Mike Ricci: D3 Multisport Head Coach, USA Triathlon Coach of the Year and USAT Level III Elite Coach
All plans by this Coach17 Weeks
4 Swim, 4 Bike, 1 Day Off, 1 Strength, 4 Run, 1 Other, 1 Custom
1:20 hrs swim
4:00 hrs bike
2:05 hrs run
triathlon half ironman advanced power based hr based
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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.
WU: Swim 300 free easy + 200 drill of choice
MS: 8 x 75, build from easy to FAST by last one w/10 sec rest
1000 pull easy then 1 min rest
8 x 75, decrease from FAST to easier by last one w/10 sec rest
500 pull easy, 30 sec rest
300 back/breast/fly-free by 75's moderate
CD: 500 choice
4,000 total yds/m
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
Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.
Pace: Z1 = E Pace, Z2 = L Pace, and Z3 = M Pace.
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim .
MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s.
CD:
200 kick easy.
100 swim good form.
Total—1600 yds/m
Easy spin for 60' in small chain ring (RPE 6, Z2, 65% of FTP).
Easy spin for 60' in small chain ring.
Small chain ring