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"Little minds are tamed and subdued by misfortunes; but great minds rise above them."
Washington Irving
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Greetings!
We are in mid-summer form here at D3 with lots of athletes racing and getting ready for their A races of the season.
This month's issue of "The Extra Mile" covers 'Integrating Bricks into your Training', add in 'Key Bike Workouts for Xterra Racing' and "Overcoming Injury'. There is a little bit of something for everyone this month!
This month's edition of 'The Extra Mile' also celebrates our July Athlete of the Month, Marc Arseneau. Marc is from Canada and just completed his first ironman, Lake Placid, in under 12 hours. His interview is inspirational and we hope you take the time to read it.
In addition to Marc's outstanding performance, we have to give a shout out to long time D3 Athlete, Lentine Zahler - she rocked Vineman Full and came close to breaking 10:30 on the day! Please read more below on Lentine!
As always, if you have a question about training, please feel free to send us an email at mike@d3multisport.com and if you are about to purchase a training plan for an upcoming race, please check out our selection of race plans - they are effective and efficient!
Read through the newsletter to learn more, get some great tips and get inspired! Train Happy,
Coach Mike
USAT Level 3 Elite Coach
University of CO, Head Coach |
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Congratulations Lentine! | |
Congratulations to Lentine Zahler for winning VIneman Full in 10:30:46! Lentine is coached by Ivy Koger and the two of them put together a great plan for training and race day! Congrats to you both! Lentine's Splits:
Swim: 1:02:41 T1: 3:58 Bike: 5:30:58 T2: 4:05 Run: 3:49 Total: 10;30:46
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D3 Athlete July Results |
Boulder Peak Triathlon
Wendy Sweet
Sally Dyer
Corey Hazekamp
Rhianna Taylor
Rudy Kahsar
Stuart Vittisse
Blake Caldwell
Wynne Adams
Taylor Sims
Stephanie Cosca
Mike Conroy
Annette Mitchell
Thom Falk
Thom Ward
Steph Murphy
Pat O'Connor
Jason Hirshberg
Karl Wolf
Jennah Jones
Dave Sheanin
Will Thompson
Thom Falk
Rev3 Portland HIM
Owen Hammond, 2nd Amateur, 10th overall.
Racine 70.3
Joe Hysong (1st HIM!)
Valpo Sprint
Maureen Kennedy - 2nd AG, 8th OA
Ironman Lake Placid
Marc Arseneau - 11:48
Richard Peck - 13:22 (35 minute PR!)
Muscleman 70.3
Christine Oh - 5:58
Rhode Island 70.3
Nancy Mallon, 7:09. 3rd AG
Dan Finnin 4:43
Assault on Cherokee
Corey Hazekamp - 1st OA
Cesar Creek Tri Series Sprint
Josh Otstot - 6th OA (pictured above)
MASSACHUSETTS STATE OLY TRIATHLON
Ali Winslow - 3rd AG
Jason Gentili - 10AG
Victor Brown III - 2ng AG
Bret Fortenberry - 19th AG
Laura Miyakawa - 2nd AG
Lauren Walker - 3rd AG
Jeff Tassi - 28th AG
Big Sky Duathlon
Mark Dillard 1:09:30. 1st AG 13 o/a
INAUGURAL MARSH MAN TRIATHLON
1:08:09 Andy Porter (7 min PR!!!)
1:29:12 Jen Stone (10 min PR!!!)
Charleston Sprint Tri Series #2
Wade Davis 1:09:57, 6th AG
My Way or the Tri Way
Mark Dillard - 5th overall, 1st in AG
Dragon Boat Race
Sasha Underwood - 1st Corporate Division
Muncie 70.3
Michele Zellmer, 6:46:54
Beth Wroblewski, 6:05:32
Diana Vogeler, 5:45:32
Brad Serf, 5:23:18
Josh Otstot, 5:20 (pictured above)
Amy Kuitse, 4:56, 2nd AG
big Congrats to Michele, Beth and Diana in completing their first HIM!
Wellfleet July 3rd 5 Mile Road Race
Ali Winslow, 37:55
Summer Steamer at Casey's
Stef Howlett 48:59
Vermont Mad Half Marathon
Jesse Wendell 2:07:00
AG = Age Group
OA = Overall
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Key Workouts for Xterra Athletes |
If you've done an Xterra, you understand as well as all of us that there is just something different about how much the bike portion takes out of you. (If you haven't done an Xterra, sign up for one. I promise you'll love it.) Running off the bike is hard enough in any case, but running off the mountain bike in an Xterra is another monster altogether. Throw in the fact that you are running on dirt and usually uphill right off the bat (seriously, race directors, why is the first mile ALWAYS uphill?), and there you have the formula for one of those painful experiences that you can't wait to do again.
Read more here » |
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Overcoming Injury |
A few years ago, I attended a conference for strength and conditioning specialist coaches and trainers. The keynote speaker, a nationally recognized physical therapist, coach and business owner spoke about "training the endurance athlete." What was really interesting, is that this particular coach was never an endurance athlete, much less a triathlete, most likely he had never run over a mile at one time in his life. However, he understood the demands of our sport, much like any other sport and most importantly, he was able to speak with clarity about endurance training..
Read more here » |
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Integrating Bricks into your Training |
 Strategies for getting used to running off the bike when starting triathlon or taking on a new distance.
The old saying that practice makes perfect is bit overstated, when in reality, the quote should be "Perfect practice makes perfect". Preparation is the key to racing your best in triathlon and nowhere is more important than when you move up in distance or even doing your first triathlon.
Read more here » |
Tips for Using your 110% Play Harder Recovery Gear |
 Q : I just purchased the 100% Play Harder compression tights - what's the best way to use them?
1. Travel in them - Nobody likes elephant legs after a flight or a long car ride post race. Wear the gear on the ride to increase circulation and decrease swelling. Your legs will feel fresher when you arrive.
2. Move around during icing - walking around a bit instead of spending the afternoon on the couch will help enhance circulation and flush toxins out of your system, minimizing soreness. Your body will thank you tomorrow!
3. Use the pockets for storage while running - In addition to holding ice, the pockets on the shorts and knickers are great for carrying keys, cell phones, gels or even an iPod.
We would like to extend to our D3 Family a 10% discount - just use this code at 110playharder.com for the purchase of any product: AMDMRC
Read more here » |
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D3 Multisport, Inc. Mission Statement
D3 Multisport, Inc. provides multisport athletes and runners with a coaching service that is affordable, knowledgeable, and driven by the highest standards of customer service. D3 Multisport strives to be the leader in the multisport coaching field providing customized training programs to athletes of all abilities. The D3 Multisport mission is to enhance the lives of our clients by improving their health, athletic performance, and overall lifestyle.
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Mike Ricci is a Level III USA Triathlon Certified Coach and has been coaching endurance athletes since 1989. Mike founded D3 in 2000, and has slowly added top-notch, USAT certified coaches each year to handle the demand for high quality triathlon coaching. In the past four years, D3 Coaches have coached hundreds of athletes to their first triathlon and hundreds more to become Ironman Finishers. D3 was awarded the job of writing the training programs for the USA World Championship Teams for seven consecutive years. Mike has also coached the University of CO Triathlon Team to the 2010-2011 Collegiate National Championship.
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