Vince Lombardi once said, "Practice does not make perfect. Only perfect practice makes perfect." When applied to triathlon training, this sentiment underscores the importance of preparing yourself to race at your best. Are your workouts tailored to train both your mind and body for race conditions? Below are race simulation workouts categorized by discipline to help you get race-ready.

**Swim:**
Do you have a target time in mind for your swim split? Have you practiced that pace? Try the following workout to not only test the feasibility of your goal but also remind your body what it will feel like.
- Thorough warm-up
- Determine race pace: If your goal is a 1000-meter swim in 15 minutes, your pace per 100 meters will be 90 seconds. Maintain an even pace as distances increase. Try to make the last 4 x 100s faster than the first set.
- 4 x 100 at race pace (10 seconds rest), 2 x 200 (15 seconds), 1 x 400 (20 seconds), 2 x 200 (15 seconds), 4 x 100 (10 seconds)
- Sufficient cool-down

**Bike:**
How many of us go to a race without having ridden the course? Ride the course! Familiarize yourself with the curves, hills, and road conditions. Practice accelerating from the starting line and navigating hills and turns safely. Here's a way to simulate race surges on the bike:
- Ride with a partner stronger than you
- After a 20-30 minute warm-up, do a fartlek workout based on your partner's surges for 30 minutes. Maintain just below race pace.

**Run:**
Simulate running at the end of a triathlon by practicing running fast on tired legs.
- Finish the last 10% of your long run at race pace or 20 seconds slower than your goal pace.
- After warming up, run one mile at hard effort (5k race pace), then 2 x 800 or 4 x 400 at the same pace.

**Bricks:**
Swim to Bike:
- Set up transition area with race gear and nutrition.
- Warm-up in cold water.
- Swim 10 minutes at close to race pace, exit water, practice transition, and mount bike.
- Ride at a moderate effort for 15-20 minutes before settling into a longer ride at zone 2-3 heart rate.

Bike to Run:
- Bike 45 minutes at an easy to moderate pace, then transition to running shoes.
- Run one mile just below goal race pace, then do a 2-mile loop at race pace.
- Return to the track for an 800 at goal race pace.
- Repeat bike-run sequence 3 more times.

**Nutrition and Mental Preparation:**
- Practice eating during your race simulations as you plan to eat during the actual race.
- Make a checklist for your race simulation preparations.
- Conduct the simulation at the same time of day as your planned race to practice appropriate nutrition and mental talk.

Incorporate these race simulation workouts into your training regimen to fine-tune your performance and ensure you're ready to tackle your next triathlon with confidence.

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Plyo Routine #1Run 10 minutes to warm up and end at a field where you can do your drills.

One leg hops 20-30 times (for distance)

Two leg hops 20-30 times (for distance)

Box jumps 20-30 times (for height)

6×100 yd skipping for distance (walk back to the start – see photo)

6×100 yd skipping for height (walk back to the start – see photo)

Jump rope 10 minutes

Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 time back to the start – take a short rest before next rep

Plyo Routine #2

Run 10 minutes to warm up and end at a field where you can do your drills.

One leg hops 20-30 times (for distance)

Two leg hops 20-30 times (for distance)

Walk 100 yd on heels

Walk 100 yd on toes

High knees 30 seconds (photos below)

Quick short steps on ground 30 seconds – think ‘quick feet’

Butt kicks (see photo)

Crossovers (see photos)

6×100 yd skipping for distance (walk back to the start – see photo below)

6×100 yd skipping for height (walk back to the start – see photo below)

Jump rope 10 minutes

Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 times back to the start – take a short rest before next rep

In the sport of triathlon the off season refers to the period of year with no races on the schedule. It certainly is not a time for eating, watching TV and becoming a couch potato. For many athletes this represents a time for reduced training and pursuing other interests, but for others its time to get that advantage on their competition for the upcoming season. This time of year is the most effective time of year for improving triathlon performance. During the racing season a busy schedule of working and training for three sports leaves little time for focusing on your weakest sport. Whenever an athlete focuses on one sport the other two sports will suffer. That’s no problem in the off season since there are no races and as the racing season approaches training for all three sports can resume. Every triathlete has at least one weak sport.

An improvement in each of these sports basically comes from more time spent training for that sport. In the off season I strongly recommend reducing the hours of training for two sports so that your weakest sport can be focused on without increasing the total weekly volume. For example, if cycling is your focus and your total off season weekly volume is 15 hours (3hr swim, 5hr run and 7hr bike) reduce the swim to 2 hr, the run to 3hr, and increase the bike to 10 hours. The reduction in swim and run training will still be enough to keep from losing too much run and swim fitness and will come back quickly once normal hours of training start. An athlete with even less time to train may even have to cut back the swim to once a week and the run to 2 hours a week. For a period of a few weeks to a month an athlete can even cut back to little or no training on two sports to really boost that single sport focus.

