D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Eek – you missed a workout. Did you enjoy the break or feel frustrated? Coach Jim shares a great reminder about the true meaning of a training-day-off in this week’s Triathlon Minute.

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D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.Sometimes the obvious is just what you need to hear. This week, Coach AJ brings us an appropriately timed reminder about diversity in our training.If you like our videos please share them!

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.Coach Jim shares his strategies for the weight room and offers an idea about how to make use of the trainer during the strength sets!If you like our videos please share them!

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Nutrition (and other factors) on race day can make or break your outcome. Learning what you need to eat during your race comes down to what you learn during training. Listen in as Team D3 Nutritionist, Craig David, shares a reminder about training vs. race day nutrition.

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D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Long course racing needs ‘Big Day Training’. In fact, up to 80% of your race time should be simulated during a training day. Why is this helpful? Coach Mike shares the answer in this week’s tip.

Get more training tips, from our  D3 U.

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Learn how a Fall Run Focus can help you improve your overall fitness next year, from USAT coach, Jim Hallberg.

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D3 Multisport is proud to release the video series, "The Triathlon Minute". Invest 1 minute each Friday and you may learn something you didn't know.

Keeping yourself hydrated in the winter can be a little more challenging than in other seasons. D3 Nutritionist Megan Forbes shares tips on how to stay hydrated, and vegetables are a highly encouraged strategy!

D3 coaches have a library of training tips and articles for your reference at D3 U.

D3 Multisport is proud to release the video series, "The Triathlon Minute". Invest 1 minute each Friday and you may learn something you didn't know. 

Colorado saw a beautiful, but cold snow fall this week. When it's this cold, how do you properly layer for your runs? Coach Mike shares his tricks in this week's tip.

D3 coaches have a library of training tips and articles for your reference at D3 U. 

D3 Multisport is proud to release the video series, "The Triathlon Minute". Invest 1 minute each Friday and you may learn something you didn't know.Winter training , it's ok to go out and have some fun! Coach Jim shares his ideas for how to break up your traditional routine in this week's tip.If you like our videos please share them!

D3 Multisport is proud to release the video series, "The Triathlon Minute". Invest 1 minute each Friday and you may learn something you didn't know.

Some training days just don't go as planned. Coach Jim remind us not to stress, and to just get back out there.

Get more training tips, from D3 U.

D3 Multisport is proud to release the video series, "The Triathlon Minute". Invest 1 minute each Friday and you may learn something you didn't know.

Yes, it's important to rotate through sports and enjoy the off-season, but there is no reason to park your bike for the entire winter. Coach Simon weighs in on how to enjoy indoor riding, his favorite bike trainer and shares the strengths of using one.

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Two of Coach Mike’s favorite bike trainer workouts. Fast paced, get faster workouts!

D3 coaches have a library of training tips and articles for your reference at D3 U.

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Coach Martina explains the difference between strength training and muscle control. You’ll understand why incorporating both into your routine is important to your race day success!

D3 coaches have a library of training tips and articles for your reference at D3 U.

D3 Multisport is proud to release the video series, "The Triathlon Minute". Invest 1 minute each Friday and you may learn something you didn't know.  

Do you understand the difference between muscle activation and a warm-up? Coach Martina does! She explains it in this week's tip, plus, she shares a specific example of muscle activation for your core.

D3 coaches have a library of training tips and articles for your reference at D3 U. 

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

With race season on the horizon, Coach Brad shares this reminder about good sportsmanship, and what it means to share motivating words with others!

On race day, you want to be prepared for all that the day brings!

D3 Multisport is proud to release the video series,"The Triathlon Minute". Invest 1 minute each Friday and you may learn something you didn't know.

Who says run drills should be reserved for track workouts? Coach Mike Ricci shares how doing them during training runs can help in a variety of ways!

On race day, you want to be prepared for all that the day brings!

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.

Triathlon Minute #133, a special day with special wishes. Merry Christmas from the D3 Coaches!

D3 coaches have a library of training tips and articles for your reference at D3 U.

