2012 Boulder Triathlon Series, 23 weeks, Off-Season to 70.3 Boulder (Int-Adv)
23 weeks - $180.00
Total Miles: 1872
Total Hours: 255
Total Miles: 1872
Total Hours: 255
20 Week Boulder Tri Series by HR/Power/RPE/Pace. This program starts on February 28th and takes you right up to Boulder 70.3 in August.
This plan is custom designed by Level 3 USAT Coach Mike Ricci. Mike has coached hundreds of athletes to their first triathlon, Half Ironman and Ironman finishes. This plan is designed for the time limited age group triathletes with demanding jobs and other important life commitments.
This program should be used for an athlete who has:
1. A very strong base of 4-6 months of consistent training
2. A strong swim or run background
3. Has trained for at least 10-12 hours per week
This program is an intermediate to advanced plan to train you for a Half Ironman by Heart Rate / RPE and or Power.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 13-15 hours pretty consistently and some of the easier weeks are around 10 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.
In addition to this plan you'll receive our Ironman 101 document as well as access to our training forum.
The basic premise of this program is to help improve your winter training program as you gradually prepare for the Boulder Tri Series: The Boulder Sprint, the Boulder Peak 5150 Triathlon, and the Boulder 70.3 Triathlon.
This plan is custom designed by Level 3 USAT Coach Mike Ricci. Mike has coached hundreds of athletes to their first triathlon, Half Ironman and Ironman finishes. This plan is designed for the time limited age group triathletes with demanding jobs and other important life commitments.
This program should be used for an athlete who has:
1. A very strong base of 4-6 months of consistent training
2. A strong swim or run background
3. Has trained for at least 10-12 hours per week
This program is an intermediate to advanced plan to train you for a Half Ironman by Heart Rate / RPE and or Power.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 13-15 hours pretty consistently and some of the easier weeks are around 10 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.
In addition to this plan you'll receive our Ironman 101 document as well as access to our training forum.
The basic premise of this program is to help improve your winter training program as you gradually prepare for the Boulder Tri Series: The Boulder Sprint, the Boulder Peak 5150 Triathlon, and the Boulder 70.3 Triathlon.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
New Weight Training Program
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Workout #2 : Swim
Endurance 2400 yd
Planned Time: 1:00:00
WU: 2 x (150 free, 50 back, 50 breast). MS: 2 x (200 at medium hard effort, 3 x 100 at slightly faster pace - 20" rest between each segment, 1' rest after each group). 12 x 50 - odd easy, even hard. CD: 300 mixed strokes.
Planned Time: 1:00:00
WU: 2 x (150 free, 50 back, 50 breast). MS: 2 x (200 at medium hard effort, 3 x 100 at slightly faster pace - 20" rest between each segment, 1' rest after each group). 12 x 50 - odd easy, even hard. CD: 300 mixed strokes.
Workout #3 : Run
LT 3x5'
Planned Time: 0:41:00
10' wu, 10' cd. 3x5' (RPE 8, T Pace, Zone 4) at LT w/3' recovery. Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:41:00
10' wu, 10' cd. 3x5' (RPE 8, T Pace, Zone 4) at LT w/3' recovery. Stretch when done and add in Core 1, 2 or 3.
Workout #4 : Run
Run Form - strides-skips
Planned Time: 0:40:00
Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1, RPE 4, E Pace).
Planned Time: 0:40:00
Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1, RPE 4, E Pace).
Workout #5 : Swim
rf11 - 12x50, 12 x 25. 1800 yds
Planned Time: 0:30:00
400 Warmup 12 * 50 on 1:30 ez/FAST 300 pull 12 * 25 1:00 200 loosen
Planned Time: 0:30:00
400 Warmup 12 * 50 on 1:30 ez/FAST 300 pull 12 * 25 1:00 200 loosen
Workout #6 : Strength
New Weight Training Program
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 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 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Workout #7 : Bike
CP30, speed
Planned Time: 1:15:00
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
Planned Time: 1:15:00
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
Workout #8 : Run
Run off BIKE
Planned Time: 0:20:00
Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2 (RPE 6, E Pace). Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:20:00
Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2 (RPE 6, E Pace). Stretch when done and add in Core 1, 2 or 3.
Workout #9 : Swim
Swim TT: Assess Fitness - 35 min 2000 yd
Planned Time: 0:40:00
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Planned Time: 0:40:00
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.