Athlete of the Month, September 2009 - Kirk MacDonald

Swim, Bike, Run
January 31, 2017

Mike Ricci



How did you get into triathlons?

As part of a fitness program to lose weight.

How long have you been involved in the sport?

Took up triathlon in July 2004 and just completed fourth full year of age group races.

How has having a D3 coach help you with your goals?

Tailoring training to my family and work schedule, setting realistic goals (i.e. measuring success against my own PRs/potential and not be unrealistic/frustrated about what I am not able to achieve), preventing overtraining/injuries and building training schedules from her base of understanding of being a top long distance AG athlete herself.

Which is your favorite of the three sports?

Enjoy all three but miss running the most when not able to run due to schedule, rest days or nagging injuries that force layoffs.

If you could spend a day training with anyone, who would it be?

Reinhold Humboldt, two time Kona AG champion in 55-59 and 60-64 age groups.

What is your favorite race and why?

Ironman Germany (so far). Energy derived from popularity of sport in Europe, huge crowds (500,000 this year) that push your pace and fast, technical bike course.

Person you would most like to meet and why?

Reinhold Humboldt. I would ask him how he mentally sustains 15-20 hour training week with a heavy professional workload and secrets of his success in competing well into middle age (which, at 53, I would like to do as well) at the highest level.

Favorite junk food?

I guess fried egg sandwiches with mayo would qualify along with fat free chocolate pudding combined with big scoops of peanut butter.


Born to Run by Christopher McDougall. Recently released. Beautifully written about why the Taramuharan indians are the best endurance runners in the world with added benefit of psychology of how to sustain long distance events.

Advice you would give a newbie?

Understanding that it will take several years to maximize your potential in triathlon by building a big endurance base and learning the technical/psychologically aspect of races. Respect the sport and its history. Read to get a sense of what is happening in the sport daily, pick up training/racing insights/inspiration and be part of a triathlon social network of more than 2000 athletes.

Coach Mike Ricci is the Founder and Head Coach for D3 Multisport.  His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.

Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.

schedule a call