Cycling Base Training, Level 2 – 12 Weeks

This 12-week plan is designed for an experienced and fit cyclist trying to keep good conditioning in the off-season. The athlete using this plan consistently rides a long ride each week, with or without a group. If you ride with a group, control the intensity as described in the plan. The long ride in the plan ranges between two and three hours. The length of this ride may be weather dependent. The athlete selecting this plan has had problems in the past trying to decide what to do in the off-season to maintain precious cycling fitness achieved during the summer season.

The plan is appropriate base training for road racers and mountain bike racers with goal events in the 2:00 to 3:00 range. It is also appropriate for cyclists that may not race, but want to ride fast in group rides or organized rides. (Century rides or multiday tours.) Before beginning this plan, you know your training zones described in the “Intensity Document.”

The training blocks are in three-week cycles to allow for good recovery. An aerobic time trial is included in the first week of the plan to help you monitor progress. Some of the workouts include a power option for athletes with access to power meters.

Weekly training hours do not vary much throughout the program, but training intensity does. This is perfect for fit cyclists with limited training time or for those living in cold locations in the off-season.

The goals of this plan include:
- Maintain a long ride of 2:00 to 3:00 hours throughout the plan.
- Reduce training in recovery weeks to 5:45 to absorb training.
- Keep training week hours at 8:00 to 9:30.
- Include a structured strength training program now, to improve cycling strength and speed after the 12-week plan is complete.
- Baseline test all-out time trial speed in Week 12 of the plan.
- At the end of the plan be prepared to move to a build or pre-event training block.

Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is perfect for you.

This 12-week plan is perfect for the cyclist aiming to build or maintain base fitness. The plan helps you establish a training routine and it can be used as an endurance-building routine to prepare for longer rides. (Century rides, local weekend group rides or multi-day tours.) Go into the season stronger and faster by maintaining your fitness.

The goals of this plan include:
- Establish a fitness routine and stick with it – consistent training
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Lift weights and change the routine to improve cycling strength
- Build your longest ride from 1:00 to 2:15
- Begin lactate threshold training

Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.

This 12-week plan is perfect for the cyclist aiming to build base fitness and build two consecutive days of cycling endurance. The plan provides a solid training routine and it can be used as an endurance-building routine to prepare for longer or faster rides. (Century rides, local weekend group rides or multi-day tours.)

The goals of this plan include:
- Establish a fitness routine and stick with it – consistent training
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Lift weights and change the routine to improve cycling strength
- Build your longest ride from 1:30 to 3:00
- Build weekend cycling hours from 2:30 to 4:45
- Begin lactate threshold training

Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.

This 12-week plan is designed for a fit cyclist looking for a goal-oriented base building plan. You are doing two strength training workouts each week and most weeks include workouts six days per week. Rest weeks include only five workouts to help with recovery.

The cyclist using this training plan can handle three to four difficult training days per week. The last three large training weeks include two threshold workouts per week. This plan is for an aggressive cyclist.

The goals of this plan include:
- Consistent strength training now, that will translate to stronger, faster riding later
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Build your longest ride from 1:30 to 3:00
- Build weekend cycling hours from 2:30 to 4:45
- Build weekly training volume from 6:15 to 9:00
- Begin lactate threshold training in Week 5 of the plan and Week 9 includes two threshold training days

Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.

This plan is written for a cyclist that is looking to build foundation fitness (often called “base”), but is pinched for time. This plan can be used to build fitness preceding one of the other plans posted or just gaining new fitness can be an event on its own.

Sometimes keeping foundation fitness maintained is challenging, so this plan provides you with the framework and workouts to keep or get fit. The plan can be used in the off-season or any time you are looking to get or stay on track.

PROFILE

The plan is designed for a Level I rider. Before beginning the plan, you are riding two or three times per week, indoors or outdoors; but, your workouts are not consistent. It is not a problem for you to ride for an hour, though.

