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Issue 091 - March 2010

Dear Athlete,

The calendar may not say it, but spring is here! March means a change in weather, and a change in your training. Warmer temps and clear roads allow you to get off the treadmill and trainer and back outside. In this month’s newsletter D3 coaches teach you about how to schedule two-a-day workouts, why you need to be consistent, and how to predict your marathon time. Our sponsor this month, Josh Shadle at Tri-Massage, can help you reach your full potential with several methods of treatment. Used by several D3 coaches and most of Boulder’s pro athletes, Josh has a loyal following. Schedule an appointment and find out how good you can be.
For those racing the Boulder Triathlon Series, our Training Plan of the Month is perfect for you. This 23 week program takes you from the off season to the final race of the series. It has 3 to 4 workouts per week, plus 2 weight sessions per week and the weeks range from 10 to 15 hours. Check it out at http://www.d3multisport.com/plans for all the details. D3 athletes are starting to post some results already, look at who’s racing to get motivated!

Happy Training,
Mike Ricci
USAT Level III Coach

Featured Articles:

Two-a-Day Workouts

written by Coach Amy Kuitse

Coach Amy wrote a great article for BeginnerTriathlete, a partner of D3, on scheduling two-a-day workouts. We thought it deserved to be a part of the D3 Newsletter too! Check out her story online to learn how to effectively schedule those tough days.

The Key to Long Distance Triathlon

written by Coach Mat Steinmetz

Coach Mat checks in with what he thinks is the key to long distance training. Read his article to find out the “secret”, but be warned, it's not really a secret!

Read his story online »

Marathon Time Prediction Workout

written by Coach Curt Chesney

Coach Curt gives us a great workout that will predict your marathon time. A key step in planning and pacing, this prediction method gives you the information you need on race day.

Read his story online »

"A man of character finds a special attractiveness in difficulty, since it is only by coming to grips with difficulty that he can realize his potentialities."

-- Charles de Gaulle

Athlete Results

World's Best 10k:
Sarah Petre-Mears - 1:04 putting her 86th in the age group and 398th out of 3048 competitor, and she beat her husband by 1 minute! Great job Sarah!
Hyannis Half Marathon:
Noah Manacas 1:34:00
Alison Winslow 1:40:17
Silas Bauer 1:40:47
Kelly Cassidy 1:42:55
Christina Taddei 1:45:37
Michael Yenke 1:40
Dawn Varnum 1:34
Hyannis Marathon:
Carolyn Cullings 3:35:16
Jason Soules 3:40:45
Hyannis 10K:
Victor Brown III 39:10
Robyn Metcalfe 54:27
John Fox 53:00
12 Hours Endurance Challenge Ski Event
Coach AJ 13 laps and 1,9536 vertical feet gained. Good for 8th place in the Solo Division.

Training Plan of the Month

The D3 Training Plan of the Month focuses on the Boulder triathlon series. This plan is 23 weeks long and will take you from the off-season through to the final race, the Boulder 70.3. It is perfect for any athlete that wants to race well at all three events.

Preview the plan at TrainingPeaks.com™

Tri-Massage Inc. has quickly become the top choice of athletes looking to perform their best. Josh Shadle uses Muscle Activation Technique and Cold Laser Therapy to get your body performing 100%. D3 coaches Mike and A.J. have both used Tri-Massage with amazing results. Check out www.tri-massage.com for more information.