Ironman 70.3 Cozumel 12 weeks, Int. Starts 7/3/17, by HR, Power and TSS Downloadable Workouts

Average Weekly Training Hours 10:55
Training Load By Week
Average Weekly Training Hours 10:55
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: 7/3/17
Length: 12 Weeks
This program should be used for an athlete whose goal is to race Ironman 70.3 Cozumel 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: www.D3Multisport.com
IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
0:35:00
35TSS
12x50, 12 x 25. 1800 yds

400 Warmup
12 * 50 on 1:30 ez/FAST
300 pull
12 * 25 1:00
200 easy

Sample Day 1
0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 2
0:50:00
46.8TSS
Tempo Effort

Easy warm uo, keep the pedal stroke smooth and fluid. After 10' you'll ride 35' at 80% of FTP or Zone 3 HR. Cool down is 5' easy.

Sample Day 2
0:30:00
20TSS
Tempo Effort

10' warm up, then 10' at Tempo Effort, then 10' easy cool down.

Sample Day 3
0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 3
0:45:00
45TSS
Drills 6: 2000 yds WB

WU: 200 easy swimming. 4x50 swim golf. Then 8x50 drills, all on 20" rest. 2x50 are FTD (finger tip drag), 2x50 are SAD (Single arm drill), 2x50 are CU (Catch up), 2x50 are Swim. Swim an easy 100 focusing on your biggest weakness of the drills. Now repeat the set again, 8x50. Swim another 100 easy focusing on your weakness. Last set is 4x50 Swim golf. How does your score compare to the first go-around? Easy 100 CD.

Sample Day 4
1:00:00
44.3TSS
Easy

Easy spin for 60' in small chain ring.

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 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.