D3 at the Races!
Speedwork in Disquise
Swim Drills
Quote of the Month
Train with Power!
The
information contained in this newsletter is the opinion of Mike Ricci and D3 Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the D3 Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as Mike Ricci and www.d3multisport.com are credited. If you do reprint or link to any D3 Multisport material, please send a courtesy email to mike@d3multisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.
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- D3 at the Races!
- Congrats to the following racers at IM AZ:
- Monica – First time IM!
- Andy – He gutted it out on a tough day!
- David – 90-minute improvement to finish in 11:14!
- Alex – First time IM!
- Barry – Two IMs in 5 weeks – unbelievable effort at both!
- Kevin – Solid race and his 2nd IM finish!
- Mike P and Shawn – The speedy guys who raced into the 10-hour flat range!
Speedwork in Disquise
Run Hills for more Speed
By Amanda McCracken
You know the part of the race when you feel you’ve hit the wall. Maybe you are on a hill or the flattest section of the course. Your mind is telling your legs and arms to, “Drive! Pump! Fire like pistons!”, but your muscles are crying out for mercy. We are demanding them to perform at a rate at which they are not conditioned. Our body can not supply the blood and oxygen that our hip flexors, in particular, are requiring to meet the demands of the coach inside our heads. Well, at least you’ve done your mental homework. But have you neglected working regular hill drills into your routine? Perhaps you do them but don’t know why. Do you vary the type of workouts? How do you approach the hill?
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Swim Drills
Go slow, to get fast
By AJ Johnson
To go fast, sometimes you have to go slow. Nowhere is this saying more applicable than in swimming. No matter how fit you are, what your LT or VO2 Max is, without proper form you will never reach your full aquatic potential. Spending 1 hour a week devoted to improving your swim stroke will pay off when you hit land in a new personal best, and feel like you have expended less energy.
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