In This Issue...   D3 in the News   Triathlon & Golf?   Tapering for the Big Day   Surf & Turf 2005   D3 Multisport Camps 2005   Quote of the Month Giving a whole new meaning to "happy hour"! Confused about your training? Did the season sneak up on you? D3 has a solution for you! Email Mike or click here to find out more detials.   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 following D3 Athletes: Martina Young - 1st Place AG Finish at the Rock n’ Roll Man. Max Lawler – Half M Steamboat, 10th overall 1st AG. Katy Rosane – 3rd AG at Xterra Buffalo Creek. Steve Bouey was 15th overall at the Vail 8k at 8,000 feet. Steve Bradley – 1st AG at Mooseman. Jim Henrichson - 1st AG Lake Minnetonka triathlon Half IM. Jeff Braaten was 11th AG at the Metroplex Sprint Tri. Martina Young - 2nd Place AG Finish at the Indian Springs Park Tri. Kreg Boynton completed the Half MAX. Jay Fuller completed his first three triathlons! Bob Trautwine – finished the VT marathon in 3:11. Cathy Ruf – 3rd AG at 5430 Sprint Tri. Pete Snavely completed his first triathlon at the 5430 Sprint. Gary Holt qualified for IM Hawaii. Coach AJ – 7th overall at the NB Half IM Joe Vrablik won his AG at the Loveland Lake to Lake Tri. Kathleen Steffe won her AG at Loveland Lake to Lake Tri. Rick Hamilton conquered the Alcatraz Triathlon. D3 Multisport is proud to be a sponsor of the new Surf & Turf Aquathon Series in Denver, CO. This race will have great prizes, cool swag, and two distances! D3 Multisport 2005 Camps and Clinic Schedule 2005 Technique Camp, Boulder CO – September 9-11th - ONLY 3 spots left for 2005!

Quote of the Month We don’t get better from training; we get better from resting from our training.         — Matt Carpenter             US Trail Title             Gold Medal Tapering: Magic Formula? The age old question of tapering has and still hampers many a triathlete’s racing/training programs. For all the so called experts out there telling us what their World Champion “whoever” does or as a coach to the stars suggests... (No doubt based off of some biblical version of stone tablets they retrieved from the mountain home of the Greek Goddess of Victory “Nike”, there is a counter-balance.) Do we use a four, three, two or one week taper? How much speed work during the final weeks, coupled with rest, massage, and Zen-like meditation needs to be included to optimize our taper? You may wish to train right through a race; or key in on what you or your coach believed to be the ideal taper, but how ideal is it? For who is it ideal for—and how do we know this really is best for us? Not everyone is lucky enough to have a real life “Miss Cleo” in our corner for predicting what we really need to do for our tapers.    Continued on page two... Extra Mile Page 2 -->