Bridge: Winter Maintenance to Sprint, Int.-Adv.
12 weeks - $69.00
Total Hours: 86
Total Hours: 86
This program should be used in conjunction with the 12 Week Winter Maintenance program (4-7 hours or 7-11 hours) or it could be use for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon.
The schedule consists of 3 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 500 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
Custom
Planned Time: 0:0
Welcome to the D3 Winter Maintenance Bridge to Sprint Plan. This is an Int-Adv plan. 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: Efficiency - 45 min
Planned Time: 0:45
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”
Planned Time: 0:0
Welcome to the D3 Winter Maintenance Bridge to Sprint Plan. This is an Int-Adv plan. 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: Efficiency - 45 min
Planned Time: 0:45
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”
Day #2
Long Continuous Swim - 45'
Planned Time: 0:45
WU: 300 swim/100 drill for warm up – then MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 45-50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING. CD:
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: 0:45
WU: 300 swim/100 drill for warm up – then MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 45-50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING. CD:
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
Run Base: Endurance - min
Planned Time: 0:45
Run on a flat course or treadmill.Run 15' wu, 15' @ Zone 2, 15' cd.
Workout #2
Bike LT Test: Assess Fitness - 75 min
Planned Time: 1:30
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 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. Cool down for at least 30 minutes.
Planned Time: 0:45
Run on a flat course or treadmill.Run 15' wu, 15' @ Zone 2, 15' cd.
Workout #2
Bike LT Test: Assess Fitness - 75 min
Planned Time: 1:30
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 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. Cool down for at least 30 minutes.
Day #4
Endurance: Endurance - 50 min 2000 yd
Planned Time: 0:0
400 Warmup 300 on 1:30 rest 2 * 150 on :45 rest 4 * 75 on :30 rest 100 loosen (easy) 4*100 pull w/ paddles on :30 rest 200 warmdown
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 Warmup 300 on 1:30 rest 2 * 150 on :45 rest 4 * 75 on :30 rest 100 loosen (easy) 4*100 pull w/ paddles on :30 rest 200 warmdown
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