IN THIS ISSUE

D3 GEAR

D3's own sNiAgRaB!

2008 TRAINING PLANS

WHO IS THIS ATHLETE?

Meet Larry Schultz. He just finished IM Wisconsin with a smile. He trained with D3 using an IM training plan!

SPONSOR OF THE MONTH

WIN, WIN, WIN, WIN, WIN!

Win a running hat from D3 Sponsor, Polar.

Which Polar product offers a new way to measure your speed and distance and provides a way to plan, monitor and analyze how well your body copes with extreme training? This new product also features the new Polar G3 Sensor. Learn more about it here!

E-mail your answer to melanie@d3multisport.com before 10/25/08. All correct answers will be entered into the drawing.

YOU CAN ORDER POLAR PRODUCTS FROM D3!

More 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@d3multisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.

D3 ATHLETE ACCOMPLISHMENTS

August racing was filled with
DESIRE, DETERMINATION & DISCIPLINE!

Boulder’s 5430 Long Course:

Pat O’Connor: 5:44 on 6 weeks of training.
John Eliot: 5:15.
Rich Kylberg: 5:05 – another PR!

Melanie Ricci carries Hope Ricci across the finish line at Kona 70.3

Coach Curt Chesney: 4:07, 11 th Pro.
Joe Vrablik: 7:30.
David Tolson: 5:53.
Kirk McDonald: 5:57.
Mark Dillard: 4:37, 8 th 40-44 AG.
Matt Given: 4:37, 8 th 35-39 AG.
Yaicha Schuneman: 5:40 – BIG PR of 24 minutes!

Timberman 70.3:

Steph Gerena: 7:27:06.
Carrie Wolfe: 7:09.41 in her first 1/2 IM.
Frank Harney: 4:43 and secured a slot for the World Championships!

Ironman Canada:

Dave Sheanin: 11:53.
John Tobey: 12:35.
Mike Conroy: 12:02 (even split run of 2:09:17 / 2:09!) – great pacing!
Bill Jones: 14:32.
Coach AJ Johnson: 9:33 and 26 th OA.

Scott Geffre finishes strong at Rattlesnake!

Rattlesnake Tri Sprint:

Ida Jonsen: 1st AG.
Eric Jonsen: 4th AG and ran 8:31 a mile – a big improvement since the beginning of the season.
Scott Geffre: 3rd AG, 9th OA.

Other races around the country:
Jeff Braaten: Wool Tri Olympic: 3 rd AG.
Ron Ulich: Cohasset Sprint 1:12:45 and the Patriot Half Ironman 6:10 (PR Half Ironman).
Kathryn LeViness: San Diego Marathon 4:04 (pacing a friend) and the NYC Half in 1:54 (under humid conditions).
Todd Gochman: 2:29:14 at the Mass State Race.
John Fox: Mill City Triathlon (2:48, Oly PR by 19 minutes!) 3rd in AG.

Jodi Lammert in Vineman transition.

Jodi Lammert and Coach Amanda McCracken raced at Vineman. Jodi finished her first IM in 15:09:55 and Amanda finished Barb’s 2nd AG and 6th female OA.
Three Rivers Oly saw two D3 athletes. Maureen Kennedy: 2:39.13 and was 4th in her AG. This is an OLY PR for her. Joe Pozsgai: 2:44.29 and was 5th in his AG.
Cranberry Country Olympic also had two D3 athletes racing. Michael Yenke: 2:17:17, 5th AG and 2 min. faster on the run than last year.
Bret Fortenberry: 2:31:45, 7 th AG.
Sean O’Neil: 3 rd OA at the Steamboat Sprint and finished the Park to Park 10 miler 1:07:01 -9th/95 AG; 57/468 OA males.
Jeremy Allen: finished IM Louisville in 13:05 in 95 degree heat and humidity!
Rich Kylberg: stepped up and raced 24 Hours of Triathlon finishing 2 nd overall in the solo division. And by solo, Rich took it literally, he didn’t even have a support crew!

D3 COMMUNITY NEWS

BeginnerTriathlete.com is an excellent coaching resource. In fact, D3 coaches interact with BT members on a regular basis. Join Coach Amy's training and womens' specific discussion on September 28th. Coach AJ will answer your general triathlon questions through his chat. Plus, you can watch D3 training videos - remember to stretch your hamstrings!

Vote on the D3 '09 Race!
Each season we designate a race that all of our athletes would enjoy partcipating. Please e-mail melanie@d3multisport.com with your selection.

CHOICES:
Rhode Island 70.3
Boise 70.3
KS 70.3
Timberman 70.3
St. Anthony's Olympic

D3 group fall coaching group begins in Boulder.
This is your opportunity to train with some of the best coaches in the sport. Experience motivating workouts and receive immediate feedback. D3 is organizing a training group that will meet for weekly swim, bike and run workouts. With 16 workouts per month, it's an incredible value at $99. This is less than $6.25 per workout!
CONTACT: mike@d3multisport.com

Recharging after the triathlon season!
Coach Mike recommends taking a few weeks off after your last A race and recharging your batteries. Ending the season with peak fitness is what we all strive for as triathletes, but in order to come back stronger and ultimately faster for the next season, we have to let ourselves get a little out of shape. Taking time to explore other activities is essential to improving your fitness for the next training season. I recommend engaging in activities that you don’t normally do like hiking, kayaking, mountain biking, yoga, Pilates, etc. These new sports will leave you invigorated for the upcoming season and ready to have an even better season.

SEND US YOUR D3 PHOTOS!

D3 ATHLETES OF THE MONTH

Pat rides at IMC and Monica rides at IMAZ.

West Point Military Academy, the O'Connors and triathlon!

D3 Multisport, Inc. is proud to introduce you to Pat and Monica O'Connor, our athletes of the month. Pat and Monica met at West Point and often draw upon their military training when they prepare to meet their race goals.

Click to page two and read more about the extraordinary O'Connor family!

The O'Connors are also featured on the Training Peaks blog!

FEATURED ARTICLES

More Than Numbers, written by Coach Amanda McCracken.
Click here to read.

Using The Off-Season To Improve, written by Coach Curt Chesney.
Click here to read.