Celebrating Matt Given as he qualified for and is headed to the Ironman World Championships this fall!

D3: What prompted you to get involved in triathlon?

MG: I had been a mountain bike junkie in the early 90's. In 2001, I bought a road bike and shortly thereafter, my next door neighbor dared me to the Boulder Peak. Both he and his wife beat me.

D3: Who is your coach and how long have you been working together? 

MG: Mike Ricci. We started about 6 months before IMAZ in 2006. I believe my first email to him went something like this, "Help"

D3: Favorite distance to race and what is your best race to date?

MG: Favorite distance is definitely Ironman. That short stuff is way too hard. Best race to date has to be IM coeur d’alene this year. I had hoped to have a good day, race the whole race, go under ten hours, and qualify for Kona for the first time. I some how managed to do all of the above.

D3: What is the single hardest workout you've ever done? 

MG: I have two that are tied for first (or last). First is mile repeats on the track. I'll build up to nine prior to an Ironman and try to run them all at around 6:10 pace. Number six or seven is probably the worst. I'll say to myself, can't do three more of these. The other one is a high intensity swim set. 9 x 200 on 3:00/right into 9 x 100 on 1:30/right into 9 x 50 on :45. Barf.

D3: What workout do you like the least, but know you'll get the most out of?

MG: The mile repeat set from above. I think it lifts my speed and teaches me how to suffer at the end of the marathon.

D3: How does your wife and family put up with all the training? I know you coach a few teams for your twin boys so how do you work around that? 

MG: I am lucky enough to have a very flexible career. I can do long rides and other workouts during the week. I'll do workouts on the weekend but nothing too long. I also get up really early to go workouts. I try to make it as little an impact on them as possible. Also, I don't do a lot of extra stuff. I cut out TV. I don't go out with "the guys", etc. I am usually either training, working, hanging out with the family, or doing stuff around the house. Everything else can go. I also make sure we do lots for the kids and wife when it is not training time. All that being said, it's still hard. They sacrifice for my habit. I try and acknowledge that as much as possible; in little ways.

D3: What does a typical training week look like for you?

MG: During an IM build, I'll shoot for over 20 hours/week. That'll be 1 long ride/1 long run/1 over-distance swim. Then I'll also do one high intensity interval set for each sport. For the bike, I like to ride on the trainer with a Spinervals DVD. For the run, it could be hill repeats or the track. Then I fill the rest with two hilly runs of up to 90 minutes and two to three bikes that are 2:30 4 hours. Then two or so swims if I have the time.

D3: What foods do you hate giving up to get to race weight? 

MG: Desert: Ice Cream (Glacier on the Hill) and cookies. My late bowl of cereal I love it.

D3: What is your dream job?

MG: Working on my own, consulting with different businesses on business development and sales organization development issues. Giving sales seminars to companies and individuals; and working with several startups at one time to help them make it. Wait that is my job. I made it! (www.mattgiven.com)

D3: Who is the triathlete you'd most like to emulate?

MG: I am jealous of all the ber-bikers. My strength is the run so I am always playing catch up until the end. As far as pro, I love Faris attitude. He just lays it all out there. He also doesn't get into all of the science around the sport regarding power and nutrition, etc. Just lace 'em up and go! I unhooked myself from the HRM for coeur d’alene this year and I think it helped me race faster.

Also, there are lots of great personal stories in triathlon in the back of the pack. From Jon Blais to Sister Madonna, and the Hoyts. If those stories can't get you going, I am not sure what will.

D3: The three people you'd most like to meet?

MG: Will Ferrell, Adam Smith (the economist) and My Dad 40 years ago.

Meet Jon Haukaas, D3 Athlete of the Month!  Jon is a bit of an outdoors junkie ‚Äì he loves to be outside whether it‚Äôs climbing, skiing, camping or mountain biking. He earned the Athlete of the Month Honors by taking 3 hours and twenty minutes off of his Ironman time. Enjoy the interview with Jon.

Can you tell us a little bit about your sports background? Which sports did you do as a kid and as you got older? 

