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

  In This Issue...
  D3 in the News
  Breaking the 10% Rule
  Average Age Grouper:
      Fire Up the Grill!
  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:
Coach AJ IM CDA – 3rd overall
Pat O’Connor, Sara Cisler and Max Lawler at IMCDA
Jim Tarpley who raced Buff Springs
Coach Amy Kuitse (6th AG) and Kathleen Steffe (8th AG) at USAT Nationals
Coach Kevin (2nd AG) at Boulder Peak Triathlon
Sport Rotation - Breaking the 10% Rule
by Michael Ricci, Level III USAT Coach

Question:

"I have, in my schedule over the next year, to do a full marathon on December 10th, with a half mary in late November (as a training run), and IMAZ on April 15th, 2007. It's a very ambitious goal, I know, but I have no doubt that I can do it. I have a decent bike and running base, (80-100 mpw and 12-15 mpw respectively). Anyway, I have a training program for the IM that officially kicks off in late October (24 weeks), so I have up until then to build more base and add in swimming. My question is; how should I go about training for the marathon while also building base in the other two events? Currently, I have it worked out to where I run three times a week, bike three times a week, and will add swimming two times a week here in the next month (Monday is rest, or it might be a swim day). But doing this seems like it's causing me to break the 10% rule in running. Is this ok, if I'm rotating out events (less risk of overuse injury?)? I'll post my tentative training schedule as soon as I finish, but would love some input."

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

"Being committed to some goal in your life - a sense of having a mission, a purpose, even a calling - is a very motivating, very comforting thing. Some people's mission steps up to greet them, others have to hunt theirs down."

Unknown..


Average Age Grouper: Fire Up the Grill!
“Training for the 10k Olympic Distance Triathlon”

Run training for an Olympic distance triathlon can be a little bit like being a chef: you need a little bit of this and a little bit of that, but how much of this and that depends on how much you like it, and how much your body can handle. In this article we’ll talk about run training for the 10k in the Olympic distance triathlon for the average age group triathlete. I define average as anyone over 7:00 a mile and even the folks closer to ten to twelve minutes a mile.

continued on page two...