Getting Started

I like to work with an athlete for a year, a season or a goal race. That way it gives me a better understanding of what the athlete's overall goal is. From here, I can break down the season into segments and then re-adjust the program as the athlete makes progress toward his/her goal.

My work with an athlete begins when I receive the Sign Up form in my in box. I carefully look over all the information the athlete has sent me and then I devise a program. I take into account how many hours a person works, what their family commitments are, how long they have been training, previous injuries, race goals, and many others.

The next step is to evaluate the athlete's current fitness level. There are a variety of ways of doing this but the one I like to use most often is by using a RPE (Rate of Perceived Exertion) scale. This is a simple scale from 1-10 (10 being the hardest) that tells me how hard the athlete is working during the scheduled workouts. It usually takes a few weeks to determine the correct heart rate training zones for athletes, so this takes a time commitment from the coach and the athlete. We will determine RPE and heart training zones for cycling and running as well swim pacing times.

Once I have the athlete's baseline fitness determined, we work together through the different training cycles to help the athlete reach his/her goals. I use the 'Periodization' method to develop my athlete's programs. This is not written in stone as there are situations that arise and things change. I am pretty flexible on re-adjusting the schedule to fit around the athlete's life.

Once we get into a good rhythm of training we will consistently test and re-evaluate the program.

Coaching Philosophy

When I first started racing I applied the theory that endurance training is a very basic three step process; build aerobic base, incorporate strength training, and add some speed before the peak race. To this day I still use that as the basis for all my coaching. The coaches I have learned the most from are:

Rick Niles, author of Time-Saving Training for Multisport Athletes
Ray Browning and Rob Sleamaker, authors of, SERIOUS Training for Endurance Athletes
Joe Friel, author of The Triathletes Training Bible and the series of Training Bible books.

I have been coaching since 1989 and over the years I have continued to expand my knowledge and apply it to the people I coach. I have learned one significant fact during this time; I havent learned everything. The sport of triathlon is so young that new concepts are continually being tested. I have always kept on open mind and the understanding that what works for one person, does not necessarily work for another. That is where the customization comes in with D3 Multisport.

Here is a short version of how I set up an athletes program:

Aerobic Base - In order to become faster and stronger as an endurance athlete the first step is creating a sufficient aerobic base. Before my athletes ever start high intensity training I am certain that their aerobic fitness level can handle the greater demands on their systems. This can last from twelve to twenty four weeks.
Strength Phase - The athlete then moves into the strength phase which involves increased strength demands on the athlete. This may include hill training and moving to heavier weights for the weight training phase of the program. This is also the period where sustained workouts would be added, which would have the athlete training at closer to a race pace type effort for a pre-determined amount of time.
Speed Phase - The third phase of my philosophy involves bringing the Aerobic Base, Strength, and finally Speed all together. Speed is done at the very end to get the athlete to their peak.

*Within each phase there is a complex, but easy to follow program which involves periodization and different components of the athlete's program. In general, the athlete can expect greater demands being put on them from week to week and month to month. The athlete will be involved in aerobic conditioning, strength training, speed intervals, cruise intervals, and tempo workouts along with many other various types of workouts.

Testing - When measuring improvements on an athlete, I have an athlete perform a sustained effort every few weeks (anywhere from 4 – 6 weeks) to determine if the workouts have been benefiting the athlete. This may be a 5k run, a 10 mile time trial on the bike, or a 500 yard swim. These tests become important in measuring what works for individual athletes and more importantly, what doesnt. I keep all athlete data logged so it can be used for future reference.

Strengths/Weaknesses - Once we determine what an athletes specific strength or weakness is, (i.e. climbing hills, low endurance at the end of the run, swim power etc) we can start to get into specific workouts that will enable that athlete to turn those weaknesses into strengths.

Mental Preparation - For todays athletes, the challenge lies within the mental aspect of training. Generally speaking, athletes can do the physical training; its the ones who are mentally tough that separate themselves from the rest. My career in the Marine Corps taught me about adversity and giving that last bit of effort that gets you to where you want to be. I think this is where I benefit my athletes the most. I work hard at getting them prepared not only physically but mentally as well.

I work with each athlete personally and my goal is your goal. If you want to race faster then the last time, well work toward that. If you want to step up in race distance, we can work toward that too. I like to see people improve and reach whatever goal they set for themselves. Please feel free to email me at Mike@D3multisport.com anytime. I look forward to hearing from you. In the meantime, train safely, and train smartly.

Personal Biography

Beginnings:
Baseball, football in high school. In 1989, was a walk-on in College Track and Cross-Country (Division II School)
First Triathlon:
Barrington Triathlon - 1st race in 1988, finished 175th. . Did this every year until 1995, finishing as high as 3rd
Ironmans:
7 – Best finish was 2001 Ironman CA - 10:30
Half-Ironmans:
10 – Best finish was 4:35 at Fort Morgan in 2002
Marathons: 7
Best finish was 2:59 at the Last Train to Boston in 2001

Equipment
Wetsuit: Xterra
Bike: Dean - www.deanbikes.com
Bike Wheels: Hed 3
Shoes: Saucony

