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Issue 089 - January 2010

Dear Athlete,

2010 is in the books and it is time to start looking ahead to the 2010 season. With a new year comes new challenges and opportunities to be great. We hope your 2010 season was great, and that your 2010 season will be even better!

In this issue of the D3 Newsletter, we are happy to officially announce our new partnership with Colorado Multisport and Specialized Equipment. C.M.S. will be providing D3 athletes with great services and support while Specialized is offering great discounts on their amazing products. Coach A.J. writes about alternative workouts you can do in the winter to keep boredom at bay and still stay fit. Coach Amanda writes about Iron, Anemia and the endurance athlete. The Training Plan of the Month is the 12 week Intermediate Plan. Our resident chef, Coach A.J. a gives us a new oatmeal recipe that will help fuel you through the entire day.

Happy Training,
Mike Ricci
USAT Level III Coach

Featured Articles:

Anemia and the Distance Athlete

written by Coach Amanda McCracken

After suffering through her own bout of anemia, Coach Amanda knows what it takes to get back on track. In her article she tells us about the effects of anemia and what you can do to prevent this debilitating condition.

Read her story online »

Alternate Workouts for Winter

written by Coach AJ Johnson

Cold days keep athletes indoors and make training difficult. Beyond the physical stress, the mental challenge can be too much. In this article, Coach A.J. writes about alternative activities you can do to stay in shape and keep your sanity.

Read his story online »

A Recipe for the World's Most Complicated Oatmeal

Don’t get caught in a nutritional rut. Just like mixing up your workouts, changing the foods you eat can help you keep fit. Coach A.J.’s recipe for a super nutritious oatmeal sounds complicated, but it’s easier than it looks.
Give it a try and see what you think! »

D3 announces a partnership with Colorado MultiSport/Specialized

D3 Multisport is proud to announce it’s new partnership with Colorado Multisport and Specialized Bicycles. Based in Boulder, Co. C.M.S. will be providing D3 athletes with great deals on products and services as well as serve as a meeting place for Saturday rides and ongoing clinics. C.M.S. is where triathlon lives and has been meeting the needs of triathletes since 2006. They have serviced the bikes of many of Boulder’s top pros and age-groupers. We encourage all of our athletes to stop in and get to know guys at the shop, or check them out online at coloradomultisport.com.

D3 Athlete of the Month for January: Yaicha Schuneman

Yaicha Schuneman did her first triathlon, the 5430 Half Ironman, in the summer of '07. An admitted yoga junkie, Yaicha decided to take the sport more seriously in January of '08 when she signed on with coach Amanda McCracken. While battling to figure out her gluten allergy, Yaicha consistently showed improvement, setting new PR's and placing higher in her age group throughout '08 while competing in races of all distances...well almost all. The year of 2009, she decided to go after some milestones: her first Ironman and Marathon. Yaicha completed Ironman Germany in Frankfort in 13:03. Not only was this her first Ironman experience, it was also her first trip abroad which carries with it a lot of extra stressors and unknown factors. Then, Yaicha turned around and qualified for the Boston Marathon by running her 3:31 in Chicago, her first marathon. Yaicha is not just a talented triathlete who has just begun to discover her knack and love for the sport. She's a dedicated journal entry writer on Training Peaks and often includes humorous details her coach is amused to learn. Yaicha's dedication, discipline towards taking care of her health and injuries, and light-hearted, "challenge me" spirit has brought her the success she deserved this year.

continue reading online »

NEW! D3 Womens Team

D3 presents an all womens triathlon program for 2010. We are happy to announce our newest program aimed at getting more women involved in triathlon. D3 has partnered with Max Muscle to offer this incredible, all inclusive program. With weekly training and 2 nutritional consults, all athletes will be set up for success. Click on the link to learn more!

For more Information »

Community News

D3 athlete Sally Dyer took a long journey to her first Ironman race, but it was worth it. An injury incurred while training for her first marathon forced her to the pool where she rekindled her love of swimming. She still finished the marathon, and got back into triathlon. After successfully racing many Sprint, Olympic and Half Ironman distance races Sally was prodded to sign up for Ironman by her friends. Her account of the day shows the ups and downs of Ironman and her determination to finish what she started. Read it here.
Ooops! Last month we referred to Jay Lochhead's testimonial for Coach Mike Ricci but had a broken link to the article, here is the correct link .

12 Week Intermediate Winter Training Plan

It can be difficult to stay motivated when the temperature drops. Using a plan can help you stay on track and prepare you for a great summer. This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain and or improve fitness during the off season. This plan has 3 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 7-11 hours.

Preview the plan at TrainingPeaks.com™