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Issue 101 - February 2011

Dear Athlete,

Welcome to another edition of "The Extra Mile"! This month we get into the training basics of how to create your baseline numbers for the new season and just as importantly we learn a bit about the right supplements from Nick Suffredin, a former Associate Scientist at the Gatorade Sports Science Institute (GSSI). Simon Butterworth touches on compact cranks and their effectiveness for triathletes.

The Athlete of the Month has a great story about her start in triathlon, how she’s been an NCCA Champ and she met Chrissie Wellington up close and personal!

The workout of the month may knock your socks off so be ready for this one and lastly, we want to introduce a sponsor we are partial to, the D3 Energy Lab here in Boulder! Come check them out if you are in town and experience the trainer experience of the season!

As always, if you have a suggestion for an article or a question on training please contact me directly at any time!

Coach Mike

February's Featured Articles:

Creating Baseline Tests for the Triathlon Season

When I start to get cabin fever in the winter I think of warm weather, blue skies, the smell of sun block, and freedom from indoor bicycle trainer rides. With race season still a few months away, and with a recent return to serious training, now would be a good time to set some training benchmarks for the season.

Read Coach Mike's article online »

Compact Cranks

What is the ideal human engine speed? While some research suggests the most efficient cadence (rpm of the pedals) for cycling is in the 75rpm range top cyclists typically maintain a cadence of 90-100rpm. Slower cadence needs more strength for one revolution and recruits more Fast Twitch muscle fibers.

Read the article online »

Supplements and Endurance Sports – Part I

This is the start of a series of articles to cover the ever evolving world of supplements in endurance sports. There are so many supplements in the marketplace each claiming to provide a benefit. I hope, through these articles, I can provide some insight on different supplements and how they may work for you.

Read the article online »

“Mind is everything; muscle [mere] pieces of rubber. All that I am, I am because of my mind.”

-- Paavo Nurmi

D3 Athlete of the Month for February: Sandra Lopez

This month we interviewd D3 athlete Sandra Lopez from Castle Rock, Colorado.

What was your motivation to get started in triathlon? While training for my marathon, I entered a triathlon on a whim. I figured the run would be easy since I had been training for the last few months, the swim was only 500yds and I could do that in my sleep and I could just "wing it" for the bike. After I was done, I was hooke

Read her full interview online »

Winter Brick Workout

Equipment needed: Bike Trainer / Treadmill / A good Attitude!
Total workout: 1:10
Run: warm up for 8 minutes.
Bike: warm up for 8 minutes:
Bike interval: 1: 6 minutes hard (2’ aero, 2’ sitting up, 2’ aero). Cadence is 90+.
Run interval: 1: 4 minutes hard (2’ at 10k pace, 2’ at 5k pace. Grade is 2%).
Recovery: 10 V-Ups, 10 ball pushups, 20 leg lifts.
Bike interval: 2: 10 minutes hard (2x through the following: 2’ aero, 2’ sitting up, 30” standing). Cadence is 90+ on 2’ efforts.
Run interval: 2: 6 minutes hard (2’ at 5k pace, 2’ at 10k pace, 2’ 5k pace. Grade is 2% for 5’ efforts and 3% for 10k efforts).
Recovery: 20 bicycles, 1’ plank on elbows, 20 leg lunges.
Bike interval: 3: 8 minutes hard (4x through the following: 2’ aero, 2’ sitting up). Cadence is 90+ on aero and 80-82 for sitting up efforts.
Run interval: 3: 5 minutes hard (2’ at Half Marathon pace @ 4%, 2’ at 10k pace @3%, and1’ 5k pace @5%).
Recovery: 10 Burpees, 10 hyperextensions, 15 pushups.
Cool down: 10’ easy spin.

Get your D3 Hat!!

Now is the time to get your running gear! You want to look good while you are training this winter/spring!!!!

Headsweats D3 Visors - Pink, Blue and White - $20
Bay Six Classic D3 Running Hat – Blue and White - $20
Fleece Winter D3 Hat - Navy Blue and Light Pink - $10

If you are interested in purchasing any of the above D3 hats, please email Liz Larson (liz@d3multisport.com) with the type of hat and include what color you want.

The D3 Energy Lab is a state of the art facility with CompuTrainer™ Multi-rider system, 47" HDTV's, treadmills, wide screen projector and top notch coaching, all to help you improve your cycling and/or running this winter. Our Group Training sessions allow for non-competitive group training in which each rider performs at their own level.

This networked, multi-rider feature allows CompuTrainer to provide the most interesting indoor bike experience available. USA Triathlon and USA Cycling test and train their athletes using CompuTrainer, which can help increase a rider’s cycling power 20 to 30 percent while boosting speed 2 to 4 mph; and now this technology is available to riders of all ages and abilities in the Boulder area. Classes are up and running and sessions are available mornings, lunchtime, evenings and weekends, and for a limited time, new riders can experience a session for free. See the schedule online.

Convenient Boulder Location
Drop-in and Punch Passes
8-week sessions
Dedicated event sessions using Interactive Real Course Videos™
Private group sessions
One-on-One sessions
Brick Buster Workouts (Bike/Run Brick workouts)
Corporate Team Building Workouts

2011 D3 Women’s Multisport Team

D3 Multisport is very proud to announce The 2011 D3 Multisport Women's Team. The team will train together for the 2011 season and will race all distances from sprint to the ironman distance.

Team Benefits Include:
1. Train with women of all abilities.
2. Training program for your specific distance and race.
3. Weekly training includes:
A minimum of 1 group swim workout (2 swims in winter)
1 group run workout (spring/summer/fall)
4. Great discounts from our sponsors (Infinit, CO Multisport, Specialized, Max Muscle, and more).
The program will include up to 16 monthly group workouts, a daily training plan, great teammates to train with, and team support on race day. For more information contact Mike