NEW! 8 week, Olympic Distance, Int. to Advanced using Power, HR and RPE

Average Weekly Training Hours 07:26
Training Load By Week
Average Weekly Training Hours 07:26
Training Load By Week

Olympic Distance Plan for Advanced Athletes

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Anytime
Anytime
Length: 8 Weeks
Time: 59 hours

Requirements: Requirements: You should be able to swim at least 1,200 yards. You should be able to bike at least 45 minutes and be able to run for 45 minutes. This program should be used by an athlete who is experienced and: 1. They have a very strong base of 4-6 months of consistent training. 2. They have a strong swim or run background. 3. They have trained for at least 6-8 hours per week. 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 6-8 hours pretty consistently. 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 Elite Coach 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 is the formercoach of the University of Colorado Triathlon team (Four time defending National Champions). 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
0:30:00
Week 1: Cycling Drills

WU: 10' - CD: 10' 10' at 105+ RPMS.

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 3
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 3
0:40:00
Strides, Count Cadence

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1, RPE 5, E Pace).

Sample Day 4
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 6
1:00:00
Easy

1 hour ride on a flat to rolling course. Keep HR in Zone 1-2 (RPE 5-6, 60-70IF).

Sample Day 7
0:55:00
Run 30' TT: 55 min

After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. 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.

Michael Ricci
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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!