Issue 017 • February 2004 ----------------------

World Headquarters PO Box 19292, Boulder, Colorado 80308 email: mike@D3multisport.com   This Issue:   D3 Consulting Service   USAT Coaches Conference   Recovery & Nutrition   Stretch: Low Back   D3 February Birthdays   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 I would like to Congratulate the following D3 Athletes that made USA Triathlon ALL-American this season: Coach Erik Cagnina (AA) and his athletes: Amy Kuitse (4th overall), Lisa James (AA), JohnLapehn (AA) and Lori Cahill-Staats. Coach Mike (HM) and his athletes: Jeff Keil (HM) and Joe Gambescia (HM). (AA = All-American and HM =AA Honorable Mention). “Only those who risk going too far, can find out how far one can go.” - T.S. Eliot New Consulting Service I understand that many athletes can create their own weekly and seasonal plan. I also realize that sometimes it’s good to an experienced coach to bounce ideas off of which is why I am offering to do some consulting. My consulting service will include a creation of your annual plan and phone consultation(s) at your discretion. I guess I could be called a Triathlon Consultant. This is how it would work: After the initial consultation I will create an Annual Training Plan (ATP) for you. The ATP is a comprehensive, overall plan to help you achieve peak fitness for your goal race. I will also add on a few sample training weeks for you, to best suit your personal schedule. Using these tools you can then begin to schedule the detail of your workouts. If you’d like more info on this service please contact: mike@d3multisport.com D3 in the News Coach Mike was awarded the job of writing the training programs for the USA World Championship Teams for the second consecutive year by the USAT Coaching Committee. The Short Course World Team will compete in Portugal in May 2004 and the Long Course team will compete in Sweden in July 2004. Mike was selected to the USAT Triathlon National Coaching Commission in January. Congratulations to Sean Truchard for a PR at the LV marathon in January! D3 February Birthdays Tim Sells (not quite 40!), Bob Seemuth, and Amy Kuitse.

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