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D3 Multisport COVID-19 Intermediate 4 Week Bridge Plan for 2020 Season

Author

Mike Ricci: USA Triathlon Elite Coach and Coach of the Year. IMU Coach and Training Peaks U Coach

All plans by this Coach

Length

4 Weeks

Plan Specs

triathlon ironman intermediate advanced power based hr based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

THE MAIN GOAL OF THIS PLAN IS TO HELP YOU STAY ON TRACK WITH YOUR TRIATHLON TRAINING DESPITE TRAINING AT HOME. COME RACE DAY, YOU WILL BE READY TO GO!


Many of us are training at home, without a pool to swim in or a gym to strength train in due to COVID-19 and this plan is for athletes of all abilities who would like to maintain (and even improve) their fitness during this time. DESIRE. DETERMINATION. DISCIPLINE. Our plans set you up for success!

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)


Starts: Anytime

Length: 4 Weeks
This 4 week Bridge program is a progressive plan that will help you improve your fitness over this tough period of time.

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 swim band workouts are on Monday, Wednesday, Thursday and Saturday. You can move the workouts to however it fits into your schedule. We do recommend 4 days of dryland swim band training in order to improve.

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.

Please check out our other training plans too. We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:24 hrs 0:08 hrs
4:21 hrs 1:30 hrs
2:42 hrs 1:30 hrs
0:38 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:24 hrs 0:08 hrs
4:21 hrs 1:30 hrs
2:42 hrs 1:30 hrs
0:38 hrs 0:15 hrs
—— ——

Training Load By Week


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.

Sample Day 1

1:00:00
46.5TSS
VO2 10x30" (110% of FTP) w 2:30 recovery

Sample Day 1

0:12:00
Body Weight 1

2x8 Reps - circuit
pushups - full or modified
air squats - hold broomstick or light bar overhead.
Lunges - left, right and forward.

2x30 seconds - circuit
plank
plank to pushup
side plank, each side.

Sample Day 1

0:05:00
Swim Band 3x10 Reps

Find the Swim Band Demo here:
https://bit.ly/2xZLtPL

*The band resistance can be light. A yellow band is easier than a blue band and a red or black band may have maximum resistance. Find a band that is low in resistance but allows you to complete the workouts with great form. IF in doubt, choose a yellow or light band.

3x10 sets of 2 arm Half Pulls - keep the elbows high!


3x10 sets of 2 arm Full Pulls - keep the tension on the band all the way through the stroke.

3x10 set of single arm full pulls - keep a high elbow throughout and focus on keeping the palm facing to the back of the pool, just as you would in the water.

2x15 of 2 arm tricep extension

Sample Day 2

0:20:00
16.7TSS
AeT (Aerobic Threshold)- :20

Sample Day 2

0:30:00
21.2TSS
Easy Spin 30'

Sample Day 3

1:00:00
41.1TSS
Mix of Zone 2 #1

Sample Day 3

0:05:00
Swim Band 3x12 Reps

3x12 sets of 2 arm Half Pulls - keep the elbows high!

3x12 sets of 2 arm Full Pulls - keep the tension on the band all the way through the stroke.

3x12 set of single arm full pulls - keep a high elbow throughout and focus on keeping the palm facing to the back of the pool, just as you would in the water.

2x15 of 2 arm tricep extension

$19.95 - Buy Now