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Issue 105 - June 2011

Dear Athlete,

Welcome to Summer!
For many of us, it's been a long time coming. Just two weekends ago in CO it was cold and rainy almost March like. Yuck. Hopefully your weather has turned the corner and you are looking toward some upcoming races.

This month's edition of 'The Extra Mile' includes Simon Butterworth's Ironman St George race report and an article about resting too much or 'detraining' – written by Mike Ricci. Coach Mike also tackles the always popular 'Why Should Triathletes do Flip Turns'?

Congratulations to last month's 'Caption Contest of the Month' - here is the picture and the winning entry was Fredrick Foster: "Chief, I think the weather has knocked out my shoe phone! If you can hear this, I'm headed back to control headquarters.” Fredrick won some cool D3 gear and he'll be sporting it proudly at his next race.

As always, if you have a question about training, please feel free to send us an email at mike@d3multisport.com and if you are about to purchase a training plan for an upcoming race, please check out our selection of race plans – they are effective and efficient!

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

Coach Mike

Racing Ironman St. George

If you think about it carefully there is really no such thing as an easy IronMan. If you put out your best effort on the day it does not matter if it is flat like Florida or almost constant hills like St George. Florida is simply faster. Both are hard...

Continue reading Coach Simon's article online »

Triathlon Training: When Rest becomes Detraining

D3 Founder Mike Ricci explains how rest is one level of recovery, but detraining is whole other level.

Read Coach Mike's article online »

Triathletes and Flip Turns, Are they Important?

The argument against doing flip turns is a strong one: You don't do flip turns in a race! While that is a valid point and I can see the logic behind it, I can take the same logic and say, While swimming in open water, you don't get to hold on to the wall every 25 yards. So, which is correct?

Read Coach Mike's article online »

“It's not what happens to you that determines how far you will go in life; it is how you handle what happens to you. ”

~ Zig Ziglar

June Athlete Results

June Athlete Results: 5430 Sprint Finishers: Rhianna Taylor Nate Diaz Thom Ward Rudy Kahsar, 2nd overall Stuart Vettese, 3rd AG Annette Mitchell Jason Hirschberg Owen Hammond, 9th overall Blake Caldwell Yasmine White, 2nd amateur overall Sunrise Sprint: Katie Lynch 3rd AG Michelle Sirois 1st AG Debi Rose, Bolder Boulder 10k, 1:12 Boulder Sunrise Oly, 3:34 Beth Wrobleski, Sunburst 5k, 25:23 Michele Zellmer, Sunburst 5k, 26.42	Paige Swenson, Boulder Sunrise Sprint, 1:48:55, 7th AG, 41st female. Maureen Kennedy, Sunburst 10k, 54:00 Ketill Helgason, China 2 x Oly Distance, 5:39, 3rd in age group Diana Vogeler, Muncie Oly, 2:56 Paige Swenson, completed her 1st CAT 2 MTB race Danny Veksler IMTX. First ironman 11:48! Well done Danny boy! Sandra Lopez. USAT Aquathlon Nationals. 48:50, 3rd AG and Qualifies for Worlds in China! Kathleen Kellams. 5k 34:51. Way to go Kathleen!	Danny Veksler finishing his first Ironman, Ironman Texas
Chris Masilon on his way to a PR at a recent Olympic Tri	Ketill Helgason, China OLY, 2:33, 6th AG, 4' PR Joe Hysong, Pokagon OLY Diana Vogeler, Tri Ancilla Sprint, 1:15>18, 3rd AG Colfax Half Marathon: John Fox, Ashland Lions Sprint, 1:07:30 Sasha Underwood guided a blind athlete to a 2:06. Casey Garland went 1:58 at the Tri Rock Annapolis. Chris Onyak ran a 2:37 at the Cleveland Half Marathon. Richard Peck went 6:05 at the REV3 Knoxville Half Ironman. Debi Rose, Colfax Marathon, 5:41:31 Bill Swanson, Bay to Breakers 12k, 1:30:10	Beth McGrory, Arizona Oly, 2:47:49, 3rd AG D3 Coach Ali Winslow's BPC Shows Off Talent at the Pat Griskus Triathlon and New England Regional Championships!: 1:55:26 Vic Brown (1st M30-34) 2:03:49 Colin Kipping-Ruane (9th M20-24) 2:39:25 Sarah Murray (5th F20-24) 2:20:49 Laura Miyakawa (2nd F30-34) 3:12:21 Rachel Rubenson (17th F30-34) 2:47:35 Christina Taddei (14th F30-34) ***If you don’t see your results posted, please contact your coach to make sure he/she is receiving your updates.

Photo Caption Contest

This month's Caption Contest: Ketill Helgason is riding in an ITU style race – Please send all captions to mike@d3multisport.com. The Winner will receive a D3 Run Cap!

[click image to enlarge]

Recipe of the Month: High Octane Pancakes

by Coach AJ Johnson

In one bowl mix: 1 cup oatmeal, 1 cup flour (I have experimented with white and wheat, but you must use AT LEAST 1/2 white), 1/2-3/4 cup of brown sugar, 1/2 tsp. baking soda, 1 1/2 tsp. baking powder, cinnamon and nutmeg to taste.

In a separate bowl, mash up 2 bananas with a fork, add 1 cup milk (soy works fine) and 1 egg. Mix this up and add it to the dry ingredients.

From there you can cook it like a regular pancake. If you are trying to make a bar to use on a ride or run I would suggest adding some honey or syrup and then you just put the mix in a pan and bake at 350 for 8-12 minutes. Then just cut them up into bars after they cool. This batch amount will make about 6-8 pancakes or 10-12 bars.

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