NEW! 8 week, Olympic Distance, Int. to Advanced using Power, HR and RPE
8 weeks - $89.00
Total Hours: 53
Total Hours: 53
This program should be used by an athlete who is in their second year or beyond in triathlon. The athlete should be able to swim at least 1,500 yards, bike at least 60 minutes and be able to run for 60 minutes continuously.
The program 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 15 hours with most weeks in the 12-14 hour range.
The program 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 15 hours with most weeks in the 12-14 hour range.
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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 : Custom
Planned Time: 0:00:00
Welcome to the D3 Olympic Distance Int-Adv. Plan! Please look over the all the attached documents. If you look above you will see a paperclip icon (It's all the way to the right) - click on that and you'll see a few attachments. Please read them all. :-) If you have any questions at all please email me directly: mike@d3multisport.com
Workout #2 : Bike
Week 1: Cycling Drills
Planned Time: 0:30:00
WU: 10' - CD: 10' 10' at 105+ RPMS.
Planned Time: 0:30:00
WU: 10' - CD: 10' 10' at 105+ RPMS.
Workout #3 : 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 #4 : 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 #5 : 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 #6 : Run
Strides, Count Cadence
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 5, 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 5, E Pace).
Workout #7 : 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 #8 : Swim
400, 2x200, 4x100
Planned Time: 0:00:00
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
Planned Time: 0:00:00
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 #9 : Day Off
Planned Time: 0:00:00
Relax