

There are two bits of data we are looking for: your lactate threshold heart rate and your functional threshold pace (FTPa). The run test is very similar to the bike test described above. Choose a location you’ll be able to use in the future for re-tests. Run solo so you can get a true idea of your potential.
Warmup: 15-20 minutes
Test Set: 30 minutes - HARD AS YOU CAN - But pace yourself - equal splits
Hit the lap button on your heart rate monitor 10 minutes after starting the test and again at the end of the test.
If this procedure were followed in a race, your heart rate would be too high for what we are looking for. To find LTHR from a race the event would need to take about an hour. The reason for this is that you go much harder in a race than in a solo workout. Your average heart rate for the last 20 minutes is a good approximation of your LTHR. Your pace for the entire 30 minutes is what we will use for your FTPa. In testing during the other blocks, we will probably find that your LTHR stays nearly stable while your FTPa gets faster. That’s what we hope happens.
Your membership is month to month recurring charge, and you can cancel any time without question.

Looking for Additional Program Options?

If your looking for a more comprehensive program with training 6 times a week we offer pre developed 8 and 16 week training plans for Sprint, Olympic, Half Ironman and Ironman Events.
Click here for more information: http://www.heathergollnick.com/coaching/

If your wanting an individualized program that offers detailed workouts which are tailored to your daily lifestyle and include real time daily feedback then our one on one program offering is for you.
Click here for more information: http://www.heathergollnick.com/coaching

Heather Gollnick/ Professional Triathlete, 5x Ironman Champion, Coach, Motivational Speaker, Business Owner

Heather Gollnick is a dynamic personality who has been a driving force in the multisport world for over a decade. She is not only a highly decorated former professional triathlete but also a USAT Certified Triathlon Coach and Level III Cycling Coach. As a 5x Ironman Champion, her records speak for themselves, but it’s her accomplishments off the course that make her unique. Heather is an author, coach, motivational speaker at a myriad of multisport camps throughout the U.S.

With all of her current activities, Heather has become a master of the work/play/train life balance. She relates with athletes on a special level and has a unique way of connecting with those athletes who are trying to balance sport, jobs and family, something she successfully navigated thoughout her stellar career. Training with Heather allows you to tap into her knowledge of Ironman distance training and racing with added confidence of knowing she’ll push you mentally to reach your goals.

Heather is one of the foremost authorities on Mental Training for sport.

Check out some of Heather’s race accomplishments:
1st & 2nd Place Ironman & 70.3 Finishes!
2008 US Long Course National Champion
2010 Ironman 70.3 Pucon Chile Champion
2008 Louisville Half Champion
2007 Ironman Louisville Pro Champion
2007 Ironman Arizona Pro Champion
2007 Med Express Mountaineer Champion
2003 Ironman Wisconsin Pro Champ
2003 Ironman Coeur d’ Alene Pro Champ
2003 Wildflower Half Champion
2002 Ironman Wisconsin Pro Champ
2010 Ironman 70.3 Pucon Chile – 2nd Place
2008 Ironman Louisville – 2nd Place
2008 Ironman Coeur d’ Alene – 2nd Place
2007 Ironman New Zealand – 2nd Place
2007 Ironman 70.3 Pucon Chile – 2nd Place
2006 Ironman Arizona – 2nd Place
2006 Ironman Coeur d’ Alene – 2nd Place
2004 Ironman Coeur d’ Alene – 2nd Place
2004 Ironman Florida 70.3 – 2nd Place
2004 US Long Course Nationals – 2nd Place

Heather Gollnick
Train with Heather Gollnick
Price: $29.00


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