D3 12 week, Olympic Distance by HR, Advanced, Power, Pace and RPE

Average Weekly Training Hours 11:15
Training Load By Week
Average Weekly Training Hours 11:15
Training Load By Week

Olympic Distance, Intermediate to Advanced

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 12 Weeks
Time: 133 hours

This program should be used for an athlete whose goal is to race an Olympic Distanct Triathlon and has solid fitness in the past 8-12 weeks. Requirements: You should be able to swim at least 2,000 yards, bike at least 1.5 hours and be able to run for 60 minutes. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. Most of the weeks are around 10-13 hours with some lower volume weeks around 10 hours. 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 coach of the University of Colorado Triathlon team (the 4 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
Trainer: High RPM Spin - 30 min

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 2
1:00:00
Long Continuous Swim

WU: 200 swim, kick, pull
MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
CD: 400 ez pull

Sample Day 3
0:40:00
Run Form - strides-skips

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).

Sample Day 3
1:30:00
Tempo - 40-60' @80-85% of FTP

BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position. Heart Rate Zone 3 = 80-85% of Power at Threshold. We'll show this as 80-85IF in the upcoming workouts.

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 4
1:00:00
Endurance: Pacing - 65 min 3100 yd

400 warm-up
400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) :45 RI
2 * 50 back :30 RI - just to loosen
2 * 200 (first 100 long moderate, second attempt to even split) :20 RI
2 * 50 back :30 RI - just to loosen
4 * 100 :25 RI
150 loosen
6 * 125 pull :20 RI
8 * 25 ez/FAST :40
200 warm down

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 at D3Multisport.com.