Category: Short-Course Racing
06/17/11
Boulder Sprint Triathlon - How to Race it 101
Racing the 5430 Sprint Triathlon
Nutrition
• Breakfast 3 hours prior to wave send off
• 1 gel prior to swim 15 minutes before
• 1 bottle on bike - w/at least 200 calories – take water at aid station as you need it
and 1 gel with 3 miles to go on bik… more »
Articles by Category
Miscellaneous
- Getting through a Plateau in Triathlon Training
- Triathlon Success: Three Ingredients Needed to Start a Fire: Oxygen, Heat and Fuel
- Re-Aligning: Body, Mind & Soul
- Triathlon and Golf: How Much They Have in Common
- The Benefits of Hiring a Triathlon Coach
- Triathlon Training: When Rest becomes Detraining
- Maximizing Triathlon Training Part I
- Maximizing your Triathlon Training - Part 2
- Keeping Triathlon Training Simple
- Do Great Athletes Make Great Coaches?
- The Triathlon Spouse Perspective
- Drafting and Cheating; Just Race Fair!
- New Hope for Athletes with Allergies
- Gretchen's Journey with Triathlon and an Eating Disorder
- Everything I Know about Triathlon, I learned in Kindergarten
- 3rd Annual D3 Multisport Conference big success
- Proper pacing for training and racing
- Triathlon is not just about Racing
- Recovery
- Challenges and Choices
- D3 Coaches Get Results!
- The Art of Winter Training - Coach A.J.
- Fort Morgan Half Marathon 2002
- Anemia and the distance athlete.
- Winning Parents – Who is - Who isn’t - and Why
- Everything I Know about Triathlon, I learned in Kindergarten
Heart Rate Training
- The Ideal Heart Rate for Ironman Triathlon Racing
- The Trouble with Relying on Heart Rate Monitors
- 220-Age Misconceptions and Determining your Lactate Threshold
- After Base Training in Triathlon, What Do I Do?
- Racing During Triathlon Base Training
- The Myth of LSD
- Bike and Run Pacing for Triathletes
- The Heart of the Matter, Part II
- Being in the Zone
- How Important is Base Training in Triathlon?
- "SIMPLY" Training Zones for the Beginner Triathlete
- Heart Rate Formulas for Triathletes
- What Does Periodization Mean and How Does It Work in Triathlon Training?
- Defining Triathlon Training Zones and Paces
- Calculating Heart Rate Zones - Excel tool
- Close Encounters – My Experience with Supraventricular AV re-entry Tachycardia
- Zone 1 and Zone 2 Training, Explained
Season Planning
- Turning Triathlon Off Season into Triathlon On Season
- D3 Pro Tips: Five Tips for Getting the Most out of your Triahlon Training Time
- The Value of a Triathlon Coach
- 5 Tips for Resuming Triathlon Training after the Holidays
- Creating Baseline Tests for the Triathlon Season
- Triathlon Interview with Scott Molina: Being 'Process' Focused vs. 'Results' Focused?
- Planning a Week of Triathlon Training
- Sport Rotation in Triathlon - Getting through a plateau
- Triathlon Training Sport Rotation - Breaking the 10% Rule
- Triathlon Training in the Off-Season
- Training Plan Details and Plan Descriptions
- More Than Numbers
- Using The Off-Season To Improve
- Triathlon Training to get Faster in the Off-Season
- Season Goal's: Why?
- The Seven Steps to Getting Faster!
- Winterize your training
- Alternate Workouts for Winter
- Alternate Workouts for Winter
- Get Back on Track By Coach Mark Sunderland
- Perfect Practice: Train to Race
- Taking a break
- Off Season Training
- Creating Baseline Tests for the Triathlon Season
- Training for Endurance Events as a Seasoned Athlete
- Setting Goals for Next Season
Race Day
- Tapering for Triathlon
- Racing a Triathlon in the Heat
- Triathlon Transitions 101
- How to Change a Tire
- Triathlon Race Day Preparation Warm Up
- Ironman Triathlon Nutrition Tips
- Triathlon Race Week Tips
- Perfect Practice: Train to Race!
- The Many Moods of IM
- What is a “GOOD” Transition??
- Learning from the pros
- Managing Limiters – Preparing to race in the Kona heat
- BEING RACE READY
- Boulder Sprint Triathlon - How to Race it 101
Short-Course Racing
Nutrition
- Optimal Sports Nutrition for Endurance Athletes
- Meal Timing, Composition, and Amount
- High Octane Pancakes
- The MAYO Diet
- The Glycemic Index in Sport
- What About Food?
