Ironman 70.3 Vietnam 16 weeks, Starts 1/16/17, Intermediate by HR, RPE, & Power

Average Weekly Training Hours 11:48
Training Load By Week
Average Weekly Training Hours 11:48
Training Load By Week

Ironman 70.3 Vietnam, Intermediate

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
January 16, 2017
Length: 16 Weeks
Time: 185 hours

This program should be used for an athlete whose goal is to race a 70.3 Half Ironman Triathlon and has good fitness in the past 4-6 weeks. Requirements: You should be able to swim at least 2,000 yards, bike at least 2 hours and be able to run for 60 minutes. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. Most of the weeks are around 10-15 hours with some lower volume weeks around 10 hours. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

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.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to four consecutive Collegiate National Champions. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 1
0:50:00
Long Easy

No warmup - swim 500 yds straight keeping each 100 yd increment within 3" of each other.
5 x (25 rt side kick, 25 left side kick, 50 medium effort - 30" rest).
Swim 500 yds straight - same as first 500 yd straight. 30" RI.
500 Progression - (100 CFD, 100 Free, 100 Paddles, 100 Free, 100 CFD).

Sample Day 2
1:00:00
LT 4x3'

15' wu, 15' cd. 4' hard at LT (RPE 8, 90IF), 6' easy (zone 2). Do this 3x.

Sample Day 2
0:45:00
Hills, all zones.

On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.

Sample Day 3
0:45:00
Drills

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Sample Day 4
0:40:00
Tempo

10' WU. Then 20' tempo run at LT (Z4, RPE 8, T Pace) or 5k could be substituted. 10' cd. WU includes 4x20" strides. 10' CD. Stretch when done and add in Core 1, 2 or 3.

Sample Day 4
1:00:00
Easy

Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Sample Day 6
1:00:00
4x250 Endurance 2500 yd

WU: 200 non-free. 500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set. CD: 400 non-freestyle or kicking mix.

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us at D3Multisport.com.