Ironman 70.3 Cozumel Advanced, 16 weeks, Starts 6/8/20, 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 CoachLength
17 Weeks
Typical Week
4 Swim, 1 Strength, 1 Custom, 4 Bike, 4 Run, 1 Other, 1 Day Off
Longest Workout
1:20 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
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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: 6/8/20
Length:
This 16 week program is an Advanced Plan for 70.3 Cozumel 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 Intermediate plan as it averages 13 hours 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 a good base over the past 4-6 weeks. Going into this plan you should be able to:
- Swim at least 3,00 yards
- Bike at least 2 hours
- Run 60 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 you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine because 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:
- Strategically designed, simple to follow ‘Structured Workouts’
- Strength workouts and core programs
- D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
- Insider access to premium content, instructional videos and training tips
- The opportunity to be a part of a top Ironman Club Team, Team D3
- Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
- Team Sponsor Discounts
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
Sample Day 1
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
Sample Day 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 2
BT: Warm-up for 20', then 5x1' at 100 rpms, with 1' recovery. Then do 8x30" HARD, with 30" recovery (9 on 1-10 RPE scale). 5' easy spinning in a light gear, then repeat 8x30" hard, with 30" recovery. Cool down easily and stretch.
Sample Day 2
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.
Sample Day 3
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
Sample Day 3
Easy spin for 60' in small chain ring (RPE 6, Z2, 65% of FTP).
Sample Day 4
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.