You are looking to build strength, endurance and increase your riding speed. You’d like to begin a weight training program, but don’t know where to begin.

One big issue you have is time. There is never enough time and you don’t have much of it to devote to staying fit. If you can see a training plan that would whip you into shape on three to six hours a week, you’d jump up and down.

Get ready to jump.

GOAL

Your goal is to workout consistently for twelve weeks to build foundation fitness. Your main goal is to complete some 80 to 90 percent of the weekly training hours, ranging from 3 to 6, in the plan.

Although you know that simply riding will improve your fitness, you want to improve your riding speed as well. In addition to riding speed, you want a long ride of around two hours to be comfortable and easy to complete.

THE PLAN OVERVIEW

The plan is structured with three weeks of training to build training volume and intensity, followed by one week of recovery. This is a four-week cycle format.

Find the supporting documents you need to help you with this plan in the right column of this main page.
in the right column of this page.

If you use this training plan, you will be ready to ride comfortably for two hours by the end of the plan. After you’ve completed this foundation fitness plan, you are ready to move on to another training plan.

This plan is also available in the book, Training Plans for Cyclists
published by VeloPress.

This plan is written for an experienced cyclist that had a great summer season of riding, or currently has solid fitness, and is looking to maintain strong off-season fitness. The purpose of this off-season is to enjoy improved performance next season – a step up. This plan can be used by cyclists that intend to race or those that want to improve group ride speed.

While the plan is written as an off-season training guide, it can be used to build foundation fitness at any time of the year. At less than $1 per day, this plan offers excellent value.

Find the supporting documents you need to help you with this plan in the right column of this main page.
in the right column of this page.

PROFILE

The plan is designed for a Level II cyclist that is riding three or four times per week before beginning the plan. You are currently capable of comfortably completing a two-and-a-half hour ride. Your current long ride is mostly aerobic, but may include a small amount of intensity.

You are looking to build strength, endurance and increase your riding speed for next season. You want a weight training program included in your plan that will deliver on-the-bike speed later.

Your schedule allows you to train six or seven days per week.

GOAL

Your goal is to have an off-season training plan that gives you a jump on your summer fitness. Your main goal is to complete some 80 to 90 percent of the training hours given each week, ranging from 4.25 to 9.5 or 10.5 hours per week.

Two measures of improvement include improved speed for an aerobic time trial and improved speed for an all-out time trial. A third measure is your improvements during regular group rides. This might mean riding with a faster group or riding with less effort than in the past. Less effort can be measured by average heart rate values for a given distance or average heart rate for a given power output.

THE PLAN OVERVIEW

Take a look at the plan preview. The first week should be very manageable to you, before beginning the plan.

The overall structure is two weeks of training to build training volume and intensity, followed by one week of recovery. This is a three-week cycle format. While some riders can do well on a four-week cycle, I have found a three-week cycle works well for athletes utilizing higher training levels because riders can keep the quality of workouts high and avoid deep fatigue.

For the overall structure of the plan, Monday and Wednesday are strength training days. Friday is shown as an optional day off on the plan; however, depending on your personal needs, Friday can be an additional strength training day or an optional easy ride day. This is where the plan training time can increase by an hour each week. (Ranging on the top side from 9.5 to 10.5 hours per week.)

If you decide to strength train on Fridays, keep the AA Phase of training on this day throughout the entire plan. If you decide to ride for an hour on Fridays, keep the intensity of the ride mostly in Zones 1 to 2. You can use this day to work on cycling skills as well. The plan includes several days of skills, use any one of these workouts.

Tuesday and Thursday workouts vary throughout the plan, but the time stays around an hour on each day. If you have the time and energy to increase these workouts up to 30 minutes each, that is another option. Remember that more volume does not necessarily make you a faster rider. More volume or intensity is only good if your body can use it for positive adaptations. Chose wisely.

