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Mix1 Athlete of the Month
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D3 caught up with Richard Peck, our featured athlete for January 2012. (You can't help but admire a guy who chose Escape from Alcatraz as his first triathlon!). Read more....
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D3 Quote of the Month
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"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."
-John Bingham
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D3 SPONSORS
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Issue: # 112
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January 2012
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Greetings!
I hope you are having a great start to the New Year and that you're on track with your goals and plans for the upcoming race season.
Last month we talked about setting objectives, goals and having a plan. Hopefully, you've written down those goals and they are clear and purposeful!
I read a great quote this past week about your swim workouts: "If you have to write down your swim workout and take it to the pool with you, it's too complicated". I really like that quote. With all of the other distractions and responsibilities in our lives, we do tend to make things a bit more complicated than they need to be. This month I challenge you to do simpler workouts and spend your energy on doing the little things like core, functional strength training and fine tuning your current nutrition plan. I'm of the opinion that keeping the workouts simple leaves me more time to do the 'little' things that add up to the 'big things' later in the season (i.e. set a PR, win your AG or maybe even a race).
This month we've got some great articles on winter training, including the "Art of Winter Training", "Power Meter Workouts", and "Winter Trainer Workouts". I hope you enjoy these articles and please email me with any questions.
Lastly, I've created some new training plans for the upcoming 70.3 races in California, New Orleans, TX and FL. If you'd like to preview and / or buy a program you can see them here: http://bit.ly/xiA2Cj
Have a great month!
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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Power 101: Key Workouts Using a Power Meter
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In creating a plan for the 2012 season, identifying your goal races is the first step. From there, you need to plan for proper base, build, taper and peak phases. Of these phases, the base and build are the most critical.
10 to 6 weeks out from your A priority race is a very crucial time in your training. It is the point where you start to transition from a base phase into a build phase. The base phase is spent getting in miles at a more aerobic effort and gaining endurance. In the build phase you introduce more time in the tempo and functional threshold zones. Being able to accurately monitor your time in these zones is crucial. That is where your power meter comes in to play. Read more...
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The Art of Winter Training
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With the changing weather, shorter days and holidays, training through the winter months is more art than science. Many athletes see the winter as a time to get ahead and start building a base for next season.
However, with the obstacle mentioned above, that can be very difficult, but it's not impossible. Here are some strategies you can use to avoid winter burn out and come into the spring feeling stronger than ever.. Read more
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Winter Trainer Workouts
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Athletes commonly ask me about how to make their time on the trainer more enjoyable. For most of us "type A" triathletes more effective equals more enjoyable, so here are some ways to hopefully do both.
First of all make sure that you have an INTENT for the workout (for example you may need an endurance training session, or a strength session) . Make sure you have a goal and then you can build a workout from there.
Endurance may seem like the easiest because, for the most part, that would just mean time in the saddle. Although that may be true, there are many ways that you can make your time ion the trainer more effective.
Here are a few sets that can be used in an endurance workout- as part of your warm up and cool down, or just to break up the session.
. . Read more
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D3 to the MAX!
New Quarterly Training and Nutrition Plan
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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 |
D3 SPONSOR OF THE MONTH:
Read more here about Honey Stinger!
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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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