A high frequency schedule can also help with an athletes one sport focus. For example if an athlete were to focus on their run and during the season they ran for 1 hr 3 x / week they need to increase their frequency to 5 x per week. To avoid increasing mileage too quickly and getting injured they could run 1 hr 2x/week and the other 3 runs of 30 – 45 minutes would keep the mileage from increasing too quickly and their frequency would still increase. Runs can also be broken up into two workouts (or two a day). A 30 min run / 1 hour bike and 30 min run will put less running stress on the legs than an hour straight, yet the frequency has increased and the benefits of running an hour are still there. Some very high mileage run weeks can be accomplished injury free this way.

Some other ways of improving for one sport other than or in addition to increasing the volume may include the following: for swimming – a swim clinic, joining a masters swim program or having your swim videoed by a coach. For cycling it may be starting a strength and weight training program, using power cranks, starting to train with a power meter or joining up on the local group ride. For running it can be training with a run group on the track once per week, strength training, adding some hills to your runs or plyometrics.

So now you can look at this years “off season” as a chance to get an advantage on your buddies by improving your weakest link. Whether you increase your weak sports volume this winter or do some sport specific work the next racing season will be your best yet.

Your "A" race has arrived!

You are so excited you try everything to calm yourself down and focus on your race. You have done the training. You have eaten a wide range of nutrient dense foods, drank lots of water the last 36-48 hours and are well rested. What could go wrong?

Well, hopefully nothing but that is many times not the case. You put on your wetsuit and get ready to leave transition only to realize that you have no swim goggles! Oh no! What about the time you had the ride of your life only to come into transition and not be able to find your bike? Or you show up on the wrong day of the race? What???? I have seen and heard about many of these episodes and more that can really ruin a day that you have worked for months trying to find that PR!

Here are some sure fire tricks to help you earn that PR on race day and go in prepared and not scrambling to find lost equipment. 

First, get your bike tuned up 2 weeks in advance. I can't tell you how many times I see people have mechanical issues that could have and should have been avoided. I mean have your local bike shop go through everything. No use in training for an Ironman if you can't finish it due to a frayed cable that snapped at mile 20!

Second, lay all of your race clothing, nutrition, water bottles, equipment and race packet out on the floor the night before. As you lay it out, go through the whole race in your head. Start with nutrition. You need to put it on your bike or carry it with you on the run, so put it on the floor.

The swim: wetsuit, cap, 2 pair of goggles,( I have seen many people break a strap on their goggles on the way to the water), body glide and anything else you might want like pam spray for the wrists and ankles. Yes, Pam spray will help the wetsuit come off easier in T1.

Then on to the bike: You need helmet, bike, water bottles, gels,( or whatever you will eat on the bike), numbers on the bike, sunglasses, sunscreen, towel and whatever else you might need. Don't forget tubes and bike repair needs.

Last is the run: You don't need much, running shoes, hat or visor, and a number belt. Optional items might be fuel belt and socks. You will also want to bring extra clothes if there is the possibility of having inclement weather.

What to do when you get to the race:

First, get there early and find your favorite spot. If you are late you may be next to someone who takes up 2 spots and have to convince them to move their stuff. Easier said then done in many cases. Set up all of your race gear on a towel in a way that works for you. Think about where you want all of your items to be when you get there after the swim, and after the bike. A minimalist mindset works best here. Less clutter means less confusion when you get there. Once transition is set up, you should walk to all the entrances and exits and memorize where your spot is. You might want to do a walk through a second time as the transition area becomes more full and it may look different. You will be best served if you count racks, notice points of interest and the like. Balloons and chalk work sometimes but what if the balloon flies off? Or everyone decides to use chalk? All things to think about.

Visualize! Next, chill out and visualize how your race will progress. Extra focus needs to be on what you will be thinking as you are going into T1 and T2. As you are running up the beach you should be thinking about what order you are going to take things off and put things on in the quickest time possible.

Warmup! Last comes a good warm up 30-45 minutes before the race. You will need a 10-15 minute warm up in each event. A good way to do this is in reverse order. Run, bike, swim. Each one needs to include some fast pickups at or above race speed that last about 15 seconds. This will get the heart rate up and not be a shock to the body when it is time to perform during the race. It's a good idea to lay your wetsuit or something on your bike rack as you leave for bike warm up. I have had people take my spot when I get back. Don't move their stuff but go find an official to help you out. I have also seen fights in transition that have ended up in disqualifications after someone has moved another athletes things.

