Bridge: Winter Maintenance to Olympic, Int.-Adv.
12 weeks - $69.00
Total Miles: 1691
Total Hours: 95
Total Miles: 1691
Total Hours: 95
This program should be used in conjunction with the 12 Week Winter Maintenance program (7-11 or 11-15 hours) or it could be use for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon.
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 11 hours pretty consistently and some of the easier weeks are around 6 hours.
Requirements: You should be able to swim at least 1,000 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Welcome to D3 Training Plans!
Planned Time: 0:0
Welcome to the D3 Bridge Plan from Winter Maintenance to Olympic! Please look over the Triathlon 101 document that is attached on the first day of this program. If you have any questions at all please email me directly: mike@d3multisport.com
Workout #2
Trainer: High RPM Spin - 30 min
Planned Time: 0:30
WU: 10' - CD: 10' 10' at 105+ RPMS.
Planned Time: 0:0
Welcome to the D3 Bridge Plan from Winter Maintenance to Olympic! Please look over the Triathlon 101 document that is attached on the first day of this program. If you have any questions at all please email me directly: mike@d3multisport.com
Workout #2
Trainer: High RPM Spin - 30 min
Planned Time: 0:30
WU: 10' - CD: 10' 10' at 105+ RPMS.
Day #2
Long Continuous Swim - 3250
Planned Time: 0:0
WU: 200 swim, kick, pull MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free) CD: 400 ez pull
Workout #2
MS Weights from D3 website
Planned Time: 0:45
Sets 3-6 Reps 3-6+ Speed Slow-Mod Recovery 2-4 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Bent-arm pull down* - Squats (2 leg) - Leg Extension or Step Ups - Hamstring curl * - are the only exercises you do to Max, the rest are AA4
Planned Time: 0:0
WU: 200 swim, kick, pull MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free) CD: 400 ez pull
Workout #2
MS Weights from D3 website
Planned Time: 0:45
Sets 3-6 Reps 3-6+ Speed Slow-Mod Recovery 2-4 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Bent-arm pull down* - Squats (2 leg) - Leg Extension or Step Ups - Hamstring curl * - are the only exercises you do to Max, the rest are AA4
Day #3
Tempo--40-60'
Planned Time: 1:30
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Workout #2
Run Form - strides-skips
Planned Time: 0:40
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).
Planned Time: 1:30
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Workout #2
Run Form - strides-skips
Planned Time: 0:40
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).
Day #4
Endurance: Pacing - 65 min 3100 yd
Planned Time: 0:0
400 warm-up 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) :45 RI 2 * 50 back :30 RI - just to loosen 2 * 200 (first 100 long moderate, second attempt to even split) :20 RI 2 * 50 back :30 RI - just to loosen 4 * 100 :25 RI 150 loosen 6 * 125 pull :20 RI 8 * 25 ez/FAST :40 200 warm down
Workout #2
MS Weights from D3 website
Planned Time: 0:45
Sets 3-6 Reps 3-6+ Speed Slow-Mod Recovery 2-4 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Bent-arm pull down* - Squats (2 leg) - Leg Extension or Step Ups - Hamstring curl * - are the only exercises you do to Max, the rest are AA4
Planned Time: 0:0
400 warm-up 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) :45 RI 2 * 50 back :30 RI - just to loosen 2 * 200 (first 100 long moderate, second attempt to even split) :20 RI 2 * 50 back :30 RI - just to loosen 4 * 100 :25 RI 150 loosen 6 * 125 pull :20 RI 8 * 25 ez/FAST :40 200 warm down
Workout #2
MS Weights from D3 website
Planned Time: 0:45
Sets 3-6 Reps 3-6+ Speed Slow-Mod Recovery 2-4 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Bent-arm pull down* - Squats (2 leg) - Leg Extension or Step Ups - Hamstring curl * - are the only exercises you do to Max, the rest are AA4
Day #5
relax
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax