IN THIS ISSUE

D3 GEAR

New D3 shirts make the transition from the course to the office look good! Infinit and Retul are featured on the shirts.

Only $38!
E-mail melanie at D3Multisport.com

Check out the rest of the D3 Gear!

2009 TRAINING PLANS

GET ONE FOR CHRISTMAS!

Plans are an affordable alternative to one-one coaching.

SPONSOR OF THE MONTH

WIN, WIN, WIN!

E-mail melanie at D3Multisport.com with your answer and a chance at a Polar prize:

Polar is best known for:

A) their heart rate monitors
B) their bikes
C) their swim caps

D3 carries a full line of Polar products!

Click here for all D3 Sponsors

The information contained in this newsletter is the opinion of Mike Ricci and D3 Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the D3 Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as Mike Ricci and www.d3multisport.com are credited. If you do reprint or link to any D3 Multisport material, please send a courtesy email to mike at D3Multisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.

D3 ATHLETE ACCOMPLISHMENTS

D3 athletes raced well past Labor Day! September Summary:

IM LOU:
Donna Hickey, 12:53, 13th AG all this only eight days after being hit by a car on her bike!

IMWI:
Kirk MacDonald, 14:24 – this is a 10” PR with a flat!
Jeffrey Porter, 11:38 – 36 minute PR and he says “thanks to my brilliant training coach, John from Indiana”!
Joe Vrablik, 16:34, well done.
Kate Schnatterbeck, this was her first IM with a 15:05:16.

David Pollard celebrates in Oklahoma at the 70.3 Redman!

Cancun 70.3 Half Ironman:
Brian Keno, 4:48, 1st AG and on his way to Clearwater World Champs!
Carlos Espejel, 6:37, good race on a tough day for Carlos.

USAT National Age Group Championships:
Julia Purrington, 10th AG – makes world team with a 2:20:26 race time.
Sean O’Neil, 76th overall, 12th AG – makes world team with 2:06:18 race time.
Danielle Russell, 22nd AG with a 2:26:25 race time.
Rich Kylberg, 55th AG with a 2:33 race time.

Lobsterman Olympic Distance:
Bret Fortenberry, 2:23:51.
Todd Gochman 2:28:28.
Max Metcalfe 2:28:45.
Way to go D3 in the East!

Tri Babes Triathlon:
Debi Rose, bike PR and 62nd overall.
Coach Amanda McCracken, 1:12 and a top TEN overall.
Suz Christy, 1:22, 42nd overall.

Boulder Backroads Marathon and Half Marathon:
Pat O’Connor, 1:42:35, with a pee stop!
Mike Conroy, 4:04, only 3 weeks after racing IM Canada!

Oktoberfest Sprint Triathlon:
Eric Olson: 1:32 in his first triathlon!
Sean O'Neill: 3rd OA, 2nd AG.

Many GREAT finishes:
Mark Dillard: Fall Frenzy Sprint, 2nd overall, 58:51.
Pat O’Connor: Sombrero Ranch, Estes Park, CO: 47:12 and a PR.
Monica O’Connor: Harvest Moon Half IM Aquabike: 8th AG.
Beth McGrory: Anthem Sprint Tri, 1:21:28 1st AG.
Brad Aquino: Singapore 70.3, 6:19.
Cathy Ruf wins Tri for Your Cause! Cathy also raced the Mystery 5K in Boulder with a 21:16. She also raced to finish 4th AG at the Harvest Moon Triathlon. Excellent racing, Cathy!
Coach Amy Kuitse: Michigan City Long Course (new distance); 3:49, 3rd OA, 1st Masters and AG.
Julia Metcalfe: Heartbreak Ridge Half Marathon, 1:38:33 1st in 20-24 AG.
Robyn Metcalfe: Pisgah 50K, 7:12.
Jeffrey Porter: Tri Hawk Sprint Triathlon, 5th AG and the Quad Cities Half Marathon with a 1:37.
Jodi Kopke: Harvest Moon Triathlon, 6:56.
Kevin Long: Swim leg of the Westchester Tri, 33:48.
John Eliot: Austin 70.3 Half Ironman, 5:33 with a seat post that decided to drop 2 inches about 5 miles into the ride!
Jeff Braaten: Toyota Dallas Olympic Distance Triathlon, 2:41, 5th AG.
Kimmy Kaye: Jacksonville Half Ironman, 1st OA Female with a 1:44 run, using a little patience on the bike to better her previous 1:53 run time!

Would you like your results posted? Please let your coach know!

D3 COMMUNITY NEWS

D3 is pleased to introduce coach Mat Steinmetz! Mat’s passion for triathlon is clear and it’s what makes him a coach to meet! Coach Mike welcomes his lab experience and says that his ability to communicate with and encourage athletes will help D3 athletes reach their potential. The D3 coaches can help you organize your race plans and get you prepared for 2009.
Learn more about Mat and the D3 coaches!

Congratulations to our IM Hawaii Athletes! Matt Given, Lentine Zahler and Chris Sweet all know what it’s like to race the big one! Read how D3 Athlete, Lentine Zahler, earned her spot in IM Hawaii.

Are you registered in the D3 Facebook Community page? It's a great way to stay current on D3.

Infinit Nutrition won the industry award for the "Best Nutritional Company" at INTERBIKE! INFINIT was ranked the best nutrition and beat Hammer, Gatorade, Power Bar, Cliff, GU, Enervit and First Endurance. Congratulations to Infinit Nutrition!

Winter (off-season) is the time to think about changing nutritional products. Extra Mile readers can use the D3 discount code of 'd3' for 20% off their first order and a continuing discount after that.

For Sale: a very lightly used treadmill True Treadmill PS100. $1500 OBO. Please e-mail julia at wispertel.net. Also selling a Specialized S-Works Transition ridden and signed by Macca at Roth last year. The bike is currently on EBay.

Coach Mike was recently quoted in an article called Give It A Tri. Read more!

Thinking about what direction to take your training through the off-season? Take the guess work out of it and consider a customized training plan from Coach Mike.

D3 ATHLETE OF THE MONTH

The six million dollar man has nothing on two million dollar fundraiser and October Athlete of the Month, Bob Seemuth!

Bob started racing triathlon with the same question many of us begin with ... CAN I DO IT ?
Read our interview with him here.

Bob is also featured on the Training Peaks blog!

FEATURED ARTICLES

Drafting and Cheating: Just Race Fair!
Written by Coach Amy Kuitse.

New Hope for Athletes with Allergies.
Written by Neil D. Smith, MS., PA-C, AE-C. Click to read.