Saturday rides on the plan are the longer and more intense rides of the weekend. These can be group rides. If you do participate in group rides, try to keep the intentions of the workout shown on the plan within your group ride. If your gr

This 10-week plan is base training for fit athletes. Before beginning the plan, you are training approximately five hours per week. This training includes one or two days of each swimming (on your own or with a masters group), cycling (indoors or outdoors) and running. Before beginning the plan, you are capable of swimming for 30 to 45 minutes, running 45 minutes and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. The first training block is four weeks long, followed by two, three-week blocks.
Training begins at 6:00 hours per week and progresses to about 9:30 in the longest week. Your longest run progresses to 1:15 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:00. Testing days are included as benchmarks of progress.
This plan is perfect for the athlete looking to build or maintain fitness.
The plan “Triathlon Base Training, Phase 2: 4.75 to 10.75 hours per week” is designed to follow this plan.
There is a Supporting Documents section located on my main page at http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/gale-bernhardt.aspx Please download and review these documents when you use any of my training plans. These documents give you additional information to help you get the most from your training.

This 10-week plan is base training for experienced triathletes. This plan is based on the base training within the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes” but is designed for the athlete needing less training volume. The first training block is four weeks long, followed by two, three-week blocks.

Before beginning the plan, you are training approximately five hours per week. This training includes two or three days of each swimming, cycling and running. Before beginning the plan, you are capable of running 45 to 60 minutes and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. Training begins at 7:30 hours per week and progresses to about 12:30. Your longest run progresses to 1:15 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:30. Testing days are included as benchmarks of progress.

The training plan, “Triathlon Base Training, Phase 2: 5.5 to 13.0 hours per week” is designed to follow this plan.

This 10-week plan is base training for experienced triathletes. A flood of requests have finally been answered and this popular training plan is now available online. This plan is similar to Weeks 5 to 14 of the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes.” Subtle changes have been added to improve the training plan, including Kudo comments to keep you on track. The online format makes it easy for you to monitor and track your progress. Additionally, you can easily modify and move workouts to meet your personal training needs.

Before beginning the plan, you are training approximately six hours per week. This training includes two or three days of each swimming, cycling and running. Before beginning the plan, you are capable of running 1:00 and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. Training begins at 8:30 hours per week and progresses to about 13:30. Your longest run progresses to 1:30 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:30. Testing days are included as benchmarks of progress.

After you complete this plan, an option is to use the next block of training in the sequence titled Triathlon Base Training, Phase 2: 7.0 to 15 hrs/wk.

Plan is available in the book “Training Plans for Multisport Athletes.”

This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 4.75 to 9.5 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. As with all of my training plans, you can easily modify and move workouts to meet your personal training needs—and I suggest you do, so that you can optimize the benefits. This training block is not intended for beginning athletes.

Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 4.75 to 9.5 hrs/wk,” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace for swimming. If you have questions about these terms, see the Supporting Documents on my training plan page.
The plan design includes the option of a 5k or 10k running race on Saturday of the fourth week of the plan. It also includes the option of doing a half-marathon at the end of the eighth week of training. If you don’t want to race an optional workout is suggested. If you do want to race and want to find a race in your area to use as a good training event, check out available races at Active.com

The first week of training begins at 9:00 hours and progresses to 10:45. Your longest run progresses to 1:30 and includes the lactate threshold training. Your long bike ride progresses to 2:00 and also includes lactate threshold training. The experienced athlete using this training plan needs to closely monitor fatigue. If the training plan offers more volume or intensity than you can reasonably manage, it is up to you to reduce the training so you can make solid gains.

At the end of this training block you are ready for a race-preparation block, also noted as “build” by some

This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. You can easily modify and move workouts to meet your personal training needs and I suggest you do, so that you can optimize the benefits. This process is not intended for beginning athletes.

Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk,” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace for swimming. If you have questions about these terms, see the Supporting Documents on my training plan page.
The plan design includes the option of a 5k or 10k running race on Saturday of the fourth week of the plan. It also includes the option of doing a half-marathon at the end of the eighth week of training. If you don’t want to race an optional workout is suggested. If you do want to race and want to find a race in your area to use as a good training event, check out available races at Active.com

The first week of training begins at 9:30 hours and progresses to 12:30. Your longest run progresses to 1:45 and includes the lactate threshold training. Your long bike ride progresses to 3:00 and also includes lactate threshold training. The experienced athlete using this training plan needs to closely monitor fatigue. If the training plan offers more volume or intensity than you can reasonably manage, it is up to you to reduce the training so you can make solid gains.

At the end of this training block you are ready for a race-preparation block, also noted as “build” by some coaches.

This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 8.5 to 13.5 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. The training weeks in this plan are similar to Weeks 15 to 22 of the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes.” Subtle changes have been added to improve the training plan, including Kudo comments to keep you on track if you utilize the online logging feature. The online format makes it easy for you to monitor and track your progress. Additionally, you can easily modify and move workouts to meet your personal training needs and I suggest you do so that you can optimize the benefits. This process is not intended for beginning athletes.

Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 8.5 to 13.5 hrs/wk.” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace swimming. If you have questions about these terms, see the Supporting Documents on my training plan page.
The plan design includes the option of a 5k or 10k running race on Saturday of the fourth week of the plan. It also includes the option of doing a half-marathon at the end of the eighth week of training. If you don’t want to race an optional workout is suggested. If you do want to race and want to find a race in your area to use as a good training event, check out available races at Active.com

The first week of training begins at 10:30 hours and progresses to about 15:00. Your longest run progresses to 2:00 and includes the lactate threshold training. Your long bike ride progresses to 3:30 and also includes lactate threshold training. The experienced athlete using this training plan needs to closely monitor fatigue. If the training plan offers more volume or intensity than you can reasonably manage, it is up to you to reduce the training so you can make solid gains.

The next block of training that follows this 8-week block is a race-preparation block, also known as “Build.” That block includes three triathlon race options with the most important race on the last week of the 10-week plan.

Plan is available in the book “Training Plans for Multisport Athletes”

This 12-week plan is perfect for the time-crunched athlete looking to prevent boredom and build some base fitness. You can have a triathlon in mind for one of your future goals, or you might want to simply use multisport training to get yourself into shape.

The goals of this plan include:
- Establish a fitness routine and stick with it
- Build swimming endurance to swim 1500 non-stop
- Lift weights to improve strength
- Build your longest run from 30 minutes to 60 minutes
- Build your longest ride from 45 minutes to 90 minutes

This program has the swimming details to help you build swimming endurance without a masters group and without having to dream up your own swimming sets. Swimming is blended into a running and cycling routine that can be accomplished indoors or outdoors.

Weekday running and cycling workouts are used as a warm-up for strength training to conserve on training time. Weekend running and cycling workouts build in length and intensity at just the right pace. Weekly training is manageable, ranging from three hours to six hours.

At the end of the training block, you can maintain your endurance by continuously repeating the last three to four weeks of the training plan, with the Strength Maintenance weight training routine substituted for all strength sessions. Longer weekend workouts can be repeated or you can get creative and design your own sessions.

Or…maybe you will look for a new set of goals at the end of 12 weeks?

This 12-week plan is perfect for the athlete with time restraints during the week. You are looking to prevent boredom, build some base fitness and increase your longest weekly workouts. You can have a triathlon in mind for one of your future goals, or you might want to simply use multisport training to get yourself into shape.

The goals of this plan include:
- Establish a fitness routine and stick with it
- Build swimming endurance to swim 1500 non-stop
- Lift weights to improve strength
- Build your longest run from 30 minutes to 1:30
- Build your longest ride from 45 minutes to 2:00 to 2:30

This program has the swimming details to help you build swimming endurance without a masters group and without having to dream up your own swimming sets. Swimming is blended into a running and cycling routine that can be accomplished indoors or outdoors.

