D3 12 week, Olympic Distance by HR, Beginner to Int., Power, Pace and RPE

Average Weekly Training Hours 08:46
Training Load By Week
Average Weekly Training Hours 08:46
Training Load By Week

Olympic Distance, Beginner to Intermediate

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 4-6 weeks. Requirements: You should be able to swim at least 1,000 yards, bike at least 45 minutes and be able to run for 30 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 8-9 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
0:30:00
Beginner 1000 yds

Swim 4 laps (200 yds) warm up. The next set will be 6 x 50 on 30" rest. This means 50 yards sprint, 6x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest. Then swim 200 yards easy cool down.

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
0:25:00
Run Speed: Speed/Efficiency - min

Run with 8x30" strides. Warm up for at least 10' before the first stride. Maintain an active recovery, slowing to a very easy 1' run between each stride. Cool-down with at least 5' easy jog (Zone 1). Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 28-30" (a very fast turnover).

Sample Day 3
0:45:00
Recovery: Very Easy - min

Easy spin in small chain ring. Do this on trainer or outside. If outside, try to keep it as flat as possible.

Sample Day 4
0:35:00
Easy Recovery 1200 yd

Nice, easy swim. 400 yard swim, rest 2 minutes, 400 yard swim, rest 2 minutes, 400 yard swim. Swim easy and focus on form.

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

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 at D3Multisport.com.