Requirements:You should be able to swim at least 1500 yards. You should be able to bike at least 90 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. 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 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.
WU: 400 swim, 3x200 on 20" RI
2 x 50 back 1:30 rest
3 x 200 on 20" rest
2 x 50 back 1:30 rest
3 x 200 on 20" rest - descend each set of 200s.
100 easy swim
6 x 75 kick
100 easy swim
12 x 75 (3 x 1st drill, 2nd Stroke, 3rd easy, 4th FAST) 20" rest
MS: run 5 miles at AeT (Zone 2, RPE 6, E Pace) - about 15-20 bpm below your LT (race pace HR)
90' ride on a flat to rolling course. Keep HR in Zone 1-2 (RPE 5-6, 60-70IF). Easy on the pedals and just get some time in the saddle.
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.
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
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3 (RPE 7, M Pace)/low Z4 (RPE 8, T Pace) on the uphill and keep HR in Zone 1-2 (RPE 5-6, E Pace) otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.