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Issue 103 - April 2011
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Dear Athlete,
April is an exciting month for many triathletes. For many it means the first outdoor riding
and finally hitting the trails for your long run and for others this is the first month of the
race season!!! This edition of the D3 Newsletter will help you get the most out of your
training by providing you tips on your spring bike tune-up and how to “run through an injury”
using deep water jogging and anti-gravity running. Our training plan this month will help any
athlete become stronger on the bike. If cycling is your weak link, check out this month’s
plan. Athlete of the month Debbie Ragals has a great story to tell. Check it out! In other
D3 news, the C.U. Tri Team had a great victory at the National Championships – B3!! Go BUFFS!
Speaking of results, check out what D3 athletes are already doing! P.R.’s are being set in all
sorts of races and at all distances, and it’s just April!
Happy Training!
Coach Mike
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Running Through an Injury
I know, the title sounds a little ambitious if not down-right stupid. But if you do it correctly, you have a pretty good chance of successfully running "through" an injury. You might just come out on the other end with the upper hand, improving your form a little – even with a back, leg or foot injury.
Read Coach Julia's article »
Time for your Spring Bike Tune-Up! But what does your bike really need?
Daylight savings just flipped to “exercising-after-work-mode”, and spring is right around the corner. Depending upon where you live, you may be looking forward to regular outdoor bicycle rides again for the first time in a while. But before you buckle up that helmet, now is the time of year to ask yourself a question: what has your bike been doing all winter?
Read Ivy's article online »
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“Go confidently in the direction of your dreams. Live the life you have imagined.”
~ Henry David Thoreau
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D3 Athlete of the Month for April: Debbie Ragals
Debbie Ragals is our athlete of the month, she has completed 2 HIM distances in a 3 week
period and placed 2nd in both as well as top 10 overall at the last one - San Juan 70.3. She
is a wife, mother of two, works outside the home, provides fostering for puppies who will be
raised as guide dogs, and the list goes on. The most impressive thing about her two
HIM's...........they were done on indoor training.
Read an interview with Debbie »
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D3 Sponsor Spotlight: Max Muscle Sports Nutrition
Max Muscle Sports Nutrition Boulder - Innovative Sports Nutrition supplements, support, and
education to improving the health of the people in our community.
Max Muscle Sports Nutrition of Boulder offers a personable, educated, & diverse staff of
fitness professionals. Max Muscle Sports Nutrition has been a leader in the sports nutrition
industry since 1991. You’ll find education & innovation from our team as we devote ourselves
to improving the health of the people in our community via customized nutrition consulting,
advanced nutritional supplements, & product support. From weight loss, to increased energy,
gaining muscle, running farther, cycling faster or jumping higher; from mom’s & dads to high
school and collegiate athletes - our commitment lies in providing a consistent, high level of
service and knowledge.
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April Athlete Results
 Mike Duffy at Lone Star 70.3
- San Juan 70.3
- Debbie Ragals, 5:14:52, 2nd AG, top ten overall finish.
- Carlo Graziano, 5:32:50
- Oceanside 70.3
- Jay Lochhead, 5:08 – 30 minute PR!!
- Liz Larson, 6:07
- Carlsbad 5000
- Amanda McCraken 18:30 PR! Great job!
- Platte Half Marathon
- Sasha Underwood 1:51
- Kathleen Kellams 2:56
- Barb McEarhern 1:57
- Debi Rose 2:37
- Texas 70.3
- Sandra Lopez- first half ironman
- 6:03-first out of the water in women 30-34- 4th age group female out of the water over all!
- Shamrock Shuffle 8k
- Joe Hysong 40:23
- TriStar Oly Team, 1st Team OA
- Sarah Petre-Mears
- 2011 Cherry Blossom 10 Mile Run - Washington DC:
- Richard Peck, 1:20:01
- 2011 George Washington Parkway Classic 10 Miles - Mt Vernon to Alexandria VA: Richard Peck, 1:19:38 -- And the 2nd one was a much harder course. Great Job!
- Race for the Cure
- Beth McGrory, 3rd ag, 14th oa
- Organic 1/2 marathon
- Sue Young, 1:55 PR - Congrats Sue!!
- Pete Young, 2:00
- Masters Swim Meet
- Barb McEahern, 1650 - 21:54, 1,000 - 13:25, 500 - 6:26, 200 IM - 2:34, 50 back - 36.6. National Masters Meet Qualifier for the 1,000. Congrats Barb!!
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4-Cheese Pesto Ravioli with Artichoke Hearts
Ingredients:
1 (9 oz) refrigerated four cheese ravioli package
7 oz refrigerated pesto
1 (4 oz) can of artichoke hearts
1 tbsp. chopped fresh basil
1/2 cup ripe olives
Sundried tomatoes if desired.
Preparation:
1. Combine pasta, pesto, artichoke hearts, olives, and basil in medium
bowl.
2. Garnish with chopped sundried tomatoes if desired.
Serve warm or chilled.
Makes 4 servings
Nutrition per serving: 382 cal, 12 g fat, 52 g carbs, 17 g pro |
D3 Community News
Congrats to Coach Mike and the C.U. Tri Team on officially defending their national title! B3
BABY! BACK TO BACK IN BAMA.
Read about it »
Want to see yourself here? SEND US YOUR D3 PHOTOS!!
Would you like your results posted? Please let your coach know!
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Training Plan of the Month
Our training plan of the month is an eight week bike focus plan. This plan is designed for the triathlete that can fit in 4 to 5 workouts per week and ride for at least 1:30. There are swim and run workouts in the plan, but cycling is the focus. If you are hoping to set a new bike P.R., this is your plan.
Preview the Plan at Trainingpeaks.com »
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©2011, D3 Multisport
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