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Quote of the Month
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"It is hard to fail, but it is worse never to have tried to succeed."
Theodore Roosevelt
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D3 SPONSORS
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Issue: # 108 |
September 2011 |
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Greetings!
As the summer winds down and the temps cool off, our focus turns to a few things: Getting the last bit of ourselves for our last few races and participating or watching Ironman Hawaii!
This month's issue of "The Extra Mile" covers 'The Kona Course Preview" as well as Coach Amy's "Use it or Lose it" article on getting faster. Lastly, Coach Mike explains the difference between 'rest' and 'detraining'. Good information to have as we head into the off season!
This month's edition of 'The Extra Mile' also celebrates our August Athlete of the Month, Rudy Kashar. Rudy is a PhD student at CU and recently won the USAT Age Group Nationals in Burlington. I hope you enjoy his story.
Just a quick reminder that our coaches are starting to fill their slots for 2012. Since we don't take on many athletes in order to provide quality service, it won't be long before the waiting lists start. Contact me today about your 2012 plan. Don't wait until it's too late!
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 Rudy!
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Congratulations to Rudy Kahsar for winning USAT Age Group Nationals in 1:52! Rudy is coached by Mike Ricci and Rudy is the first person to win both the Collegiate and Age Group National Championship. Congratulations Rudy! His splits on the day: 20:36 swim, 56:34 bike and 33:28 run for a total of 1:52:18. |
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When Rest becomes Detraining
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There have been a few studies done on detraining. How quickly you lose fitness depends on how fit you are, how long you have been training, and how long you stop.
From the D3 Mailbag:
I imagine it will be very different for different physiques, different metabolisms, and different people. But, is there a GENERAL formula that we could subscribe to? I ask because I travel frequently for work. While I always attempt to fit in workouts of one sort or another, it's not always possible. So, I try to plan my rest days and or easy weeks around this fact. But, I'd like to know where rest is no longer helpful, but actually becomes detrimental (i.e. detraining).
Read more here »
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"I Love Group Training With D3!"
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One on One Coaching, Training Plans: D3 Women's Team, Swim and Run Groups and more!
PS: Join us for Tuesday Night Runs in Boulder @6pm. All abilities welcome!
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USE IT or LOSE IT! - The Need for Speed!
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USE IT OR LOSE IT!
How many times have we heard those words,"use it or lose it," and really stopped to think what it means to us each time we move into a new age group? If many of you are like me you would love to be moving down in age groups, unfortunately it does not work that way. So, rather than fighting the idea why not take those words 'USE IT OR LOSE IT' more seriously and take a new approach to stepping into the next age group.
Read more here »
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D3 Athlete August Results
(Dave Story pictured with family after IMKY)
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Ironman Louisville:
Josh Otstot 12:12:41
Dave Story 11:54
Jeff Schroeder 10:48
Ironman Canada:
Owen Hammond - 6th AG - KONA BOUND!
Santa Barbara Tri:
Dylan Henderson - 1st Triathlon
Hong Kong Double Tri:
Sean Alexander
Boulder Irongirl:
Steph Murphy 3rd AG, 8th OA
Kathy Pegion: 1:33 - 8 minute PR!
Maryellen White
Jen Hurst
Charl Norloff
Outdoor Diva's:
Erica Inerfeld (PR on swim!)
Suz Christy Top 1/3 of AG
Jen Hurst 20 minute PR!
Wendy Sweet 5th AG
Lake Stevens HIM:
Eric Olson 5:42
Tri for the Cure:
Charl Norloff - PR from 2010
Rattlesnake OLY:
Kathy Pegion - 1st OLY!
Pigman HIM:
Steph Murphy - 9th AG
Rebecca Slatt - 14th AG
Mike Rogge - 6:42
USAT AG Nationals:
Victor Brown - 2:11
Ali Winslow - 2:33
Mike Ricci - 2:12
Rudy Kashar - 1st overall - National Champion
Laura Miyakawa - 2:41
Boulder 70.3:
Wendy Sweet, 6:21:58
Sally Dyer 5:59
Annette Mitchell
James BaLasalle
Andy Rusk - 5:21
Thom Ward - 5:07
Thom Falk 4:57
Stuart Vittese - 5:08
Will Thompson - 5:18
Jeff Schroeder - 4:52
Kathleen Kellams - 6:56
Ironkids Boulder:
MJ Dillard - 4th AG - competing at Nats in September
URBAN EPIC - BOSTON
1:17:24 Sarah Filion (3rd F40-44)
1:18:14 Andy Porter (6 min PR!!!)
NYC Executive Challenge:
Sasha underwood 5th in 2:49 29
CO Relay:
Sasha Underwood - ran 3 legs totaling 24 miles!
Sharon Sprint Triathlon:
Jason Gentili 1:25:18 4th AG
Westboro Sprint Triathlon:
Patty Murphy 1:22:00 F 30-34
Charlestown (SC) Sprint Series, Race #5.
Wade Davis, 2nd AG (by seconds!) and a huge PR!
Sarah Peltier, 2nd Overall (winner of series!)
Joe Hysong, Sylvania Oly, 2:41
Maureen Kennedy, Wawasee Sprint, 1st Masters, 2nd OA
Barb McEahern, Chicago Triathlon Triple Challenge, OA female winner. Congrats Barb!
Maureen Kennedy, Blueberry Stomp 15k, 1:21
Joe Hysong, Niles Tri Super Spring, 2nd AG, 8th OA, 41:39
Amy Kuitse, Niles Tri - Olympic, 1st AG, 14th OA
Blueberry Stomp 15k, 1st AG, 4th OAF
AG = Age Group
OA = Overall
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New Service Offered by D3!
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D3 Multisport is now offering Quarterly (12 week) Custom Plans for athletes with monthly feedback! Your coach will design a custom plan for you and each month you'll get feedback on your training log, your questions answered and lots of important tips! The cost is $225! Send us an email now if interested!
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Kona Course Preview
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Ironman Hawaii Course Preview:
If this is your first time racing Ironman Hawaii, it's likely you don't know what to expect. Yes, you may have watched every Ironman race on TV since 1978, but seeing it and experiencing it are completely different things. We hope the following advice will help shed some light on the race and have a great race in Kona.
Read more here »
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D3 SPONSOR OF THE MONTH!
Like D3 Multisport, use Training Peaks
for your Best Results!
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Train Like the Pros!
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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