Ironman 70.3 Augusta 12 weeks, Int., Starts 7/3/17, by HR, RPE, & Power - Reusable Plan

Average Weekly Training Hours 12:03
Training Load By Week
Average Weekly Training Hours 12:03
Training Load By Week

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

Starts: Anytime
Length: 12 Weeks
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 2500 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: www.D3Multisport.com
IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
1:00:00
Pacing 10: 2x (2x100, 1x200, 1x400) @ T-Pace. 2800 yds

400 wu. 12x25 on 25" rest. 25s are ez, med, fast in groups of 3. 2x100, 1x200, 1x400 all on 40" rest. Swim this set twice! Goal is to swim the 100s, 200s and 400s AT T-Pace. If T-pace is 1:30 per 100, then all of these 100s, 200s and 400s should be 1:30 pace. 100 ez. 200 kick. 200 pull cool down.

Sample Day 2
0:55:00
Bike LT 5x5'

10' wu, 10' cd. 5' hard at LT (RPE 8, 90IF), 2' easy (zone 2). Do this 5x.

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
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 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 6
2:30:00
Easy

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
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D3 MULTISPORT, INC

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.