Issue 011 • August 2003 ----------------------

World Headquarters PO Box 19292, Boulder, Colorado 80308 email: mike@D3multisport.com   This Issue:   D3 August Birthdays   Olympic Training Center   Stretching Part II   Born to Suffer   Sponsor of the Month   Quote of the Month   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.

Opening Thoughts The purpose of this e-letter is two-fold. First I would like to share information on training/racing techniques that I have developed in my fifteen years of racing/coaching. If you think there is something valuable in here that others could use, please pass it on. If there is something that you would like to see in here,send me an email. I have developed a large network of great resources and I if I don’t have the answer, I will know someone who does.  Secondly, this e-letter will be my personal space to brag about the athletes I coach and give them the praise they deserve—after all—it’s the athlete that does the hard work.   Train Smart, Coach Mike “Only those who risk going too far, can find out how far one can go.” - T.S. Eliot D3 Athletes in the News Congrats to 5430 Half IM Finishers: Joey G., Tim Sells, Jeff Kline and Stephen Bouey. Also we had some fast women at the Denver Danskin Tri as well: Stacy Gahn, Melissa Baldridge, Katrin Deuter, Sheryl Sussbauer, and Melanie Ricci (who took 4th in her AG). On the same weekend we had Sybil Praski completing her first Half IM at Vineman! Doug Koktavy raced his 3rd tri of the year at the CO State Games and is on a roll. We had scores of folks out in force at the Boulder Peak Race – including Audra Kammerer (8th AG), Jeff Keil (8th AG), Shelley Brown, Neil Smith, Tim Sells, Mark Sunderland, Tim Dolan and Stacy Gahn. Congrats to all of you – great racing!! Team D3 Product Update: If you are looking for an Xterra wetsuit, a Polar heart rate monitor or gear to race or train in, please contact me: Mike@d3multisport.com for more info. We offer substantial discounts and most times we can get you the best deal possible.

D3 Athletes in Action! EC at Day 2 of the D3 Sufferfest! D3 August Birthdays Karen B.       Extra Mile Page 2 -->