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Issue 088 - December 2009

Dear Athlete,

Happy holidays to all D3 athletes. This time of year is a good time to reflect on the past season and set goals for the coming season. This newsletter will inspire you to work towards a new P.R. and achieve your goals.

From the coaches we have two great articles, both will help you get through the winter months. Sticking with the winter theme D3 is also offering a great 12 week No Fluff Training Plan to maximize your training. D3 will also be offering some new group programs this season and we have some details on those programs already. Other ways to maximize your time is to work directly with a coach, and D3 athlete Jay Lochhead's testimonial may just convince you to take that next step. Jay is also our Athlete of the Month. You can get to know Jay by reading his question and answer and his Ironman Cozumel race report. D3 will also be offering some new group programs this season and we have some details on those programs already. D3 is also offering discounts from our Sponsor of the Month, F.R.S. Energy. Get a great deal on a great product. Last, we have an article on preventing back pain, a common issue for all triathletes.

I hope this will keep you motivated through the winter. Remember that a great summer starts with a solid winter, so stay focused! Thanks for reading and have a reat Holiday season.

Happy Training,
Mike Ricci
USAT Level III Coach

Featured Articles:

Why I Race Ironman

written by Coach Curt Chesney
Coach Curt has raced a dozen Ironmans and still looks forward to more. While he sometimes questions why he puts in the time, as we all do, he is sure that he will race many more.
Read his story online »

The Art of Winter Training

written by Coach AJ Johnson

Coach A.J. writes about the need for balance during every cycle of training. Read about finding a balance between focused development and general fitness.

Read his story online »

Cycling... It doesn't have to be a pain in the neck!

Ron Fritzke has been working with cyclist for the past 22 years and has some great tips to avoid neck, shoulder and back pain.

Read his story online »

"Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory."

-- Gandhi

Recent D3 Athlete Results

SACRAMENTO MARATHON: Tanya Kern - 3:35 Way to run smart and strong!
LAS VEGAS HALF MARATHON: George Penn - 2:04 Awesome effort George!
COLDER BOULDER 5K:
Leena Figall - 24:35 Great job Leena!
Wendy Sweet - 26:46 Way to run Wendy!
IRONMAN COZUMEL:
Sally Dyer: 1st Ironman in 12:37 and 15th in the AG. Great job Sally, way to race strong in your first IM.
Jay Lochhead: 10:45 and 8th in the AG. Nice effort Jay!
Jodi Lammert: 13:26 and a 1 hour and 43 minute improvement from her previous Ironman. Way to set a P.R. on a tough day Jodi!

D3 Athlete of the Month for December: Jay Lochhead

Jay Lochhead Kona 2008

Jay Lochhead is a highly motivated and dedicated athlete that races every distance. He balances his training with work and a wife that also likes to train. Despite being new to the long stuff he is drawn to it and has raced several Ironman races already. Read about Jay and find out what makes him tick.

continue reading online »

Jay Lochhead raced the inaugural Ironman Cozumel the weekend after Thanksgiving. His account of the race will inspire you to get those winter workouts done!

Wondering if coaching is for you? Thought about taking the next step but wasn't quite sure it was worth it? Just read Jay's testimonial about working with Coach Mike and you will be convinced.

Community News

D3 has some great new programs coming for 2010. We will have a new, training and nutrition plan that will cover all the bases, and an all women's team that includes weekly workouts, nutritional planning and other great benefits. Learn more about these two great programs to see if one might be the perfect fit for you: D3 to the Max and D3 Max Muscle Womens Group
Looking for a way to spice up your winter training? The D3 No Fluff Plan is what you need! This 12 week plan is perfect for those athletes that don’t have the luxury of time, or for those in cold climates that can’t get outside for the long stuff. By building your strength and power you can come into the spring season ready to put
in the longer miles.

Sponsor of the Month

F.R.S Energy is a great and healthy way to boost your energy. F.R.S. uses quercetin, an anti-oxidant found in many fruits. If you need a little pick up in the morning without the jitters of sugary drinks, give F.R.S. a try. D3 athletes should look on the sponsors section of the website to get a discount code on great F.R.S. products.