Favorites
Favorite Food: Steak, mashed potatoes, and vegetables
Favorite ice cream: Ben & Jerry's NY Super Fudge Chunk
Favorite sports to watch: Baseball and Hockey
Favorite TV show: King of Queens, Raymond, ESPN, ALIAS
Favorite Race: Barrington Triathlon - 1st race in '88. After that it's the Glenwood Springs
Favorite Non-Pro Triathlete: Anyone whos out there putting in the time.
Favorite Male Pro Triathlete: Dave Scott - When I was 13, I read about Dave in 'Triathlon Today'. That's when I decided to be a Triathlete. Reading that magazine was one of THE most defining moments in my life.
Favorite Female Pro Triathlete: Karen Smyers. She is a hard working New England girl who knows how to enjoy what she does. Getting hit by a truck, cancer, childbirth; nothing slows this woman down. She is inspiration to all of us!
Favorite Workouts: Swimming: Fast sets of 100s. Biking: Climbing to Ward, CO (elevation 9,800 feet) and then riding Peak-to-Peak highway to Estes Park. Another great ride is riding up The Big Thompson River. Its just awesome riding anywhere in CO. Running: Anything on the track that involves going fast, especially 200s - 800s.
Favorite Triathlon Moment: During the 1994 NBC IM Hawaii telecast when a 40 yr old Dave Scott took the lead on the bike and Mark Allen, who was doing commentary, said, "Dave Scott is back at the front just like he never left".
Favorite Car: 1968 Ford Mustang Convertible

Personal
Birthdate: April 1968
Wife: Melanie
Education: BS Bryant College, Smithfield, RI
MBA Regis University, Denver, CO
Military: Served in the United States Marine Corps from 1987-1993.
Veteran of Operation Desert Storm/Desert Shield, 1990-1991, Saudi Arabia.
Received Honorable Discharge in 1994

Mike's Training Log

Mike's Race Reports

Coaching Resume

Mike Ricci is a Level III USA Triathlon Certified Coach and has been coaching endurance athletes since 1989. Mike has coached multi-sport athletes, swimmers, and runners of all abilities from all over the world.

Mike is the Head Coach for Team D3 Multisport and has been the Track coach for the Boulder Triathlon Club since its inception. In the past four years, Mike has coached hundreds of athletes to their first triathlon and many more (over 60) who have earned the right to call themselves an IRONMAN.

2009

Awarded the job of writing the training programs for the USA World Championship Teams for the seventh year in a row.
Published in "Triathlete Magazine in January, 2009

2008

Awarded the job of writing the training programs for the USA World Championship Teams for the sixth year in a row.
Hired as the Head Coach of the University of CO Triathlon Team
Presented "Marketing your Coaching Business to Level 1 and 2 USAT Coaching Conference in March.
Boulder Triathlon Club – 'Coach of the Year

2007

Presented "Training for and Racing a 10k" at the USATs Triathlon Congress
Presented "Periodization – Planning a Season" for USATs Level 1 Coaching Certification Course.
Presented "Periodization – Planning a Season" for USATs Level 2 Coaching Certification Course
Awarded the job of writing the training programs for the USA World Championship Teams for the fifth year in a row.

2006

Received Level III USA Triathlon Elite Coach Certification, the highest coaching certification in the US.
Awarded the job of writing the training programs for the USA World Championship Teams for the fourth year in a row.
Named Co-Chair of the National Coaching Commission.

2005

Awarded the job of writing the training programs for the USA World Championship Teams for the third year by the USAT Coaching Committee. The Short Course World Team will compete in Hawaii October 2005 and the Long Course team will compete in Denmark in July 2005.
Selected to the attend the USAT Level III Coaching Certification Course.

2004

Awarded the job of writing the training programs for the USA World Championship Teams for the second consecutive year by the USAT Coaching Committee. The Short Course World Team will compete in Portugal in May 2004 and the Long Course team will compete in Sweden in July 2004.
Selected to the USAT Triathlon National Coaching Commission in January.
Certified USA Cycling Expert Coach.
Attended the 2004 USA Cycling Power Clinic.

2003

USA Triathlon Coaching Certification - Level II Coach.
US Olympic Training Center, Colorado Springs, CO.
Mike was awarded the job of writing the training programs for the USA World Championship Teams for Long Course in Spain (May 2003) and the short course in New Zealand (December 2003) by the USAT Coaching Committee.

2002

USA Cycling Certified Coach.

2000

Founded D3 Multisport, Inc.

1999-Present

Boulder Triathlon Club Track Coach.

1989-1995

Assistant Swim Coach - North Providence High School, North Providence, RI.

Level III:

$500 per month - $250 set up fee (Includes unlimited email and phone contact with your coach, access to your TP.com account, and team uniform.)

Includes:
Evaluation of past training
Develop future goals specific to the individual athlete
Training Peaks.com account
Unlimited communication initiated by the athlete via e-mail or phone
Programs are structured to the individual athlete to include the following:
Detailed description of the workouts
Correct heart rate and/or power training zones
Distance and time to be covered in the workout
Correct heart rate training and/or power zones
Monthly testing to asses fitness gains, or weak areas
Other specific details or comments tailored t
the athlete
Taper plan
Race day nutrition plan
Post race recovery plan
Coach will adjust your schedule, as much as needed for unforeseen events
Guaranteed feedback on your log a minimum of two times per week

Customized Training Plans

Mike Ricci has written the training plans for the USA Triathlon Age Group World Championship teams since 2002 and has coached the 2006 Bronze Medalist in the 35-39 AG at the Olympic Distance World Championships. If you are looking for a high quality plan to help you get to your next race then look no further! Click here for custom training plans details.

One-on-One Coaching

I am available for one-on-one or group swim lessons, cycling or run coaching. Please contact me at mike@d3multisport.com for more details on this.

Train in Boulder

with Coach Mike in the Triathlon Mecca of Boulder, CO.
Fly to Boulder, CO and train with the Coach! Click here for full training program details.

In-Person Coaching Session

I am available for one-on-one or group swim lessons, cycling or run coaching. Please contact me for more details on this. $95/hr

Coach Mike Ricci