In This Issue...   D3 in the News   Mag Trainer vs. Rollers   D3 & BT Partner Up   ALS Athlete Goes to Kona   Quote of the Month Giving a whole new meaning to "happy hour"! Check out the new 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 Congrats to the following D3 Athletes: Coach AJ was 2nd overall at the US Half Iron Championships in KC. Kreg Boynton was 1st overall in his AG at the US Half General Category Race. Pat O’Connor was 2nd AG and 4th overall at the Golden 5k. Rick Hamilton completed the Pineman Half IM well within his 6:00 goal – next up is IM!. Joe Vrablik had a great race at the Harvest Moon Half IM! Bob and Lori Trautwine both raced the Great10k in Pittsburgh and both placed very high with Lori placing as the 62nd overall female and Bob was the 70th overall male. Cathy Ruf ran to a PR at the Chicago Marathon. Rob Fineberg ran to a 3:49 in his first marathon attempt. Kim Nickel ran to a 3:07 at the Chicago Marathon. Jon Blais Finishes Ironman Hawaii! A good buddy of mine, Jon Blais, who was diagnosed with ALS, completed IM Hawaii on Oct. 15th! Please read the following stories and check out Jon’s website as well: ALS Warrior Poet, Ironman Live, Active.com

2006 Annual Training Plan The ATP is designed for use by those who have an understanding of their training and want guidance in developing an ATP that targets a specific time or race for peak performance. The periodization based ATP will define swim, bike, and run weekly volume levels and identify key weekly workouts to include: Bricks, long runs and long rides. The package includes: 45 minute consult with Coach Mike Ricci and/or Kevin Konczak 2005 Annual Training Plan customized for you Customized sample workouts to help you train optimally Planned weekly hours designed around your time constraints Weight training program Daily stretching routine Core strength program If you are interested in having your best season in 2005, contact me today. I will only be doing a limited number of Annual Training Plans for 2006, so don’t get left out! Email Mike or click here to find out more details! Extra Mile Page 2 -->