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 3 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.
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1-6. This run can be from 45'-90' long depending on your fitness level. Easy running is done at (EP, 6 RPE, Z2)
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1-6. Easy running is done at (EP, 6 RPE, Z2)
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.
5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.
After 5-10' minute aerobic warm up:
3 Warm up Exercises:
1. 3 way lunges (front, side, rear)
3. Squat Rows
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
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes
OPTIONAL RUN: Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1-6. This run can be 30'-90' long depending on fitness level. Easy running is done at (EP, 6 RPE, Z2)