Ironman 70.3 Raleigh 16 weeks, Starts 2/11/18, Advanced, by Power and HR

Author

Mike Ricci USA Triathlon Coach of the Year and Elite Coach

All plans by this Coach

Length

16 Weeks

Typical Week

3 Swim, 1 Strength, 3 Bike, 3 Run, 1 Day Off

Longest Workout

1:30 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

DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!

Author: Mike Ricci, D3 Multisport Founder, USA Triathlon Coach of the Year


  • 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 time triathletes

  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)


Starts: 2/11/18

Length: 16 Weeks
This program should be used for an athlete whose goal is to race Ironman 70.3 Raleigh and has good fitness in the past 4-6 weeks.

Requirements: You should be able to swim at least 3000 yards, bike at least 2 hours and be able to run 75 minutes.

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 train with a GPS/ Power device. If you don’t train with a device, 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 with this plan is to get you to cross the finish line happy and healthy. 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.

  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents

  • 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 coaches questions



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: 11:52
Training Load By Week
Average Weekly Training Hours: 11:52
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

1:15:00
Endurance

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

Sample Day 2

0:45:00
New Weight Training Program

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase

Sample Day 2

1:30:00
Endurance

90' ride on a flat to rolling course. Keep HR in Zone 1-2 (65-70IF, Z2, RPE 6). Easy on the pedals and just get some time in the saddle.

Sample Day 3

0:30:00
Variably paced

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

Sample Day 3

0:50:00
5 miles AeT

WU: 10 '

MS: run 5 miles at AeT (E Pace, Z2, RPE 6)- about 15-20 bpm below your LT (race pace HR)

CD: 10'

Sample Day 4

1:10:00
Hilly

Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 (RPE 7, M Pace) on the uphill and keep HR in Zone 1-2 (E Pace, RPE 6)otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.

Sample Day 4

1:00:00
Recovery

Easy spin for 60' in small chain ring (RPE 6, Z2, 65IF).

Ironman 70.3 Raleigh 16 weeks, Starts 2/11/18, Advanced, by Power and HR

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