Triple By Pass Ride - 120 miles (Hilly), 16 Weeks, Intermediate with Power and Structured Workouts

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Triple By Pass Ride - 120 miles (Hilly), 16 Weeks, Intermediate with Power and Structured Workouts

Author

Mike Ricci: D3 Multisport Head Coach, USA Triathlon Coach of the Year and USAT Level III Elite Coach

All plans by this Coach

Length

16 Weeks

Typical Week

2 Strength, 6 Bike, 1 Day Off

Longest Workout

8:00 hrs

Plan Specs

cycling gran fondo/century intermediate power based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-present
  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach
  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)
  • Coached the University of Colorado Triathlon Team to 4 straight National Titles 2010-2013
  • Coached multiple National Champions, Kona Qualifiers, and 1st yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year." Thanks, Eric D.

Starts: 3/23/20

Length:16 weeks

This 16 week program is an Intermediate Plan for the Triple By Pass.

Requirements: You should have a good base over the past 4-6 weeks. Going into this plan you should be able to:
  • Bike at least 2.5 hours
  • Your off day is Friday, and your long ride is Saturday and there are many weekends with another long ride on Sunday as well (2+ hours).

    Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays and there will be a race simulation during this plan. During the training plan, there is testing every few weeks to assess your fitness and you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine because the tests are still good training as you can measure improvement based on time and effort.

    Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

    We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
    • Strategically designed, simple to follow ‘Structured Workouts’
    • Strength workouts and core programs
    • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
    • Insider access to premium content, instructional videos and training tips
    • The opportunity to be a part of a top Ironman Club Team, Team D3
    • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
    • Team Sponsor Discounts

    If you have questions email Coach Mike and learn how we get it done for our athletes: www.D3Multisport.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:41
Training Load By Week
Average Weekly Training Hours: 10:41
Average Weekly Breakdown

Michael Ricci

D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.

Sample Day 1

0:45:00
Add weight, lower reps to 3x12 Reps - Phase 2

After 5-10' minute aerobic warm up:
3 Warm up Exercises (2-3 sets of 12 reps):
1. 3 way lunges (front, side, rear)
2. Macarena's
3. Squat Rows
Main Set:
*Work up to 3x12 reps
1. Lat Pull Down
2. Pushups on Ball or feet on ball
3. 1 leg squat (Bulgarian Lunge)
2nd Main Set:
1. Dumbell Press
2. Cable Cross
3. W's
4. Doubles
1. https://www.youtube.com/watch?v=alXZxMg9HwI
2. https://www.youtube.com/watch?v=pWlXtEdtleE

Sample Day 1

0:30:00
21.1TSS
Easy Spin 30'

Sample Day 2

1:05:00
58.3TSS
Tempo #4: 6x5'

Sample Day 3

0:45:00
Add weight, lower reps to 3x12 Reps - Phase 2

After 5-10' minute aerobic warm up:
3 Warm up Exercises (2-3 sets of 12 reps):
1. 3 way lunges (front, side, rear)
2. Macarena's
3. Squat Rows
Main Set:
*Work up to 3x12 reps
1. Lat Pull Down
2. Pushups on Ball or feet on ball
3. 1 leg squat (Bulgarian Lunge)
2nd Main Set:
1. Dumbell Press
2. Cable Cross
3. W's
4. Doubles
1. https://www.youtube.com/watch?v=alXZxMg9HwI
2. https://www.youtube.com/watch?v=pWlXtEdtleE

Sample Day 4

1:00:00
46.2TSS
Easy Spin

Easy spin for 60'.

Sample Day 6

3:15:00
158.7TSS
Easy Long, 3:15 hrs

If possible, ride in the hills (If you are not riding in the hills, use the structured workout for today). Let terrain and strength/endurance dictate pace and effort levels on hills. Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only). Goal here is to get at least 2000-3000 feet of elevation gain. Power on the flats should be 75-85% of FTP, and on the hills, let the Power climb to 90% of FTP. TSS should be under 210.

Sample Day 7

1:30:00
85.4TSS
Tempo

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