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Issue 086 - October 2009
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Dear Athlete,
This month's edition of "THE EXTRA MILE" covers "Winterize Your Training" by Coach A.J Johnson, and "Using The Off-Season To Improve " by Coach Curt Chesney.
Please meet Steve Bratton, our D3 Athlete of the Month - wait until you read this story - it's not one you'll want to miss. It's inspirational and it's a great example of hard work paying off.
As you head into the off-season consider one of our off-season or sport specific training plans. Authored by Level 3 Coach Mike Ricci, these plans are sure to improve your fitness over the winter and will have you ready to race when the 2010 race season starts.
Happy Training,
Mike Ricci
USAT Level III Coach
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Featured Articles:
Winterize Your Training
written by A.J. Johnson
You may not want to think about it, but winter is right around the corner. Training in adverse weather can be difficult, but with a few easy changes in equipment and mindset you can stay fit and have fun through the winter.
continue reading online »
Using The Off-Season To Improve: By Curt Chesney
written by Coach Curt Chesney
In the sport of triathlon the off season refers to the period of year with no races on the schedule. It certainly is not a time for eating, watching TV and becoming a couch potato. For many athletes this represents a time for reduced training and pursuing other interests, but for others its time to get that advantage on their competition for the upcoming season. This time of year is the most effective time of year for improving triathlon performance.
continue reading online »
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"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
-- Rev. Dr. Martin Luther King, Jr
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Recent D3 Athlete Results
- Nick Dottino, 70.3 Augusta - 5:30, new PR by 1 hour!
- Paige Swenson, Augusta 70.3, 5:55 equaling her HIM PR!!!
- Ida Jonsen: 3rd AG Oktoberfest Triathlon
- Eric Jonsen: 2nd AG Oktoberfest Triathlon
- Jon Haukaas: 3rd AG Oktoberfest Triathlon
- Coach Mike Ricci: 1st AG, 5th overall Oktoberfest Triathlon
- Audra Kammerer: 3:15 Chicago Marathon
- Jodi Lammert: 6:15- PR by 16 minutes (29th overall among men and women in swim portion) Harvest Moon Half Ironman
- Send us your results and pictures so we can feature you here!
Nick Dottino & Mike Duffy on their way to PRs at Augusta
Paige Swenson suiting up for her PR in Augusta
Brian Duffy showing great form heading to 1st place!
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D3 Athlete of the Month for October: Steve Bratton
Please meet Steve Bratton, our D3 Athlete of the Month - wait until you read this story - it's not one you'll want to miss. It's inspirational and it's a great example of hard work paying off.
Who is your coach and how long have you been with him?
Mark Dillard has been my coach since March of 2009. When I signed up with D3 I put Mark on a fairly tight schedule from day one. I let him know in that first email that I had my first race, a 10 mile run in one week. I also informed him that with no run, swim or bike history prior to coming off the couch in September of 2007 I wanted to improve my HIM time at my 2nd HIM ever, Boise 70.3 only 3 months away in June, that I wanted to complete an ironman distance triathlon 2 months after that in August and then run a late season marathon, hopefully with a PR there as well. I am sure he got a chuckle from my goals, until it occurred to him that he needed to come up with a plan for how to get me in shape enough to meet those goals. Well the first thing he did was come up with a race strategy for my 10 mile run. It was to start off slower and then build for a strong finish. I knew that strategy, but he explained it in terms or heart rate zones that enabled me to actually accomplish it. I ended up with a 6+ minute PR on that race and finished very strong. The whole race felt great. So as to not waste time, Mark also used the heart rate data from that race to set up my run training zones.
What was your motivation to get started in triathlon?
I found myself with no dragons left to slay and started eyeing windmills. I had obtained the majority of the life goals that I had set for myself back in high school. I was happily married for 18 + years, had 5 children, owned my home, had completed my BA in Psychology, MA in Clinical Psychology, Ph.D. in Clinical Psychology, Certificate of Advanced Studies in School Psychology, had obtained the licenses and certifications and was secure in a job that allowed me to use all of these skills on a daily bases. I had essentially run out of goals to strive towards completing.
continue reading online »
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Community News:
- RETÜL FALL SPECIAL - get fit where the World Champ does and do it this fall and save big bucks. Click here for a cool video of Craig Alexander being fit by D3 Coach Mat Steinmetz and sale details
- Read D3 Athlete Sarah Petre-Mears' Ironman Louisville Race Report
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Sponsor of the Month
tri-massage Massage. Sport and Pain Neuromuscular Reconditioning.
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D3 Off-season Training Plans
D3 Multisport has taken the guess work out of creating a training plan and provided the perfect alternative to a monthly coaching program. Whether your training time is limited to 4 hours a week or if you have 20 hours a week, these training plans are written with you, the goal-driven athlete, in mind.
- Training plans are a perfect tool for the self-coached athlete who wants a targeted pre-built plan.
- Customized training plans are ideal for the self-coached athlete. For a small fee, athletes can customize these plans further so that the pre-built plan fits into their schedule including vacation time, travel days and non-traditional days off.
Read more here
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Athlete Testimonial for Coach Amy Kuitse
This was my first Ironman and I was extremely unsure of how to train while maintaining a semi-normal life as a mom of 4 kids. Amy Kuitse was so confident, knowledgeable and encouraging with her coaching. I wasn’t overwhelmed with workouts and she helped me plan around my already crazy and hectic schedule. I was able to make myself a priority without my family being impacted by my goal of finishing this race. I could not have done this race, let alone do so well, without Amy being right there every step of the way. Thank you for everything Amy!
Barb McEahern
IMWI 2009
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Athlete Testimonial for Coach Curt Chesney
I have been a runner for several years and started doing triathlons in 2004, doing my first IM in Florida in November 2004. After that first IM, I was hooked. I went on to do several IMs including Arizona twice, Lake Placid, and Coeur d'Alene. After having good runs at my first 3 IMs, I started having difficulty with the marathon portion of the event and my bike times were falling off as well. In April of 2008, I talked with Curt about coaching me for IM Louisville in August of that year and my goal of improving my bike time AND being able to run the entire marathon. Curt was convinced he could help me, even though he had a lot to overcome. I had just finished IM Arizona & still had a lot of accumulated fatigue from over training. So he needed to get me rested & then ready for another IM in just 4 short months.
continue reading online »
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