Craig Wilson Header Aug 2011

Inside this edition of the Extra Mile
Mix1 Athlete of the Month
D3 Quote of the Month
Swim Workouts to Spice Up Your Winter Training
=mx+b:Prepare Now for Open Water Success
Planning a Week of Triathlon Training
D3 Joins Forces with Max Muscle Nutrition!
D3 Sponsor of the Month
D3 Services

Mix1 Athlete of the Month

Tea with son Justin
You won't want to miss reading about Tea Chand -  our athlete of the month for February! 
Truly an inspiration on so many levels!
 Read more....

D3 Quote of the Month

""In most sports they have a physical effect on your performance, in swimming only psychological. If you worry about what your rival is doing, you take your mind off what you are doing and so fail to concentrate on your performance."
Bachrach,  

great Chicago coach of the 20's 


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Issue: # 113

February 2012 

Greetings!

 

 Yes it's cold out, and likely snowy, depending on where you live. However, spring is just around the corner and early season triathlons will be here before you know it!  Fortunately there's still plenty of time to work on your swim technique and this is the ideal time to kick it into gear!

 

This month's newsletter is packed full of useful info to get the most out of your time at the pool!  Just like your other workouts, it's important to know what you'll be doing before you hit the pool deck!  (Otherwise  it can just end up being time spent in the water! ).  To help you with that, I've written a few swim workouts ranging from 1900 - 2900 yards.  Each one incorporates those all important drill sets that are necessary to get from "just get me through the swim leg" to being ready to rock a swim PR this season! 

 

On the subject of the swim leg, be sure to check out the article by Coach Dave on integrating open water skills into your off-season pool swims.  Follow his advice now and you'll have an advantage into T1 this summer!

 

As far as your other workouts, it's critical to get on some kind of schedule!  Too many athletes go overboard on the volume and intensity year round and end up tired and worn out just as racing season arrives.  Consistency over time is the key training component right now - to keep your aerobic base and fitness level growing without suffering burnout. For pointers, read the article on "Planning a Week of Triathlon Training".  As always, if you'd like more information or input from a coach, we're here to help!

 

Have a great month! 

 

If you have a question about training, please feel free to send us an email at [email protected] 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
  

Swim Workouts to Spice up your Winter Training  

I'm often asked how to work technique work into a swim workout or swim plan and in my opinion swim technique drills should be done each and every time you get in the water. Even something as simple as using a few drills in your warm up will help promote a better stroke. 

 

The general thinking is that triathletes who want to improve their technique should use the fall and winter to improve technique. In reality, swim drills should be done year round. Below, I have listed some of my favorite swim drill workouts:. Read more 

 

 =mx + b: Prepare Now for Open Water Success  

D3 Swim Elks 

Here's an opportunity to use the math you learned in high school. The shortest distance between two points is a straight line. What does this have to do with triathlon? A lot, especially during the swim leg.

 

Most of us log countless pool laps during the winter months focusing on technique or volume or intensity (or some combination). It's pretty easy to swim in a straight line in the pool. Follow the black line beneath the smooth, crystal clear water to the "T", then turn around and repeat. Unfortunately, this doesn't prepare us for navigating the more complex open water environment.  Read more...

 

Planning a Week of  Triathlon Training

For most of us, winter is a time to start getting back into shape and for revving up our fitness, in preparation for the season ahead. Yet it's very early in the training cycle and we are months away from our biggest race. 


Many athletes plan a schedule for this time of year that is too intense with too much volume. Instead of getting fit, they end up with inconsistent weeks and missed workouts. What they should be doing is trying to maintain consistent week after week of training.  

 

Let's look at a typical week of an age group athlete:  ... Read more 

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 
ReTul

D3 SPONSOR OF THE MONTH:

 

 

Read more here about Retul!

 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.

 

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.