- My Nutritional Journey - Part II
- My Nutritional Journey - Part I
- Changing your Food Choices
- Sweat loss rate test
- A Recipe for the World's Most Complicated Oatmeal
- Gluten-Free for The Rest of Us
- D3 partners with former Gatorade Sports Science Associate Scientist Nick Suffredin
- My nutritional journey
- Dangers of taking too much protein and how much is appropriate?
- Supplements and Endurance Sports – Part I
- Protein and the Endurance Athlete
Race Course Descriptions
Weight Training and Core Strength
- Save your Knees!
- Will weak feet cause your defeat?
- D3 Multisport: Core Strength Program, Part I
- D3 Multisport: Core Strength Program, Part II
- D3 Multisport: Core Strength Program, Part III
- D3 Multisport: Core Strength Program, Part IV
- D3 Multisport: Core Strength Program, Part V
- D3 Multisport: Core Strength Program, Part VI
- D3 Multisport: Plyometrics Program
- The Small Things Make a Difference in your Training
- The Winter Program - Beginner
- Weight Training Adaptation Phase
- OVERCOMING INJURY. The Greatest Issue Endurance Athletes Can Face.
Swimming
Cycling
- Common Wrist and Hand Pathologies in Cycling
- D3 Pro Tips: Avoiding Long Rides on the Trainer
- Bike Workouts to help you Transition from the Base to Build Period
- Winterizing your Bike
- Pedaling Efficiency: Vectors and Motion
- Women's Riding 101
- Skills for Efficient Cycling Performance
- Training Your Bike Cadence in the Off-Season
- Speak the Language of Bike Mechanics
- USAT Rules Summary
- Cycling Pace Chart
- Buying a New Mountain Bike?
- Train for half Ironman on Tri or Road Bike?
- Cycling... It Doesn't Have To Be a Pain In The Neck (and Shoulders and Arms) - Ron Fritzek, D.C.
- Mountain bike buying tips
- Five tips to improve your bike time.
- Key Workouts for Excelling on the Bike at Xterra
- The Bicycle Transmission and the Compact Crankset
- Time for your Spring Bike Tune-Up! But What does your Bike really need?
Running
- Get Rolling with the Run
- Boosting Fitness for that late Season Running Race
- Speedwork in Disquise
- The Marathon Alternative
- Improving Run Cadence - Strides and Plyometrics
- Aqua Jogging for Triathletes
- Improving Run Cadence for Triathletes
- Seven Steps to a Successful Marathon
- KB Goes for Big Air at Pikes Peak
- Iron Chef on Track
- Running Fast: A Case Study
- Run Pace Chart
- You cannot fake a Marathon
- Predicting your marathon time
- Is Running in the Cold Bad for Your Lungs?
- Running Through an Injury
Mental Training
- Sugar and Spice, Can They Race Nice?
- Post Ironman Blues: Fact or Fiction?
- Competing with Heart , Racing with Gratitude
- Going Mental
- Run Ahead
- Mental Toughness Skills in Triathlon: How to get them and when to use them
- Triathlon Roles, Goals, and Plans
- Takers, Givers, and Inner Peace
- Something to think about...
- A Real One
- Supercharge Your Goals
Born to Suffer
Power Training
- Case Study: Using a Power Meter in Ironman Racing and Training
- Power 101: Key Workouts: Using a Power Meter in your training
- Power Training Basics and Terminology
- Racing Ironman with a Power Meter
- Calculated Performance: Using Quantitative Models to Optimize Your Training
- Supplementary information to: Calculated Performance: Using Quantitative Models to Optimize Your Training
D3 in the Press
Focus on Women
Race Reports
- Kona 2008 - Lentine Z.
- Ironman Arizona 2008 - Mike R.
- Lentine Z. Kona 2008
- 2005 Ironman Hawaii race report- AJ Johnson
- 2006 Ironman Arizona race report- AJ Johnson
- Kansas 70.3 Race Report 2009
- High Cliff Half Ironman 2009 - Larry Shultz
- Boulder Peak Triathlon Race Report 2009
- Ironman Lake Placid Race Report 2009 Kevin Long
- Ironman Louisvile Race Report 2009 - Sarah Petre-Mears
- Great Floridian 2009; Mike Ricci's Race Report
- Bud LaCombe IMFL Race Report
- Ironman Cozumel 2009, Jay Lochhead
- Boulder Peak Triathlon Race Report 1999
- Ironman Florida 1999
- Last Train to Boston Marathon 2001
- Ironman Cozumel 2009, Sally Dyer
- Why not a 5k?
