Power: Off-season Program using a Compu Trainer, Int.-Adv., 4-5 rides/week
Author: D3 Multisport
Length: 12 Weeks
Tags: triathlon, power based
Typical Week: 3 Run, 5 Bike, 3 Swim, 2 Strength, 1 Day Off
Longest Workout:
1:40 hrs swim
4:00 hrs bike
1:30 hrs run
Author: D3 Multisport
Length: 12 Weeks
Tags: triathlon, power based
Typical Week: 3 Run, 5 Bike, 3 Swim, 2 Strength, 1 Day Off
Longest Workout:
1:40 hrs swim
4:00 hrs bike
1:30 hrs run
Power: Off-season Program using a Compu Trainer, Int.-Adv., 4-5 rides/week
Beginner Off-Season, 5-8 hrs/week
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 90 hours
This is an advanced program for an athlete who is training with power using a Compu Trainer in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. 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.
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 swim, bike and 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.
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, 2 or 3.
WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”
1. Put the CT on
2. Press F3
3. Press F2
4. You are now in start mode and will see 50 in the upper right hand corner. This is your current wattage setting. Press F1 to start warm up
5. Slowly build up cadence to 90 and then slowly move up the wattage as well. I like to alternate by increasing wattage by 10 every minute and alternating that with 100 watts every other minute. The routine would look something like this: 100/110/100/120/100/130/100/140 etc.
6. Once you have warmed up the CT for 5 minutes, press the +/- at the same time. This brings you to calibrate mode.
7. Calibrate CT to 2.0 by adjusting tension on rear tire. Once you are at 2.0, hit F3, F2 and you should be right where you left off time wise.
8. Once again alternate 1' @ 100/110/100/120 etc every other minute until it’s starts getting tough to keep up the watts. Altogether now, you should have been pedaling for around 15-17’’.
9. Finish off with a few high end watts of 30” efforts with 1’ recovery
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1. You will need someone to help you fill in your chart.
2. You may want to start at 100watts if you are unsure of your current LT
3. Cadence should remain at 90 throughout the test, gearing should remain the same
4. Every 2’, you increase the wattage by 20.
5. Note HR/RPE at end of each 1’ interval, and/or note significant changes in either at any point during the test. Have your helper write down HR and RPE – RPE is based on 1-10 scale
6. Continue the test to absolute failure, meaning that you cannot maintain the indicated cadence for another 1’.
7. Record final exercise time, HR, RPE.
8. Test should last from 12-15 minutes.
9. Email your coach the results
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.
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
- 2 leg squats
- Bent-arm pull down
- Leg Press
- Seated Rows
- *Step ups
- Hamstring curl
- Core #1 - 2x
* if you have had knee problems, then step ups can replace knee extensions.
1-2 hour ride on a flat course. Keep HR in Zone 1-2. Middle 1/3 of ride is done at a strong Z2 effort - still aerobic, but with a little more effort than usual.
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, 2 or 3. This run can be 30'-90' long depending on fitness level.
The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ 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.