D3 Ironman Plan, Advanced, 12 weeks, by Power with Structured Workouts

Author

Mike Ricci USA Triathlon Coach of the Year and Elite Coach

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 2 Strength, 4 Run, 4 Bike, 1 Day Off

Longest Workout

1:25 hrs swim
7:00 hrs bike
2:45 hrs run

Plan Specs

triathlon ironman power based

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Summary

Includes Structured Workouts

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DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-18
  • 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: Anytime

Length: This 12 week program is an Advanced Ironman Plan for athletes who are trying to take their racing to the next level all the way up to 9.5 hours. This plan has slightly more volume but more intensity than the Intermediate plan. The average hours are 15/week with a max. week of 22 hrs. The weeks have 3 swims, 4 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 3,000 yards
  • Bike at least 3 hours
  • Run 120 minutes

You will build to:
  • 5,000m of swimming
  • 6.5 hours of cycling
  • 2.75 hours of running

Your off day is Friday, your long ride is Saturday and long run is on Thursday.

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 are included in this program
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Insider Access to premium content on and instructional videos
  • The opportunity to be a part of one of the top Ironman Club Teams in the World, 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).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 15:06
Training Load By Week
Average Weekly Training Hours: 15:06
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

0:45:00
Build to 3x20 Reps - Phase 1

https://www.youtube.com/watch?v=kf4oaFVSILg&list=PLz_zH1Ts6l5e8t25HthAMdIlSbd4ceQfC

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

1:15:00
71.4TSS
Bike TT 30': Assess Fitness - WB

Power Testing Protocol:
Long warm up of at least 20'. Then ride 5x1' at 100 rpms, with 1' recovery. Then you'll ride 5’ hard – 95- 100% effort. Then take an easy 5’ easy spinning before starting the test: Pick a route that you can ride for 30 minutes as hard as you can (Other options are 2x20’ with a 2’ recovery, or a 30' on an indoor bike trainer). If you ride outside, then a flat course or out-back course is best. When you are done ride easy for at least 10'. Record average power, speed & heart rate.

Sample Day 2

0:45:00
4.5mi
22.5TSS
WB AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.
Pace: Z1 = E Pace, Z2 = L Pace, and Z3 = M Pace.

Sample Day 3

0:45:00
Build to 3x20 Reps - Phase 1

https://www.youtube.com/watch?v=kf4oaFVSILg&list=PLz_zH1Ts6l5e8t25HthAMdIlSbd4ceQfC

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

1:00:00
60TSS
16x100, 2900 yds - cox

Warm Up
300m Front crawl
2x:
50m Front crawl - 6-1-6 drill
50m Front crawl - 6-3-6 drill
50m Front crawl
100m Front crawl - pull
4x 25m Front crawl - hard - on 10s rest
700m
Main Set
4x 100m Front crawl - moderate/hard
On a turn around allowing 10s rest
100m Front crawl - pull - last in plus 20s
4x 100m Front crawl - moderate/hard
On a turn around allowing 15s rest
100m Front crawl - pull - last in plus 20s
4x 100m Front crawl - moderate/hard
On a turn around allowing 20s rest
100m Front crawl - pull - last in plus 20s
4x 100m Front crawl - hard
On a turn around allowing 25s rest
100m Front crawl - pull - last in plus 20s
2,800m
Cool Down
100m Choice - easy

Sample Day 4

1:00:00
High RPM Spin 1 hour 4/2/1 up to 120 rpms

15-20' warm up, then 4’ @ 100 rpms 2’ @ 110 rpms 1’ @ 120 rpms (7' set). Repeat as many times as you like, Cool down for at least 10'.

Sample Day 4

1:06:40
70.3TSS
Run TT 30': Assess Fitness - WB

After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then run an easy 5'. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.

D3 Ironman Plan, Advanced, 12 weeks, by Power with Structured Workouts

$109.00 - Buy Now