Weekday running and cycling workouts are used as a warm-up for strength training to conserve on training time. Weekend running and cycling workouts build in length and intensity at just the right pace. Weekly training is manageable, ranging from about 3:45 to 8:20.

At the end of the training block, you can maintain your endurance by continuously repeating the last three to four weeks of the training plan, with the Strength Maintenance weight training routine substituted for all strength sessions. Longer weekend workouts can be repeated or you can get creative and design your own sessions.

Or…maybe you will look for a new set of goals at the end of 12 weeks?

This plan includes STRENGTH, FLEXIBILITY and BIKE TRANING!!!

It is geared towards Florida cyclists looking to build their on and off-bike fitness in what are traditionally known as the base and build phases of the season on 8-12 hours of rdiding/week. It takes you from the end of your competitive season, through a transition, base, build right to the beginning of your racing season. That will be a perfect time to transition to my race peak and taper program.

It also includes an on-bike fitness test to help you determine your training zones. This plan will help you maintain and build upon the fitness you came into the off-season with and get you ready to start racing strong again when next season starts. Also includes a BONUS maintenance phase to continue after the initial 12 weeks in the gym to maintain the gains made this off-season.

This plan is geared towards Florida cyclists looking to build their fitness in what are traditionally known as the base and build phases of the season on 8-12 hours of rdiding/week. It takes you from the end of your competitive season, through a transition, base, build right to the beginning of your racing season. That will be a perfect time to transition to my race peak and taper program. This is a bike plan only and does not include strength, flexibility and nutrition information. It does include a fitness test to help you determine your training zones. This plan will help you maintain and build upon the fitness you came into the off-season with and get you ready to start racing strong again when next season starts.

Correct imbalances, improve flexibility, muscular endurance, strength and power with this 3 month program. It will get you ready to race in 3 months and is perfect for the off-season. It comes with an additional 4 week maintenance phase to help you maintain the benefits you gain during the program and can be continued throughout your season. It has been designed specifically for cyclists and includes flexibility, core, stability, strength and power (plyometric) and maintenance exercises as photos, with training plans and workout cards. Designed to improve your cycling performance and prevent overuse injuries, this program will maximize the time you have available to spend in the gym and guarantees results. For all levels of cyclists, but primairly aimed at the serious enthusiast to competitive cyclist. For athletes with at least 1 year of weight training experience. All categories and disciplines.

This plan assumes you are coming off a tri sesaon with decent base fitness. You should be prepared to train for a half marathon and do strength workouts in a gym with an Olympic lifting setup 2x pe week. This plan is designed to keep training volume lower, intensity higher. You will improve your run, improve your strength, lose weight, and modestly work on cycling power as well.

Designed by coach Ben Greenfield, this 3 month off-season plan for cycling includes detailed daily workouts that show exactly how to let the body repair and recover from a cycling season, while preparing strength, balance, foundation and flexibility for the upcoming season. Training volume consists of 6-10 training hours per week, with a some cycling, and a strong emphasis on cross-training and resistance training. You should supplement this plan with Ben Greenfield's "REV Diet" at http://www.revdiet.com

Designed by coach Ben Greenfield, this 3 month off-season plan for a triathlon includes detailed daily workouts that show exactly how to let the body repair and recover from triathlon race season, while preparing strength, balance, foundation and flexibility for the upcoming season. Training volume consists of 6-10 training hours per week, with a limited amount of swimming, cycling and running, and an emphasis on cross-training and resistance training. You should supplement this plan with Ben Greenfield's "Healthy Triathlon Off-Season Seminar". In this 70 minute audio seminar from triathlete coach Ben Greenfield, you’ll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman. You can get the lecture at: http://tinyurl.com/364463k

This triathlon Off-Season program is used to build speed and power while maintaining your current fitness level.

We want you to be stronger than ever going in to your first Base Period.

