World Headquarters
PO Box 19292
Boulder, Colorado 80308
email: mike@D3multisport.com

  In This Issue...
  D3 in the News
  Pedaling Efficiency
  Improving Run Cadence
  Quote of the Month

Giving a whole new
meaning to "happy hour"!


Check out the 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
Congratulations to the following D3 Athletes and Coaches:
Top Performers of the Month:
Kathleen Steffe, Steph Popelar, and Kevin Konczak all WON their respective AG’s in the Boulder 5430 Triathlon Series! Way to go Team!
Other notables for the month:
Rocky Stricklin was 1st AG CATS 1/2IM Aquabike
Beth McGrory was 1st AG and 5th woman Overall in the Olympic Distance Gay Games
David Carney and Ari Melmed finished Vineman!
Sara Cisler won her AG and was 4th Overall in the Fat Rabbit Racing Triathlon
Jim Tarpley finished his first IM at Lake Placid
Andy Rusk also raced well at Lake Placid
Brion Gluck finished his first triathlon – Brion once weighed over 390lbs!
Martina Young finished her first IM in 12:04 at IM Austria

Pedaling Efficiency: Vectors and Motion
by Kevin Konczak, Level I USAT Coach

While most do not think about the actual vector breakdown involved in the cycling stroke and where the power is applied in detail, when you finally do think about it, things become clearer.

Pedaling... forward, down, back, up…which is it? Circles, ovals, heels up or heels down? With so much advice out there, it is quite possibly one of the most basic movements our legs make, yet so difficult to master to perfection we as cyclists can encounter. This is due to the number of angles of the ankles, thigh, lower leg, and muscles as well as changes of forces involved throughout a pedal stroke.

continued on page two...


Sponsor of the Month

MUltisport Design Works
20% off if you use the ‘athletes’ code upon checkout.

Quote of the Month

"Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you."

Heidi Johnson..


Improving Run Cadence

When we learn to ride a bicycle we are usually classified as a ‘masher’ or a spinner. A masher being someone who turns the pedals over at around 85 rpms or slower and a spinner is someone more likely to spin at 85 rpms and higher. When running we either ‘plod’ or we ‘float, and the difference once again is how quick our cadence is. One of the common denominators in faster runners is quick run cadence. Most Elite runners can maintain 200 steps (or better) per minute. That is 100 foot cycles for our purposes. As a coach, I like to see triathletes maintain a cadence of 90 or better.

continued on page two...