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Issue 100 - January 2011

Dear Athlete,

For most of us, winter is here – and so is the January issue of "The Extra Mile". We've had a mild winter in CO, but with 3 snowstorms in January already, I'd say we are just beginning to see this year's cold snap starting. Don't let the winter weather stop you from training or working on your weaknesses. The workout of the month is called "Tabata Mania" and it revolves around the hardest 4 minute workout you'll ever do. If you don't believe me then you can try it for yourself.

This month's 100th issue of "The Extra Mile" covers "Winterizing your Bike", "Alternate Workouts for the Winter", and "Athlete of the Month" Kree Klein – it's a great story so make sure you check it out! Also, check out the "Sponsor of the Month" – 110% Play Harder – they have an incredible product. 100% Play Harder is the 1st product to combine gradient and zoned performance compression with ice therapy in a single garment. It is simple, mobile, and effective. The 110% Play Harder gear is being used by NFL teams AND on top of that they are offering us up a sweet discount for this month!

D3 Women's Team is accepting applications for the 2011 season. Workouts start in March – if you want in on the action, send us an email today and we'll send you out an application immediately! In addition this season we'll be having a remote team as well so you can train with us even though you aren't here in CO.

D3 Energy Lab: The snow is falling and our classes our filling, so don't get left out in the cold. Reply to Mike today, use the code "Blizzard" and get two FREE classes when you sign up for an 8 week class!

As it was mentioned above, this being our 100th issue of "The Extra Mile" I wanted to thank all of our athletes, authors, coaches and of course you our readers. You have made this possible and we thank you!

Read through the newsletter to learn more, get some great tips and get inspired! Train Happy,

Coach Mike

January's Featured Articles:

Alternate Workouts for Winter

Staying fit in the winter presents many challenges. Cold temperatures, far away goals and tempting food choices are just a few obstacles athletes face. In my experience, both for myself and what I've seen as a coach, the biggest issue is boredom. How many times can you ride the trainer, or fight others for precious treadmill time? I'm here to tell you about other exercises, some indoor, some outdoor, that will keep you fit and sane.

Read Coach AJ's article online »

Winterizing your Bike

Winter is here. We are all very good at using the weather as an excuse not to ride, and who wants to ride the trainer all the time? However, if you want to improve and put some distance between you and your competitors you have to do more than they are and do it smarter than they are; the 'off-season' is the perfect time to gain the advantage!

Read the article online »

“To be a great champion you must believe you are the best. If you're not, pretend you are.”

-- Muhammad Ali

D3 Athlete of the Month for January: Kristen Klein

Kristen Klein is the D3 athlete of the month for January. In November she completed her first Ironman tackling Ironman Cozumel in 12:37. On her way Kristen tackled a hectic schedule, illness, and a calf injury just to get to the start. She tells us how she got it all in and managed to have a great day.

Read her full interview online »

Workout of the Month

Tabata Mania
12' wu, then 5x10-20" at 90% effort. with 1' recovery. Increase the effort on each 10-20" effort.
Then the fun begins:
Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps!
If you are using power, then note your wattage for each rep. Finish with an easy 10' cool down.
Total time of 25-35'. Good luck! Learn more here

D3 Sponsor Spotlight for January

110% Play Harder is the 1st product to combine gradient and zoned performance compression with ice therapy in a single garment. It is simple, mobile, and effective. 110% is constructed with EC3D Gradient Technology using silver treated anti-microbial fibers which are a mix of 70% polypropylene and 30% spandex. This mixture allows for the best combination of flexibility and compression benefit while providing the comfort of an odor free wicking material.

An athlete wears the garment during their workout or race, or just puts it on after. Then they simply insert the patented ice sheets into the garment pockets for 20-30 minutes and go on about their business. The ice sheets are re-usable, and they do not drip or ‘sweat' moisture. The Ice sheets can stay frozen for 6-8 hours in our thermal packaging which we provide. This gives an athlete the ability to make more efficient use of their time and do something that's very easy to blow off.

110% Play Harder was picked up by several NFL teams in 2010, and we've had great feedback from the Elite Running and Triathlete community, including Michellie Jones and Paula Newby Fraser. We were also recently featured in ESPN The Magazine, and Runner's World.

For all readers of our newsletter there is a 10% discount on 110% Play Harder Products: The promo Code is: AMDMRC

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