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Mix1 Quote of the Month
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"There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful!" Mark Victor Hansen
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D3 SPONSORS
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Issue: # 111
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December 2011
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Greetings!
Happy Holidays to everyone and Happy New Year!
With the New Year fast approaching we wish you and yours a great start! My advice this time of the year?
1. Set objectives.
2. Set goals.
3. Have a plan.
4. Reach your goals!
Sounds easy right!? Research tells us that your chances of reaching your goals is more likely to happen if you write them down. Your chances increase even more if you post those goals where you can see them everyday.
Adding in a plan to reach those goals will increase your chances even more! Bottom line, set goals, have a plan, and get after it in 2012! Without a goal, AND a plan, you are like a rudderless ship. We all know how that works out.
Of course we'd like to help you reach your goals and to help you do that we've have joined forces with Max Muscle Nutrition of Boulder to offer up a custom quarterly training and nutrition plan. Read more below!
In this month's issue of "The Extra Mile" we cover "Power Basics", "Winterizing your Bike", and "Getting Back on Track". We hope you enjoy this month's edition and we look forward to helping you reach your goals in 2012!
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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D3 and Max Muscle combine to offer a Quarterly Training and Nutrition Plan |
D3 Multi Sport, Inc. and MaxMuscle, Inc. of Boulder, Colorado jointly announce a new offering to the multi-sport industry: 'D3 to the MAX'; a customized training and nutrition plan in one! Available on a quarterly basis, this new plan is unique in the triathlon market in that it incorporates all facets of an athlete's training and racing and their fueling into one comprehensive offering! Find out more |
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Getting Back on Track
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It happens to every athlete - middle-of-the-packers, back-of-the-packers, and even professionals - all go through phases in their athletic careers when they cannot get over the hump. That hump can be many different things - stuck at a certain pace, can't break a specific time goal, can't get motivated to get out there, etc. But we must remember how good it feels to be at or near the top of our game and how much of a positive impact that has on all phases of our lives. Even if we may not be capable of setting a new PR every time - and this may be to factors beyond our control such as age, injuries, etc. - training consistently will allow us to realize these positive effects throughout our lives. Read more
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Winterizing your Bike
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 Winter is coming so get out and ride! We are all very good at using the weather as an excuse not to ride, and who wants to ride the trainer all the time? However, if you want to improve and put some distance between you and your competitors you have to do more than they are and do it smarter than they are! The 'off-season' is the perfect time to gain the advantage! Read more...
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Power Training Basics
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Before we get into how to use a power meter, let's talk about how to establish a baseline Functional Threshold Power (FTP).
*Establishing an FTP:
According to the 'Racing and Training with Power' by Coggan and Allen, a 20 minute all out time trial would determine FTP. From the 20 minute test you multiply your FTP by 95%. For example, if you ride an all out 20 minute time trial and end up averaging 300 watts, taking 95% of that would give you an FTP of 285 watts. Personally, I think a 30 (THIRTY) minute time trial multiplied times 95% would give you a more accurate measure of FTP. . Read more
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D3 Athlete November Results
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Ironman Arizona
- Pat O'Connor
- Kathleen Kellams
- Thom Salo
- Sandra Lopez
- Nicki Leo
- George Penn
- Jade Engel
- Robert Morales
- Richard Peck
- Beth McGrory
Taiwan Half Ironman
NYC Marathon
Congratulations to everyone on a great season!
AG = Age Group
OA = Overall
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D3 SPONSOR OF THE MONTH:
Read more here about Max Muscle Boulder!
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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 and 2011 Collegiate National Championship along with individual National Champions as well.
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