I learned to skate about the same time I learned to walk. I’ve played hockey all my life. I dabbled in tons of other sports – high school football, a couple lacrosse games, two years on the U of MN club rowing team, martial arts. I got into running and cross country skiing in my mid-thirties just to get back into a shape other than round. Finally triathlon last.

What was your motivation to get started in triathlon?

I’ve always liked to try a lot of different sports. I grew up on Lake Superior and always felt comfortable in the water. Hockey used a lot of the same leg muscles as biking so I was pretty good at that from the start. As I got into running, triathlon was the natural progression to break up the boredom of long runs.

When and where was your first race?

My first triathlon was an off road race in 2004 – the Chequamegon Fat Tire Tri.

What interesting job did you have as a teenager?

I had all the traditional teen jobs – usually for VERY short periods of time. Fast food, grocery stock boy, lifeguard with the Parks & Rec department. The best is always to be self employed so ran a trap-line every fall and the pelts made me enough money to get through to the next summer.

I know your better half is involved in your training as well ‚Äì tell us how that works and how you keep each other motivated? 

Schedule workouts to minimize impact on our “together time”. Promise to do an IM distance only every other year (odd number years) so I’m not constantly training and have time for a life outside triathlon.

“Can’t” must be proven by trying it first.

Who is your coach at D3 and how has your coach helped you with your goals?

Mike Ricci – and every workout must have a purpose. Power, speed, endurance, even recovery. Its never “just a run/bike/swim”. Laying out what it will take to achieve the goal. Understanding that goals don’t come easy, it takes work, but work gives rewards.

This season you started racing with Power ‚Äì can you tell us how that changed your approach to cycling (if it did) and did it help you? 

The PowerTap made me realize how inconsistent my riding strength was. The PT is immediate feedback. You see how much and how often you slack off when riding. On the other side it helps keep me in check from going to hard and don’t blow myself up.

Have you done any races that you’d traveled for?

Las Vegas Marathon; Spirit of Racine HIM, WI; Ironman Louisville, KY; US Adventure Racing Association National Championships 2007, MO; Napa Vintage HIM, CA; Ironman Coeur d’Alene, ID

Best Triathlon moment? 

Running a 1:42 at the Napa Vintage Tri. It was a PR for any half marathon I’ve ever run. It also brought me in to take first place in the Clydesdale division.

What is your favorite race and why? 

I’ve never done a race twice yet. A couple times I’ve done the same race but a different distance (sprint/olympic). Favorite would have been the Cheq. Fat Tire Tri but it doesn’t exist anymore. Favorite road tri would be the Buffalo MN Olympic Tri. Best volunteers are definitely at IMCDA.

What are your long term goals in triathlon?

Sub 5 hour HIM. Keep cutting my IM times. Keep doing them until my age catches up to my times.

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

Mike Kloser, World Class Adventure Racer

What’s in your race future?

Focus more on HIM distance, Xterra racing and pull together another adventure racing team.

What’s your favorite workout?

Cross training on the mountain bike.

What your least favorite workout?

Any interval or tempo workout while I’m doing it, none of them when I’m done.

Tell us something interesting about you! 

I used to attend a Mixed Martial Arts gym doing Thai Boxing, Jiu Jitsu, MMA and weaponry. I became a Level 1 Instructor in stick and knife fighting under Dan Inosanto (Bruce Lee’s best friend and martial arts partner).

After years of email exchanges with D3, Donna finally hopped on board in 2008 and has seen solid improvement in her triathlon racing. Even though Donna lives part of the year in FL and KY, we had a chance to meet her last year as she came to Boulder for a few months to train. Her 2009 racing is off to a hot start and we've selected her as the D3 Athlete of the Month!

Can you tell us a little bit about your sports background? Which sports did you do as a kid and as you got older? 

