World Headquarters
PO Box 19292
Boulder, Colorado 80308
email: mike@D3multisport.com
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In This Issue...
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D3 in the News
D3 Adds Coach Amy Kuitse
Improving Run Cadence
Great Athletes, Great Coaches?
Quote of the Month
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Check out the new
D3 Technical Running Shirts from Brooks. Choose from short-sleeve or long-sleeve.
Click here for more info.
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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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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
D3 MULTISPORT ADDS COACH AMY KUITSE FOR 2006
Boulder, Colo. – 1 February 2006 – D3 Multisport, Inc. is proud to announce the addition of Amy Kuitse for the 2006 season. Amy is a married mom of two athletic girls. She is an Occupational Therapist and has coached high school soccer, cross country and has helped others with their triathlon pursuits. This past November, Amy qualified for Ironman Hawaii in her first attempt. She is coached by Erik Cagnina, and we are looking forward to Amy joining us this season at D3 Multisport. Amy will be focusing on beginner triathletes for the 2006 season. Welcome aboard Amy!
Improving Run Cadence - Strides and Plyometrics
Focus on doing the drills and improving each week. Eventually you will go out for a run, look down, and see that your pace has improved, your heart rate is lower, and your cadence is over 90 rpm.
Run cadence, distance per stroke, and cycling cadence are all key factors when determining efficiency in triathletes. In the pool we try to lower the number of strokes we take in order to lengthen out our swim stroke. On the bike we try to maintain a cadence of 85-95 rpm in order to keep our legs turning over quickly. Run cadence actually closely matches cycling cadence, as the most efficient athletes try to maintain that 90 rpm cadence.
continued on page two...
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Shawn Rogers racing to 3rd overall in a 50k trail race.
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Quote of the Month
"Before success comes in any man's life he is sure to meet with much temporary defeat and, perhaps, some failures. When defeat overtakes a man, the easiest and most logical thing to do is to quit. That is exactly what the majority of men do."
Napoleon Hill
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Home Made Power Bars
by Hollis Rudiger
2.5 cups peanut butter
2 cups honey
2.25 cups soy protein powder
3 cups uncooked oatmeal
0.5 cup chopped walnuts
0.5 cup raisins
0.25 cup wheat bran (optional)
Warm peanut butter and honey on stove or microwave.
Stir dry ingredients into warm mix. Spread into
brownie pan and let cool.
Other options: other nuts, chocolate chips, pumpkin
seeds, dried cranberries, espresso grind, etc.
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