Ironman 12 weeks, Advanced, by Power, Pace, HR and RPE

Average Weekly Training Hours 13:30
Training Load By Week
Average Weekly Training Hours 13:30
Training Load By Week

Ironman

Author: Mike Ricci, USA Triathlon Coach of the Year and Level 3 Elite Coach
Starts:
Anytime
Length: 12 Weeks
Time: 162 hours

Requirements: This program should be used for an athlete whose goal is to race a 140.6 Ironman Triathlon by HR, Power and or RPE and should be used by an athlete who has: 1. A very strong base of 4-6 months of consistent training. 2. A strong swim or run background. 3. They have trained for at least 10-12 hours per week. You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

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.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Coach of the Year Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and coached of the University of Colorado Triathlon team to 4 consecutive National Titles. Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our 'How to use Intensity' documents. You’ll also have access to our online videos for run, swim, bike and transition drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 1
1:00:00
Sculling Drills

WU:300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 4 x 500 (40”) at aerobic effort (well below T-pace). 6-8 x 50 kick (15”) moderate effort.
CD:200 easy swim. Total: 3000-3200

Sample Day 1
1:00:00
Easy

Run 60' on a flat course or treadmill. Keep HR in Zone 1-2 (RPE 5-6, E Pace). Stretch when done and add in Core 1, 2 or 3.

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
1:00:00
Easy

Ride in Zone 1-2 (RPE 5-6, 60-70IF), mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3
0:45:00
Run Base: Endurance - min

Run on a flat course or treadmill. Run 15' wu, 15' @ Zone 2 (RPE 6, E Pace), 15' cd.

Sample Day 4
0:45:00
1k TT

WU as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time. CD.

Sample Day 4
1:00:00
Strength: 7x800s - 55 min

10' wu, 10' cd. You are going to run 7x 800 at Zone 3 (RPE 7, M Pace). Your recovery is equal to your work time. 3' work time equals 3' recovery time.

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.