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Issue 098 - November 2010

Dear Athlete,

It's almost time to sit down with your friends and family, eat some turkey, watch some football and maybe run that Turkey Day 5k. At D3 we believe that solid work throughout the winter pays off big time during the racing season, so while you don't have to be an animal about your training, you do need to keep up with it. This newsletter has tips and ideas to help you stay on track through the winter so you can come into spring better than ever.

Coach Mike presents his Training Matrix, which will help you tailor your workouts, while Coach Julia helps remind us that winter training can be fun. The Training Plan of the Month is cycling focused and uses power to offer a high level of detail. Our nutrion expert, Nick Suffredin writes about the dangers of too much or too little protein, something to consider when you think about your off season diet. D3 Athlete of the Month, Jeff Naylor got into triathlons as a birthday present and has since risen to age group podiums. Be inspired by his journey and know that anyone can achieve great things when they put in the work. Finally, to really get some great training in, visit the D3 Energy Lab in Boulder, Colorado. With CompuTrainers, treadmills and TRX Suspension Systems it has what you need to push hard.

We hope you enjoy the start of the holiday season. It is a time to relax and have fun with your training. Get outside, enjoy the change of scenery and stay fit.

Happy Training,
Coach Mike

Featured Articles:

The Training Matrix

Coach Mike helped turn around the University of Colorado's Tri Team and re-capture the title of National Champions. In doing so he had to work with 60 different athletes of all abilities. This experience lead him to create The Matrix, a table that allows an athlete to individualize a plan based on only a few specific factors. This simple matrix will help you take your training to another level.

Reading Coach Mike's article online »

Off-Season Training

Training through the colder months can be a challenge to say the least. Coach Julia reminds you that there are other methods of training that will keep you motivated and help you become a faster triathlete. Read her tips and ideas to plan your winter training.

Read Coach Julia's article online »

“ First say to yourself what you would be; and then do what you have to do.”

-- Epictetus

The doors are open at the new D3 Energy Lab in Boulder, Colorado. Stop by to check out the facility and sign up for classes. The lab uses CompuTrainers, treadmills and core training to meet the many needs of triathletes. www.d3energylab.com

Dangers of taking too much protein and how much is appropriate?

Nick Suffredin checks in again and writes about the potential dangers of too much or too little protein in your diet. As a very important part of your diet, knowing how much you need to consume to remain healthy is a key. Nick helps you determine what is right for you.

Read Nick's article online »

D3 Athlete of the Month for November: Jeff Naylor

Jeff Naylor started triathlon as a "present to himself". He decided to race the Chicago Triathlon for his 50th birthday. He had a great day, did better than the hoped and was hooked. Since then he’s gone from a "guy that does triathlons" to a full fledged triathlete. He stood on the podium for the first time in 2010, the result of hours of hard work. Read more about him and what motivates him.

Training Plan of the Month

Power: Off-Season using CompuTrainer
This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. Athletes need to be able to swim 1,500 yards, bike for one hour and run at least three times a week. Get more details and buy this program here