Ironman Lake Placid 12 weeks, Starts 5/1/17, Beginner by HR, RPE, and Power

Average Weekly Training Hours 14:37
Training Load By Week
Average Weekly Training Hours 14:37
Training Load By Week

Ironman Lake Placid for Beginners

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
May 1, 2017
Length: 12 Weeks
Time: 177 hours

This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 18 hours, and consistently around 15-16 hours. Requirements:You should be able to swim at least 3000 yards. You should be able to bike at least 4 hours, and be able to run/walk for 2 hours. 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.

Sample Day 1
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 1
0:34:59
1000 TT: Assess Fitness

WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 2
1:15:00
Bike TT 30': Assess Fitness

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 10’ 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
Easy

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

Sample Day 3
1:00:00
Mixed paces

WU:

100 swim easy.

50 kick easy.

100 swim moderate.

50 kick moderate.

100 swim building speed throughout.

50 kick building speed throughout.

MS:

400 constant pace, moderate effort. 1' RI.

4 x 100 (20" RI) Start easy. Make each 100 faster. Rest 1 minute after last one.

300 constant, moderate pace. 1' RI.

3 x 100 (20" RI) Start easy. Make each 100 faster.

200 constant, moderate pace. 1' RI.

2 x 100 (20" RI) Start easy. Make each 100 faster.

CD: 200-300 easy swim.

Sample Day 3
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 4
2:05:00
Long - ~2:05

20' wu. Then 2x25' at Zone 2 (RPE 6, 70IF) - mid to high Z2 - 5' easy in between. Then 2x12 at Zone 3 (RPE 7, 80IF) - 5' easy in between again. Then 5' at Zone 4 (RPE 8, 90IF) and then cool down easy.

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us today at D3multisport.com!