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Issue 079 - March 2009

Dear Athlete,

Welcome to the new look D3 newsletter, "The Extra Mile". We've been working hard at improving the website with a complete overhaul and we've added some video content and we'll be adding more 'cool stuff' shortly as well.

In this month's Edition of the Extra Mile we cover "Proper Race Pace Workouts" from Coach Curt Chesney and "Buying a Mountain Bike" by Coach AJ Johnson. Check out the list of Athlete Race Results this month as well.

Lastly, Congrats to the CU Triathlon Team, who swept the Men's, Women's and Overall Titles at the Moutain Conference Triathlon Championships. The Team raced exceptionally well and are looking forward to Nationals in April. GO BUFFS!

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

Happy Training,
Mike Ricci
USAT Level III Coach

March Athlete Updates

Jeff Braaten raced to a 1:38:40 at the Fort Worth Half Marathon.
Steve Bratton ran a 1:12:33 for a 6 minute PR over last years time at the NorCal John Frank Redding 10 miler.
Coach Amy uitse ran a 19:45 at the Runnin' with the Irish. She was 1st AG and 28th OA
Rob Syvertson raced the UBC sprint triathlon in 1:32.43.
Ida Jonsen and Toni Bodeau both raced the Moab Half Marathon: Ida was 2nd in her AG and Toni was 7th.
Brad Aquino raced to a 5:51:50 at Singapore 70.3.
Coach Amy Kuitse ran a 41.40 at the LaPorte Y 10k. Amy was 1st AG and 17th OA.
Brian Keno raced to 5th overall at the Tradewinds Reverse Triathlon.
Andy Rusk raced to a 2:32 and 7th AG at the Lake Havasu Olympic distance tri.
Coach Mike Ricci raced to 9th overall and 1st AG at the Lake Havasu Sprint Tri.
Chris Thorpe raced to a 2:32 and 9th AG at the Lake Havasu Olympic distance tri.
The University of CO Triathlon Team won both the Men’s, Women’s and Overall Team title this past weekend in Lake Havasu, AZ. The men’s Team took home 1st, 3rd, 7th, 9th and 11th overall, while the women took 1st, 2nd, and 11th overall. Way to go TEAM!

Cédric Wane rallying the CU Team before Regional's

Celebrating on Lake Havasu

D3 Multisport online!

D3 Blogging: I have also been keeping up with a weekly blog for Power Cranks – those guys are great over there and have really helped me get the most out of the PC's this winter. Read my blog entries about my own training and how I experiment with different ideas to see how they affect my fitness and improvement.

Follow D3 Multisport on Twitter : D3 now has a Twitter page and we keep those who follow it informed on a daily basis of what D3 is up to. Go to twitter.com/D3Multisport to sign up and start receiving D3 tweets.

Join the D3 Group on Facebook.

And, of course, the new D3Multisport.com

Featured Articles:

Proper pacing for training and racing

written by USAT Certified Coach Curt Chesney

Pacing dictates how fast you run, bike or swim for every workout and race. Whether it is training in the proper heart rate (HR) zone or how to gauge the effort properly for an interval type session. If proper pacing is not practiced in training then when race day comes you’ll be clueless when it comes to how hard you know you can race. Here is some insight as to the best way to approach pacing on your key interval workouts. continue reading online »

Quote of the Month:

"When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say: I used everything you gave me."

-- Erma Bombeck

Buying a New Mountain Bike?

Get the low down on a new steed from Coach AJ

Buying a new bike can be an exciting and confusing proposition. With so many models, options and sizes to choose from the process of selecting the right bike can be daunting. This is especially true with mountain bikes. The rise of Xterra events, as well as the benefit athletes receive from a hard day in the mountains has meant an increase in the popularity of mountain bikes. In this article I will help you create a checklist for you to use as you shop for that new rig. continue reading online »

D3 Coaches

We are introducing video to D3Multisport.com website. Each month in this newsletter we'll feature one of our outstanding coaches. This month we are spotlighting Coach Mat Steinmetz. Watch Mat's video introduction to learn a little more about Mat and his coaching style.

Sponsor of the Month

Visit Swim Your Best today for all your swimming needs! Use code "tempotr20ainer" for a 20% discount on your order.

D3 Group Training

D3 Group Training Plans: If you are living in the Boulder area and are interested in working out with the D3 coaches, here is your chance! We are offering up 2 swim sessions per week and one run session as well. For $99 a month, you get 2 coached workouts per week, a 12 week training plan, and discounts on all the great sponsors that D3 has. More information and details. Check out all of our custom and pre-built training plans