Ironman 70.3 Lake Placid 16 weeks, Starts on 5/21/18, Int., by HR, RPE, & Power - Reusable Plan

Average Weekly Training Hours 11:57
Training Load By Week
Average Weekly Training Hours 11:57
Training Load By Week


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 time triathletes

  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

Starts: 5/21/18
Length: 16 Weeks
This program should be used for an athlete whose goal is to race Ironman 70.3 Lake Placid and has good fitness in the past 4-6 weeks.
Requirements: You should be able to swim at least 2000 yards, bike at least 2 hours and be able to run 60 minutes.

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 so you can re-adjust your Heart Rate and Power Zones if you train with a GPS/ Power device. If you don’t train with a device, that’s fine as 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 with this plan is to get you to cross the finish line happy and healthy. 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:

  • A weekly training tip video in your plan.

  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents

  • Instructional Videos in all 3 sports

  • Strength training and core workouts with accompanying videos

  • Inclusion in Team D3 and access to our private Facebook group to ask our coaches questions

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

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
4x200, 8x100, 3200 yd

WU: 300 & then 3x 100 choice (free or non free). MS: 4x200 pull with 30" rest. Then 8x100 with 15" rest. 200 kick. 6x100 on 10" rest. CD: 200.

Sample Day 2
Tempo #1: 1x 20'

Easy warm up and then 20' @ Tempo - Zone 3 / 80-85IF. 20' cool down.

Sample Day 2
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

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

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

Sample Day 4
2x8' Tempo

20' warmup, 10' at Tempo - Z3 HR, and hard, but not super hard - a pace you can sustain for 10 miles or more. :) 20' cool down.

Sample Day 6

Ride how you feel. If tired ride in Zones 1-2 (RPE 5-6, 60-70IF) alone. If fresh ride in all zones and may be a group ride. Be smart!

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ 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.