Ironman 70.3 Indian Wells, Advanced, 12 weeks, 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

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

Longest Workout

1:25 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: Anytime

Length: This 12 week program is an Advanced Plan for 70.3 Indian Wells 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 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 3,200m
  • 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: 12:50
Training Load By Week
Average Weekly Training Hours: 12:50
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

1:10:00
3750m
Endurance 2x(3x200) - 4,650 yds/m

Warm-up 400+ 3 * 200 on 20" rest

2 * 50 back 1:30 rest

3 * 200 on 20" rest

2 * 50 back 1:30 rest

3 * 200 on 20" rest - descend each set of 200s.

100 easy swim

6 * 75 kick

600 pull

100 easy swim

12 * 75 (3 * 1st drill, 2nd Stroke, 3rd easy, 4th FAST) 20" rest

200 Warm-down

Total: 4,650 yds/m

Sample Day 2

1:00:00
85.8TSS
VO2 #6 30x30" WB

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

Sample Day 52

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 65

0:30:00
16.7TSS
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.


Pace: Z1 = E Pace, Z2 = L Pace, and Z3 = M Pace.

Sample Day 66

1:30:00
131.2TSS
3x15' @ 100-105% of FTP WB

15' wu.
3x15 at 100-105% of FTP.
Easy cool down.

Sample Day 72

0:35:00
4.74mi
Taper Reps 6x400

WU: 10' then 6x400 at 10k race pace. Recovery is 200m easy. 10' cd.

Ironman 70.3 Indian Wells, Advanced, 12 weeks, by Power with Structured Workouts

$119.00 - Buy Now