In This Issue...   D3 in the News   High Octane Pancakes   Race Day by Coach AJ   KB Goes for Big Air   Surf & Turf 2005   D3 Technique Camp   Quote of the Month Giving a whole new meaning to "happy hour"! Check out the new D3 Super Visor from Headsweats. The most comfortable visor you will ever wear! Click here for more info.   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 in the News Congrats to the following D3 Athletes: Iona Mackenzie qualified for Ironman Hawaii! Max Lawler - 5th overall and 1st AG at Vineman Ironman Martina Young – 3 minute PR in the Peachtree 10k Greg Boynton – 4th AG at Shawnee Mission Tri Lori Trautwine – 4th in her AG at the DC 5 miler Pat O’Connor raced strong at Ironman Canada! Cathy Ruf – 3rd AG at 5430 Triathlon Half IM and 2nd overall in 5430 Triathlon Series Steve Bradley – Graham Beasley Tri 1st AG and K-Town Tri 2nd AG Lori Cahill – Alaskan State Championship - 1st AG/4th OA Amy Kuitse – Muncie Endurathon 4th OA John Lapehn – Muncie Endurathon 8th AG Iona MacKenzie – 2nd AG/9th OA Osoyoos 1/2 IM Julie Pfeifle – 5th AG at San Jose International Daniela Pradler – IM Austria 12:28 (1st IM) Katy Rosane – 3rd AG at Buffalo Creek XTERRA, 1st AG/10th OA Boerne Triathlon Shawn Rogers – 2nd AG, 10th OA at the Over the Mountain Tri, IM-USA FINISHER! Dave Zaran – IM-USA FINISHER! Coach Kevin – IM-USA FINISHER; 17th AG, 56th Overall! Coach AJ – 3rd AG at Boulder Peak and 2nd AG at 5430 Triathlon Half IM D3 Multisport 2005 Camps & Clinic Schedule 2005 Technique Camp, Boulder CO – September 9-11th

High Octane Pancakes 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.     If you have any other questions just send them on. AJ Johnson is a USAT certified coach. He can be reached for personal coaching at AJ@d3multisport.com Quote of the Month Don't be content with average because average is just as close to the bottom as it is to the top. — Danielle Ballentine Extra Mile Page 2 -->