Ironman Brazil, Intermediate, 24 weeks, Starts 12/16/19, by Power with Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 13:08


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: 12/16/19

Length: 24 Weeks

This 24 week program is an Intermediate Plan for Ironman Brazil. This plan has less volume and intensity than the Advanced plan as it averages 13 hours per week and has a max. week of 18:45. The weeks have 3 swims, 3 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 1500m
  • Bike at least 1 hour
  • Run 45 minutes

You will build to:
  • 4,500m of swimming
  • 6+ hours of cycling
  • 2:45 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).

Sample Day 1
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 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 2
1:00:00
High RPM Spin 1 hour 1/3/1/3/2/4/2/4 up to 120 rpms WB

15' warm up, then
2x through:
1’ @ 100 rpms
3’ @ 110 rpms
1’ @ 120 rpms
3’ @ 110 rpms
2’ @ 100 rpms
4’ @ 110 rpms
2’ @ 120 rpms
4’ @ 110 rpms

Cool down for at least 5'.

Sample Day 2
0:30:00
23.3TSS
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
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 3
0:45:00
1800m
Drills + Speed - FTD/Anchor/Fist - 1800m

Warm up of 300, + 200 kick (500 total):
Then 12x50 - of 4x FTD for 25, swim for 25, 4x Closed Fist Drill for 25, swim for 25, then 4x Anchor drill for 25, swim for 25.
Then 10x50 build or 12-16x25 carrying over the above drills.

Easy cool down - all quality and you'll improve a TON.

Links:
Lots of finger-tip drag drill (FTD): https://www.youtube.com/watch?v=OAqBSgMX3es


Lots of anchor drill: https://www.youtube.com/watch?v=97PHcHgWX2U - like this but with underwater recovery. Using the snorkel is GREAT with this drill.

Lots of flip turns: https://d3multisport.com/d3-university/article/learning-flip-turns-3-step-guide

Sample Day 4
0:42:00
42.6TSS
VO2 #1 2x (6x30") WB

BT: Warm-up for 10', then 5x1' at 100 rpms, with 1' recovery. Then do 6x30" HARD, with 30" recovery (9 on 1-10 RPE scale). 5' easy spinning in a light gear, then repeat 6x30" hard, with 30" recovery. Cool down easily and stretch.

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 25+ 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.