Ironman 70.3 Traverse City Advanced 12 wks, Starts 6/3/19, by Power with Structured Workouts

Author

Mike Ricci: D3 Multisport Head Coach, USA Triathlon Coach of the Year and USAT Level III Elite Coach

All plans by this Coach

Length

13 Weeks

Typical Week

3 Swim, 1 Strength, 1 Custom, 4 Run, 4 Bike, 1 Day Off, 1 Other

Longest Workout

1:15 hrs swim
4:00 hrs bike
2:05 hrs run

Plan Specs

triathlon half ironman advanced power based hr based

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Summary

Includes Structured Workouts

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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: 6/3/19

Length: This 12 week program is an Advanced Plan for 70.3 Traverse City and for an athlete who has broken 5 hours and wants to take their racing to the next level. This plan has more volume and intensity than the Inter. plan as it averages 13 hrs per week and has a max week of 15:52. 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 3,200 yards
  • Bike at least 1.5 hours
  • Run 80 minutes

You will build to:
  • 4,500m of swimming
  • 4 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).

Stats

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

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 30+ 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.

Back to Plan Details

Sample Day 1

0:45:00
Build to 3x20 Reps - Phase 1

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 3x20 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

1:00:00
3600m
Endurance - 6x400m Copy

WU: 300 Free.
12x25 on 10" rest.
400 easy, then 4x100 on 10". Next Set:
4x100 RI: 20".
2x200 RI: 30".
8x50 RI: 20".
400 easy. 200 Easy cd.

Sample Day 2

0:30:00
25TSS
30' OTB WB

Off the bike - easy run!

Sample Day 3

0:30:00
1500m
Easy Recovery 1500m

Easy swim. 500 wu, 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.

Sample Day 3

1:00:00
39.6TSS
WB Recovery

30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes. Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level (75% of FTP, RPE 7). Then gradually work back to the easy gear you started with over the last 10 minutes. If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.

Sample Day 4

0:45:00
Build to 3x20 Reps - Phase 1

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 3x20 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 4

1:09:00
70TSS
12x2' Hill Repeats WB

Run 10' warm up to your favorite 2-3' minute hill. Workout is 10x2' hard - should be at LT (Z4, RPE 8, T Pace) at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

Ironman 70.3 Traverse City Advanced 12 wks, Starts 6/3/19, by Power with Structured Workouts

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