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Ironman 70.3 Santa Cruz Beg. to Int., 12 weeks, Starts 6/17/19, by Power and Structured Workouts


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

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12 Weeks

Plan Specs

triathlon half ironman beginner intermediate power based hr based

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Plan Description


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."
Eric D.

Starts: 6/17/19

Length: This 12 week program is an Intermediate Plan for 70.3 Santa Cruz 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 Advanced 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 1,600 yards
  • Bike at least 1.5 hours
  • Run 60 minutes

You will build to:
  • 3,500m of swimming
  • 4 hours of cycling
  • 2.5 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:

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:13 hrs 2:25 hrs
2:50 hrs 1:15 hrs
4:16 hrs 3:30 hrs
1:07 hrs 0:45 hrs
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—— ——
Workouts Per Week Weekly Average Longest Workout
3:13 hrs 2:25 hrs
2:50 hrs 1:15 hrs
4:16 hrs 3:30 hrs
1:07 hrs 0:45 hrs
—— ——
—— ——

Training Load By Week

Michael Ricci


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.

Sample Day 1

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

Sample Day 1

Endurance: 4x500 Steady - 3,200m

WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses.
4 x 500 (40”) at aerobic effort (well below T-pace).
8 x 50 kick (15”) moderate effort.
CD: 200 easy swim.

Total: 3,200 yds/m

Sample Day 2

WB VO2 #4 2x (12x30")

BT: Warm-up for 15', then 5x1' at 100 rpms, with 1' recovery. Then do 10x30" HARD, with 30" recovery (9 on 1-10 RPE scale). 5' easy spinning in a light gear, then repeat 10x30" hard, with 30" recovery. Cool down easily and stretch.

Sample Day 2

6x2' Hill Repeats

15' wu. Then run 6x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd.

Sample Day 3

WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day 3

Pacing 14x100m, 2200m

WU: 400 swim then 6x50 on 15" rest. MS: 12x100 @T-pace +3". Your rest is 15". CD: 300 easy.

Sample Day 4

4x5' @ 95% of FTP WB

10' wu, 10' cd. 4x5' hard at LT (RPE 8, 90% of FTP) w/3' recovery.

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