NEW! 140.6, Ironman, 20 weeks, Beginner by HR, RPE, and Power
20 weeks - $95.00
Total Miles: 370
Total Hours: 264
Total Miles: 370
Total Hours: 264
140.6 Ironman for Beginners
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 20 Weeks
Time: 263 hours
This program should be used by an athlete in their second year or triathlon or beyond. The program 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: 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. 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. By race day we will have you ready when you toe the line! 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. 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.
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 : Swim
1000 TT: Assess Fitness
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.
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.
Workout #2 : Custom
Custom
Planned Time: 0:00:00
Welcome to the D3 Ironman Plan by HR for Beginners! Please read through all the attached documents. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Planned Time: 0:00:00
Welcome to the D3 Ironman Plan by HR for Beginners! Please read through all the attached documents. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Workout #3 : Bike
Bike TT 30': Assess Fitness
Planned Time: 1:15:00
Power Testing Protocol: Long warm up of at least 20'. Then ride 5x1' at 100 rpms, with 1' recovery. Then you'll ride 5’ hard – 95- 100% effort. Then take an easy 10’ easy spinning before starting the test: Pick a route that you can ride for 30 minutes as hard as you can (Other options are 2x20’ with a 2’ recovery, or a 30' on an indoor bike trainer). If you ride outside, then a flat course or out-back course is best. When you are done ride easy for at least 10'. Record average power, speed & heart rate.
Planned Time: 1:15:00
Power Testing Protocol: Long warm up of at least 20'. Then ride 5x1' at 100 rpms, with 1' recovery. Then you'll ride 5’ hard – 95- 100% effort. Then take an easy 10’ easy spinning before starting the test: Pick a route that you can ride for 30 minutes as hard as you can (Other options are 2x20’ with a 2’ recovery, or a 30' on an indoor bike trainer). If you ride outside, then a flat course or out-back course is best. When you are done ride easy for at least 10'. Record average power, speed & heart rate.
Workout #4 : Swim
Form - 1600 yds
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.
Workout #5 : Run
Run 30' TT: 55 min
Planned Time: 0:55:00
After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.
Planned Time: 0:55:00
After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.
Workout #6 : Bike
Recovery
Planned Time: 1:00:00
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
Planned Time: 1:00:00
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
Workout #7 : Day Off
relax
Planned Time: 0:00:00
Relax
Planned Time: 0:00:00
Relax
Workout #8 : Bike
Easy
Planned Time: 2:00:00
Ride how you feel. If tired, ride in Zones 1-2 (RPE 5-6, 60-70IF) alone. If fresh, ride in all zones and may be a group ride. Be smart!
Planned Time: 2:00:00
Ride how you feel. If tired, ride in Zones 1-2 (RPE 5-6, 60-70IF) alone. If fresh, ride in all zones and may be a group ride. Be smart!
Workout #9 : Run
Easy
Planned Time: 0:45:00
Run 30-45' Zone 1 (RPE 5, E Pace)
Planned Time: 0:45:00
Run 30-45' Zone 1 (RPE 5, E Pace)