D3 Off-Season Winter Maintenance, Beg.-Intermediate, 12 weeks, 5-8 hrs/wk, with Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:10


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


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."
Thanks,
Eric D.

Starts: Anytime

Length: This 12 week program is a Beginner-Intermediate Winter Maintenance Plan. This plan averages 5-8 hrs per week and has a max week of 8 hours. Each week has 2-3 workouts per sport and 1 strength session per week.

Requirements: You should have good fitness over the past 3-4 weeks. Going into this plan you should be able to:
  • Swim at least 1,000 yards
  • Bike at least 1 hour
  • Run 40 minutes

You will build to:
  • 3,000m of swimming
  • 2.5 hours of cycling
  • 1:30 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, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays. During the training plan, there is a testing week to assess your fitness so you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine as the tests are still good training as you can measure improvement based on time and effort.

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: www.D3Multisport.com

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

Sample Day 1
0:35:00
MB Functional Phase One 1.1

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

Hang Clean 3 x 8
Link: http://bit.ly/2iYE4YB


Front Plank 2 x 20 Sec. w/two 10 Sec exhales
https://bit.ly/2RyPLTn

Trap Bar Deadlift 2 x 8
http://bit.ly/27pCTle

Chin Up 2 x 8 (with band)
http://bit.ly/2jWpa4N

Split Squat or Single Leg 8 each F/B/S 2x
http://bit.ly/2jkqlJS

Dumbbell Row 2 x 8
http://bit.ly/2jkxHxf

In-line Chop 2 x 8 per side
http://bit.ly/2jkrWzA

Sample Day 2
0:45:00
40TSS
12x50, 16 x 25. 2200 m

600 Warmup
12 * 50 on 1:30 ez/FAST
400 pull
16 * 25 1:00
200 loosen

Sample Day 4
0:45:00
45TSS
Trainer: Efficiency

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”

Sample Day 5
1:00:00
49TSS
Endurance

1-3 hour ride on a flat course. Keep HR in Zone 1-2.

Sample Day 5
0:35:00
30TSS
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.

Links:
Lots of finger-tip drag drill (FTD): https://www.youtube.com/watch?v=OAqBSgMX3es


Lots of anchor drill: https://www.youtube.com/watch?v=97PHcHgWX2U - like this but with underwater recovery. Using the snorkel is GREAT with this drill.

Lots of flip turns: https://d3multisport.com/d3-university/article/learning-flip-turns-3-step-guide

Sample Day 6
0:30:00
23.3TSS
WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day 9
0:42:00
42.6TSS
VO2 #1 2x (6x30") WB

BT: Warm-up for 10', then 5x1' at 100 rpms, with 1' recovery. Then do 6x30" HARD, with 30" recovery (9 on 1-10 RPE scale). 5' easy spinning in a light gear, then repeat 6x30" hard, with 30" recovery. Cool down easily and stretch.

Michael Ricci
|
D3 MULTISPORT, INC

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.