Average Weekly Training Hours 07:14
Average Weekly Training Hours 07:14
DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!Author:
- Triathlon Coach, D3 Multisport
- USA Triathlon Certified Coach
- Training Peaks Level 2 Certified Coach
- Proven success with first-time and beginner Olympic-distance triathletes
- Proven success with time improvement for experienced Olympic-distance athletes
This 16 week program is an Intermediate Plan for Olympic-distance athletes - you should have completed at least one Olympic-distance race in less than 2:45 prior to beginning this plan. The plan averages 7 hours 15 minutes per week and has a max week of 9 hours 45 minutes. A typical week has 2 swims, 3 bikes, 2 runs, and 2 strength sessions.Requirements:
You should have a good base of an average of 4-5 hours of weekly training for the past four weeks. Going into this plan you should be able to:
- Swim at least 2000 yards/meters
- Bike at least 1 hour
- Run at least 50 minutes
You will build to:
- 2400 yards/meters of swimming
- 2 hours of cycling
- 1 hours 20 minutes of running
Your day off is Monday, your long ride (or long brick) is Saturday, and your long run is Sunday.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 beginning with week 2. One race simulation day is included in week 12. During the training plan, there is periodic testing to assess your fitness and adjust your training zones.Our plans set YOU up for success.
The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.We leave no stone unturned in helping you reach your goals.
Purchase of this plan includes:
If you have questions
- Strategically designed, simple to follow ‘Structured Workouts’
- Strength workouts
- D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
- Insider access to premium content, instructional videos and training tips
- The opportunity to be a part of a top Ironman Club Team, Team D3
- Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
- Team Sponsor Discounts
email Coach Alison
and learn how we get it done for our athletes: www.D3Multisport.com
Sample Day 2
Swim Benchmark: Base Pace Test Set
BASE PACE TEST SET
10x100 on 5" RI
Swim 10x100 at your fastest sustainable pace on 5" rest - ideally this is swum as a send off set (e.g., 10x100 on 1:50, coming in around 1:44-1:46). Your send off can be set after your first 100 - add 7-10 seconds to your time for the first 100 to get to a round number (X:X5 or X:X0).
Sample Day 3
Find a flat course with no stoplights/stop signs and few turns, or complete indoors on your trainer.
Sample Day 4
Run over a flat to rolling course at your base pace / Zone 1-2.
Sample Day 5
2 sets 300P, 4x50S
Sample Day 6
Zone 1-2 over a flat to rolling course.
Sample Day 7
Find a mostly flat course with no stop signs/stop lights - or go to your local track. Warm up for 20', including 4x20" builds with 40" RI. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note the distance covered over the full 30', and your average HR for the final 20'. Cool down for 10 minutes.
Sample Day 9
WU: 5-10 min of easy, non-impact cardio
1. Ankle mobility - 15 reps each side: five to the outside (small toe), five straight, and five driving the knee in past the big toe.
2. Leg swings - ten reps each side
3. Split squats - ten reps each side
4. Lateral squats - ten reps each side
5. Rotational (diagonal) squats - ten reps each side
6. Wall slides - 15 reps
7. Monster walks with band - 15 reps each side
1. Squats - 2 sets of 10
2. Push ups - 2 sets of 10
3. Back extensions - 2 sets of 10
4. Walking lunges - 2 sets of 10 each side
5. Step ups - 2 sets of 10 each side
6. Single leg press - 2 sets of 10 each side
7. Dead lifts - 2 sets of 10
Variety of planks (pick 2-3, see link below)
CD: 5 min on foam roller attending to key muscles: glutes, hamstrings, calves, quads, hip flexors, adductors