This plan is for the age group triathlete that struggles with weight gain in the off-season. It's an 8 week plan that combines swim, bike, and run workouts with 2-3 short strength sessions each week that can be done AT HOME. The purpose of this plan is to maintain fitness, correst muscle imbalances, teach your body to exercise without nutrition, lose weight, and maintain a light schedule. The hours peak at 6:10.

This 12 week triathlon conditioning plan is developed for youth triathletes. This off season or preseason training plan is designed specifically for the youth triathlete who wants to improve their overall fitness during the off season. This plan is designed to improve your basic conditioning and agility prior to focusing on triathlon specific training. This is a detailed 12 week plan with flexibility built into it for athletes that are on swim teams, cross country teams or participating in any other sport during the triathlon off season. You should be able to train 5 days per week including your specific team workouts in order to start this plan. Athletes between the ages of 7-10 may do half of the duration prescribed in these workouts because the race distances for this particular age group are shorter. These workouts will follow a periodization approach to your training. At the end of this plan you will be in better physical condition to start your triathlon specific training for the upcoming season.

Basic qualifications:

In good health with no health problems, or cleared by a licensed physician

Able to swim 100 meters without stopping

Comfortable riding any type of bicycle 3 miles

Able to run 1 mile without stopping

Intermediate Off-Season, 11-15 hrs/week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts: Anytime
Length: 12 Weeks
Time: 146 hours

This plan is for the advanced triathlete who has been competing for a number of seasons. There are 3-5 workouts per week in each sport. There are 2 days of strength training and core work included as well. The maximum volume is around 15 hours and most weeks are around 12-14 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 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.

Intermediate Off-Season, 8-11 hrs/week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts: Anytime
Length: 12 Weeks
Time: 117 hours

This plan is for the intermediate triathlete who has completed one season of triathlon or has a previous sports background. There are 2-4 workouts per week in each sport. There are 2 days of strength training and core work included as well. The maximum volume is around 11.5 hours and most weeks are around 9-10.5 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. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. 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.

Beginner Off-Season, 5-8 hrs/week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts: Anytime
Length: 12 Weeks
Time: 90 hours

This plan is for the beginner who is just getting started with triathlon. There are 2-3 workouts per week in each sport. There are 2 days of strength training and core work included as well. The maximum volume is around 9 hours and most weeks are around 6.5-8 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 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.

This plan is intended to help you use P90X during the off-season to increase strength and flexibility and give you break from your triathlon or other endurance training without losing much of your endurance. It is imperative that you take an off-season and nearly impossible to maintain or improve all of your endurance fitness during that time. With this program, you will maintain as much of it as possible while also working on weaknesses to prepare you to come back even quicker in the new season.
There is one swim, one bike, and one run per week in addition to a modified P90X schedule. The swim/bike/run workouts are mostly placeholders with recommended durations for different levels of athletes. Use whatever workouts you want there but don't go crazy in the off-season. Just a little time with good form will get you what you need.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!

This plan is intended to help you use P90X2 during the off-season to increase strength and flexibility and give you break from your triathlon or other endurance training without losing much of your endurance. It is imperative that you take an off-season and nearly impossible to maintain or improve all of your endurance fitness during that time. With this program, you will maintain as much of it as possible while also working on weaknesses to prepare you to come back even quicker in the new season.
There is one swim, one bike, and one run per week in addition to a modified P90X2 schedule. The swim/bike/run workouts are mostly placeholders with recommended durations for different levels of athletes. Use whatever workouts you want there but don't go crazy in the off-season. Just a little time with good form will get you what you need.

NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!

Beginner Off-Season, 5-8 hrs/week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts: 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.

This plan provides a structured approach to off-season strength training. The plan also allows enough time in the primary sports to maintain the previous season's fitness. The times and distances in the plan equate to an intermediate to advanced level, but can be adjusted down for beginners. The strength workouts should remain relative to the individual regardless of ability.