D3 70.3 Half Ironman Beg. to Int., 8 weeks, by Power with Structured Workouts, Saturday Race

Average Weekly Training Hours 08:12
Training Load By Week
Average Weekly Training Hours 08:12
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 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: Anytime

Length: This 8 week program is an Intermediate Plan for a 70.3 and for athletes who is racing their first 70.3 all the way to athletes looking to get closer to the 5 hour mark. This plan has less volume and than the Beg.-to-Int., plan as it averages 11 hrs per week. The weeks have 3 swims, 4 bikes, 3 runs, 1 brick run and 2 strength sessions.

Requirements: You should have good fitness over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 3,000m
  • Bike at least 2 hours
  • Run 60 minutes

You will build to:
  • 3,500m of swimming
  • 3.5 hours of cycling
  • 2+ hours of running

Your off day is Friday, your long ride is Saturday and long run is on Sunday.

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 don’t train with a HR or Power meter, 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 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:
  • A weekly training tip video in your plan
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and 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 USAT certified coaches questions
  • A chance to race in a really cool kit :-)

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

https://www.youtube.com/watch?v=kf4oaFVSILg&list=PLz_zH1Ts6l5e8t25HthAMdIlSbd4ceQfC

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
2000m
1000 TT: Assess Fitness

WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 2
0:35:00
25TSS
35' Easy

Easy warm up and then high Zone 2 run for 20', then cool down.

Sample Day 2
1:11:00
84.2TSS
4x8' @ 95% of FTP WB

10' wu, 10' cd. 8' hard at LT (RPE 8, 95% of FTP), 4' easy (zone 2). Do this 4x.

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

https://www.youtube.com/watch?v=kf4oaFVSILg&list=PLz_zH1Ts6l5e8t25HthAMdIlSbd4ceQfC

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 3
3250m
Speed 12x100m -3250m

400 WU. Then: 6x75 on 20" rest - moderate pace. 8x100 30" rest. The 100 is swum as follows: 1st 25 is drill. The 2nd 25 is kick (no board). The 3rd 25 is swim. And the 4th 25 is sprint. Then 200 easy. Next: Then 12x100 @ T-pace on 10" rest. Then a 200 cd.

Sample Day 4
0:30:00
23.1TSS
Easy 30' Spin WB

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.