Issue 083 - July 2009  

Dear Athlete,

This month's edition of "THE EXTRA MILE" covers "Changing your Food Choices " by Coach Mark Dillard , and "The Seven Steps to Getting Faster " by Coach Mike Ricci.

Check out our impressive Athlete of the Month!

If you are living in the Boulder area make the best training decision you’ll make this season and next by signing up for the 2009 Ironman and Half Ironman training groups!

Enjoy this month’s edition of "THE EXTRA MILE"!

Happy Training,
Mike Ricci
USAT Level III Coach

Featured Articles:

Train for HIM on Tri or Road Bike

written by USAT Certified Coach Mark Dillard

Question: So after reading people's recommendations, I have decided to train for my half Ironman (HIM) on my road bike. I live around nothing but steep hills so it's probably the best for me anyway. However, I have a brand, new tri bike that I would like to race with for the advantages of using a tri bike during a race. My question is, at what point in my training and how close to race day, do I switch my training to my tri bike?...
continue reading online »

The Seven Steps to Getting Faster!

written by Coach Mike Ricci

This is the time of year where I get the random emails from triathletes in panic mode. “Coach, I've been running a tempo run for the last 6 weeks, but I don't seem to be getting faster. What am I doing wrong?” Or I'll get an email like this, "Coach, I get dropped by my friends on the hills, so I am going to add in hills 3 days a week to help my climbing. What do you think?"

continue reading online »

"Build upon strengths, and weaknesses will gradually take care of themselves."

--Joyce C. Lock

From the Mailbag:

A question for the first timers, or seasoned Ironman finishers who are familiar with HR zones for first timer: What is the ideal HR zone for the Bike & Run portion of a full IM for someone just hoping to finish? I was thinking it is high Z2 and low Z3. And what is the BPM difference between Bike and Run LT HR zones?

Read the answer online »

July Athlete Results

  • Cheyenne Sprint Triathlon:
  • Alexis Skarda, 2nd Overall Female, 1st AG
  • Mike Ricci, 8th Overall Male, 1st AG
  • Loveland Lake 2 Lake:
  • Ida Jonsen: 3rd AG
  • Coach AJ went 2:20:55, winning the 30-34 Age Group and making him the Regional Champion for his Age Group.
  • 5430 Sprint:
  • Julia Purrington: 1:24:43, placing her 5th in her Age Group
  • Coach Mark Dillard: 4th AG
  • Neil Smith: 4th AG
  • 70.3 Boise: Steve Bratton: 5:43:46 with a 45 minute PR!
  • Effingham 1/2IM: Maureen Kennedy: 6:27:42, 2nd AG, 69th OA - smokin' joe hot day in the midwest @ 94+ degrees & humidity
  • IM Coeur d'Alene: Jon Haukaas: 11:56 – beating his previous PR by 3:20- that's 3 HOURS and 20 minutes. Great job Jon!
  • Northland Hospice 10k Flagstaff, AZ: Andy Rusk, 43:07, PR!
  • John Eliot: 2:35:32 at Boulder Peak

D3 Athlete of the Month:
Jon Haukaas

Jon is a bit of an outdoors junkie – he loves to be outside whether it's climbing, skiing, camping or mountain biking. He earned the Athlete of the Month Honors by taking 3 hours and twenty minutes off of his Ironman time.

Read the interview
with Jon online »

D3 Coaches Spotlight

Being involved in triathlon is so much about BALANCE and keeping it fun. How do you balance the multiple roles you fill everyday and keep triathlon FUN?
More info on Coach Amy or to see her video introduction »

Community News:

5430 Long Course Race Simulation

D3 Multisport is conducting a 5430 Long Course Race Simulation on Sunday July 19th, scheduled to coincide with the BAM Swim Race at 8:30 (1 & 2 mile options). This will give some of you the option of swimming in the open water, biking the full course and running off the bike – thus giving you the opportunity to see how your nutrition and pacing strategy is working. Coach Mike will be giving a short pre-ride talk about the course, pacing and nutrition. For more information »

2009 Ironman Training Groups in Boulder, CO

D3 Multisport is pleased to offer personalized coaching in a group environment at an affordable rate! Benefits of your monthly program include:

  • All workouts will be under the supervision of a D3 approved and USAT certified coach.
  • High quality structured workouts to push your limits.
  • Each week will include coached workouts for 1 swim, 1 track workout, and a long run.
  • One catered ironman race simulation training day with our coaches.
  • Entry into the swim facility will be included in your monthly rate.
  • A comprehensive monthly training program will be provided.
  • A Training Peaks account to track your training.
  • Coaches will lead the workouts with DESIRE, DETERMINATION & DISCIPLINE.
  • 12+ coached workouts a month at less than $8 per workout!
  • Preparedness for your race – we will help you reach your goals.
More info here »

Sponsor of the Month

Adrenaline Tri Sports

Adrenaline Tri Sports is offering D3 Athletes 15% off on in store purchases and for web orders use the discount code "D3-ROCKS". Check out Adrenaline Tri Sports here »

Polar Hear Rate Monitors


Polar is the number one choice among consumers, coaches and personal trainers worldwide. As an authorized dealer for Polar, we offer a substantial discount on Polar products. D3 Athletes receive an even steeper discount.

©2009 D3 Multisport • Manage your email preferences.