- D3 Weekend Results 11/13/10
- Racing Ironman St. George
- Boulder Sunrise Triathlon June 2011
- Loveland Lake 2 Lake Race Report 2011
Coach Mike
- Ironman California 2001
- Moab Half Marathon 2002
- The 106th Boston Marathon 2002
- Half Ironman CA 2002
- Ironman Canada 2002
- San Diego Half Marathon 2002
- Lincoln Marathon 2003: Tumbleweeds, Thunderstorms, and Tornadoes
- USAT Nationals 2003
- 2004 CATS Half Ironman
- Great Floridian Half Iron Triathlon 2004
- Ironman New Zealand 2005
- Ironman Lake Placid 2005; Mike Ricci's Race Report
- Buffalo Spring Half Ironman 2006; Mike Ricci's Race Report
- Soma Half Ironman 2006; Mike Ricci's Race Report
- Ironman Arizona 2008; Mike Ricci's Race Report
- Ironman Arizona 2007; Mike Ricci's Race Report
- 5430 Long Course Triathlon 2007; Mike Ricci's Race Report
- Great Floridian 2000; Mike Ricci's Race Report
- Xterra Keystone 2000; Mike Ricci's Race Report
- The Training Matrix
Injury
Testimonials
- Ironman Wisconsin 2008, Larry Schultz' Story
- Simply Stu & Ironman Wisconsin
- D3 Testionials: Brett Blanker & Tracy Korn
- D3 Testimonials: Barry Siff & Martina Young
- D3 Testionials: Chris Sweet & Michelle Brost
- Ironman Canada Testimonial for D3 Custom Training Plans
- Testimonial for Curt Chesney
- Testimonial for Amy Kuitse
- Testimonial for Mike Ricci - Sally Dyer
- D3 Multisport Training Plan Testimonial
- Testimonial for Mike Ricci - Jay Lochhead
Triathlon Training
AthleteTools & Charts
- Athlete of the Month - Rudy Kashar
- A different way to prepare for intensity in racing...
- Tips for Using your 110% Play Harder Gear!
- Integrating Bike-Run Bricks When Moving up in Distance
- Use it or Lose it!
- IMWI Race Report 2011: Joe Vrablik
- D3 Multisport Launches New Remote Coaching Option!
- Becoming a Runner!
- D3 Athlete of the Month November 2011
- Winter Trainer Workouts
- The Art of Winter Training
- D3 Athlete of the Month Jan. 2012 - Richard Peck
D3 Athlete Interviews
- D3 Athlete of the month: Donna Hickey, February 2009
- Meet Jon Haukaas, D3 Athlete of the Month for July 2009
- D3 Athlete of the Month Matt Given qualifies for IM Kona; July 2008.
- D3's Athletes of the Month for September 2008 , Pat and Monica O'Connor
- Meet the D3 Athlete of the Month for August 2008, Julia Purrington
- D3 October 2008 Athlete of the Month Bob Seemuth
- D3 November 2008 Athlete of the Month Joe Vrablik
- D3 Athlete of the Month Beth Noble, April 2009
- D3 June 2009 Athlete of the Month, Sasha Underwood
- D3 August 2009 Athlete of the Month Beth McGrory
- D3 September 2009 Athlete of the Month Kirk MacDonald
- D3 Athlete of the Month Steve Bratton, September 2009
- D3 November 2009 Athlete of the Month Sarah Petre-Mears
- D3 Athlete of the Month Jay Lochhead, December 2009
- D3 Athlete of the Month, Ketill Helgason
- February 2010 Athlete of the Month Tracy Macintire
- D3 Athlete of the Month, Yaicha Schuneman
- C.U. Tri Team Member Adam Coy
- D3 Athlete of the Month, Steve Bouey
- D3 Athlete of the Month Todd Hothman
- D3 Athlete of the Month, Liz Larson
- D3 Athlete of the Month: John Eliot
- D3 Athlete of the Month: Curt Chesney
- D3 Athlete of the Month: Kristen Klein
- Athlete of the Month: Sandra Lopez
- Athlete of the Month: Debbie Ragals
- Athlete of the Month: Debbie Ragals
- Athlete of the Month - Dan Bradfield
- Athlete of the Month - Maureen Kennedy
- Athlete of the Month - Marc Arseneau
Events and Announcements
Mike's Blog
Race Results
- D3 Weekend Results 8/8/10
- D3 Weekend Results 8/1/10
- Weekend Results 7/24/2010
- Weekend Results 7/17/2010
- D3 Weekend Results 8/21/10
- D3 Weekend Results 8/28/10
- D3 Weekend Results 8/15/10
- D3 Weekend Results 9/26/10
- D3 Weekend Results 9/12/10
- D3 Weekend Results 9/19/10
- D3 Results 10/3/10 and an announcement
- D3 Results 10/10/10
- D3 Results 10/17/10
- D3 Results 10/23/10
- D3 Results 10/30/10
- D3 Results 11/6/10