I played basketball in middle & high school. I was decent enough as a freshman to get to play varsity ball, but I was in no way a star. I liked playing defense because I thought it was fun running up & down the court throwing your hands all over the place like a crazy person! I ran the 1 & 2 mile distance in track while in high school as well. I hated doing 440 repeats then & I still don't like speed work. I played a lot of church league volleyball, walleyball, and took aerobic classes for several years, but didn't run again until my early thirties. I bought my first road bike when I was 28 and started riding bikes with my local club in the evenings for something to do. Four years after I started riding bikes, one of my riding friends asked me if I wanted to run the Chicago Marathon that October. I asked her if she was nuts since I hadn't run since high school. She told me that she knew someone who had followed an 18 week program & was able to do the marathon easily. I was up for the challenge, so we signed up, followed the program & I did my first marathon in Chicago in 2000. I was addicted I did 20 marathons in the next 4 years.

What was your motivation to get started in triathlon?

Peer pressure! I was running a lot of miles doing all those marathons and I was riding my bike a lot. I was doing century rides with friends on the weekends I wasn't doing marathons. Several of my friends started doing triathlons, but I didn't know how to swim, so I thought that sport was out for me. In 2003, about 7 of my riding buddies were doing IM Wisconsin. I couldn't stand it I wanted to go so bad! I picked up a wetsuit at a marathon exposition & decided I would teach myself to swim so maybe someday, I could do a tri. I would go to the lake & practice "swimming." I couldn't put my face in the water & I just couldn't figure out why I was so exhausted when I thought I was in such good shape.

When and where was your first race?

My first race was the ironman distance at the Deercreek Pineman in Mt. Sterling, Ohio in September, 2003. One of the guys that went to Wisconsin had a terrible race & he was so upset after training all year for it, he decided he wanted to try again, 2 weeks later! He managed to talk me into going to this event even though I still didn't know how to swim. He said there was no way I could drown with a wetsuit on. The swim was 4 loops in a lake & after the first loop of the swim, fog settled on the lake & no one could see the buoys, not even the kayakers. So they called off the swim! I was so excited. I finished the bike & then ran for the 1st time off the bike. I had so much fun at that race that I decided to sign up for IM Florida for 2004 & decided to take swim lessons. I finally learned to swim in May 2004.

I know your better half is involved in your training as well tell us how that works and how you keep each other motivated:

I met my husband, Larry, when I started training for my first marathon. He was in my training group & was running his first marathon too. He also loved biking and we started spending a lot of time training together. We had one other thing in common besides running & biking: neither one of us could swim & we both wanted to do a tri. We spent a lot of frustrating hours in the pool together learning to swim. We have had some great times training together and traveling to events. When we first got into this, we scheduled vacations around events to keep us motivated to work hard. We have been all over the country & have had some great trips. He does some of the events with me & provides support for the rest. He's my greatest fan!

Have you done any races that you’d traveled for?

I have to travel to almost all the races I do, because there are very few races that are close to home. I've not been overseas to any races, but I have been to lots of different events within the U.S. and Canada. My favorite recent travel trip was to IM CDA. We took a motor home & spent a couple of weeks traveling to the event in Idaho & then spent a couple of weeks getting home. I biked & ran in some really beautiful places along the way.

What is your favorite race and why? 

If I had to pick a favorite race, it would be Memphis In May or St. Anthony's in St. Petersburg. Both races are at the beginning of the tri season, bring in some really good competition, and are a good gauge of your fitness at the start of the year. St. Anthony's is a beautiful venue. Memphis in May is staged in a park north of Memphis, TN and allows camping right across from the transition area. We always enjoy a camping weekend with our tri friends.

What are your long term goals in triathlon?

I would love to qualify for Hawaii. Other than that, I make my goals on a yearly basis. My husband would like to see me get this IM thing out of my system so we can go on some of those exotic trips we've been putting off because of my training.

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

Coach Mike Ricci, of course. Is there anyone else? 

What's in your race future?

I can see myself turning my attention to short distance racing in the future, but I'm not sure. I might even try an endurance run some day. I love the training and the discipline that comes with the sport more than the racing itself. Racing makes me sooo nervous! So, as long as I've got a schedule on my computer, I'll be happy doing whatever.