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D3 Bike Focus for Triathletes, 8-15 hrs/wk, 5-7 days/wk w Structured Workouts - Zwift & Trainer Road


Mike Ricci USA Triathlon Coach of the Year and USAT Level III Elite Coach

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8 Weeks

Plan Specs


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Plan Description


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-Present
  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach
  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)
  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013
  • Coached multiple National Champions, Kona Qualifiers, and 1st yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year."
Eric D.

Starts: Anytime

Length: This 8 week program is a Bike Focus for triathletes. This plan averages 8-15 hrs per week and has a max week of 15 hours. This program build from four days a week of cycling to seven days of cycling. The progression is gradual and has many easy rides, but the 3 days of work, is hard! There are 2 swims, 3 runs and 2 strength sessions each week, as well.

Requirements: You should have good fitness over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 1,500ms
  • Bike at least 1.5 hours
  • Run 50 minutes

You will build to:
  • 3,000m of swimming
  • 3 hours of cycling
  • 1:40 hours of running

Your off day is Monday, your long ride is Saturday and long run is on 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,

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • A weekly training tip video in your plan
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and instructional videos in all 3 sports
  • Strength training and core workouts with accompanying videos
  • Inclusion in Team D3 and access to our private Facebook group to ask our USAT certified coaches questions
  • A chance to race in a really cool kit :-)

If you have questions email Coach Mike and learn how we get it done for our athletes:

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:28 hrs 3:00 hrs
2:55 hrs 1:40 hrs
1:05 hrs 0:35 hrs
0:21 hrs 0:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:28 hrs 3:00 hrs
2:55 hrs 1:40 hrs
1:05 hrs 0:35 hrs
0:21 hrs 0:50 hrs
—— ——

Training Load By Week

Michael Ricci


The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.

Sample Day 1

VO2 #1 2x (6x30")

Sample Day 1

Run with 8x30" strides

Easy run - after 10' warm up, you'll run 8x30" at 5k effort/pace, with 90" recovery. Cool down.

Sample Day 2

12x50, 12 x 25. 1800m

Sample Day 2

Easy 30' Spin

Small chain ring

Sample Day 3

MB Functional Phase One 1.2

Warm up includes: Foam roll, back, glutes, calves, hamstrings, quads and ITB.

Plyometrics: - Box jump 3x5, Standing hurdle hop 3x5 Left leg/Right leg

Medicine ball: - Standing Chest pass 3x10, Standing overhead slam 3x10

Trapbar Deadlift 2x8:

Spiderman 2x5

Half-Kneeling alt Overhead Press 2x8

Supine Floor Side 2x8

Push Up Progression 3x8 (pick 3 of 4 steps)
1) Normal full pushup. 2) Feet elevated 3) Unstable with feet elevated, 4) Feet elevated unstable surface with weighted vest.

TK Push Pull 2x8

Suitcase Carry 25 yards each side 2x

Sample Day 3

3x10' @ 91-93% of FTP

Sample Day 4

Drills + Speed - FTD/Anchor/Fist - 1800m

Warm up of 300, + 200 kick (500 total):
Then 12x50 - of 4x FTD for 25, swim for 25, 4x Closed Fist Drill for 25, swim for 25, then 4x Anchor drill for 25, swim for 25.
Then 10x50 build or 12-16x25 carrying over the above drills.

Easy cool down - all quality and you'll improve a TON.

Lots of finger-tip drag drill (FTD):

Lots of anchor drill: - like this but with underwater recovery. Using the snorkel is GREAT with this drill.

Lots of flip turns:

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