Now it is time to race! 

If you take the time to really think about what your day should be like in advance, then you will have fewer mishaps on your big day. Don't turn forgetfulness into an emergency situation, get your gear together early in case you think of something else you need before race day. It really is simple but you must be diligent in your preparation, just like you did for your training. So go get that PR! 

Ryan qualified for and will be competing in Kona in a couple of weeks! Ryan's coach, Jim, is pleased to share that Ryan finished 2nd in his age group at IM Louisville and two weeks later competed at the 70.3 World Championships in Vegas.  He is currently working on his PhD and is recently engaged to be married.

What motivated you to get started in triathlon?

While I was in graduate school at the University of Tulsa, I became very good friends with a professor there named Gordon Purser. He had recently starting living a very active lifestyle and attempting all sorts of crazy endeavors. He had starting running marathons, competing in triathlons, etc.,

and he was all about getting his students, family, and friends involved. He begged me for several years to do a triathlon and after avoiding them for as long as possible, I finally caved in and agreed. With no biking, swimming, or running background I competed in a sprint triathlon one Saturday, and followed in with an Olympic on Sunday. Even though I almost drowned in the lake, I was hooked! Ever since I have been slowly challenging myself to longer and harder distances and Gordon Purser has been there with me for every inaugural attempt.

Your best triathlon moment?

My very first Ironman was in Cozumel. It was a bucket list item and something that I just wished to finish. Coming out of the swim I realized I had not put my bike jersey in my T1 bag. Per WTC rules, you must wear a shirt while on the bike. Therefore I spent 10 minutes asking someone for a t-shirt to borrow until I finally found a XXL Old Navy shirt which was used as a towel. I ribbed off the sleeves, tied the bottom in a knot and proceeded to bike 112 miles! 

What is your favorite race and why?

Ironman Cozumel. The place is beautiful, the support from the locals is incredible, and it has the most crystal clear waters to swim in that I have ever seen.

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

I think I would like to train with my dad. If I wanted it to be a hard training day I would spent it with my dad from 20 years ago, but I would really enjoy the company and the companionship of biking with my dad for a day.

What's your favorite workout?

I love speed work on the bike. So my favorite workout would have to be anything that involves pushing myself above threshold such as a 40K time trial

What your least favorite workout?

OW swims or swimming by myself.

What is your current job?

I am a graduate student at Texas A&M University in pursuit of my PhD in biochemistry sometime this century.

How does it affect training?

For me its the opposite. My work hardly gets in the way of training other than having to spend some late nights on the trainer instead of being outside where I would like to be! However, my training does sometimes affect my work. I do find that I am a little less attentive and sometimes not as diligent in my work. After years of trying to balance the two, I finally have an equilibrium of training hard and working hard that still allows to have a normal social life

How has Coach Jim helped you reach your goals?

It was all the little things. How to hydrate properly, how to take in your nutrition, and how to train with a purpose. He made me join a Masters swim class, which is the best thing one can do to become a faster swimmer. He MADE me do all my biking outside. This took some sacrifices but ultimately made me a much better and more confident biker. Ultimately he instilled in me the confidence I needed to go into a race knowing that I was capable of performing my best and competing for podiums.

Tell us something interesting about you!

I have two dogs, a Siberian Husky (Sasha) and a German Shepherd (Karben) and they accompany me on all my recovery walk/runs!

Can you tell us a little bit about your sports background?  I started swimming at age 5 on the local YWCA swim team and swam competitively through high school and my first year of college.  I started mountain biking in college I took an actual mountain biking PE class and then started road biking and running when I was 30.

What was your motivation to get started in triathlon?  At 30, after having two kids, I felt that I had lost some of my identity as an athlete and was called a "chubby mom" so I bought a road bike and used my first triathlon as motivation to ride the bike and lose weight.  I immediately became addicted.

When and where was your first race? 2006 Treasure Island in San Francisco.

What do you do for work?  I am a triathlon coach, but was primarily a structural engineer until 2009, when I was forced to retire because of my bike accident.  I am now a sales representative for Scott Sports and I love working in the sporting goods industry.

What services have you used at D3 to help you with reaching your goals?  I have been a D3 coached athlete since 2008 and have been a D3 coach since 2010.  I have gone on training camp weeks with Mike and travelled to races with other D3 athletes and coaches.

Have you done any races that you'd traveled for? Yes!! I've done many travel races including ITU Triathlon Worlds in Hamburg, Germany, Escape from Alcatraz, Lake Havasu, Cranberry County, IM Lake Placid, and most recently ITU Duathlon age group worlds in Nancy, France.  I love using racing as an excuse to travel and meet new people.  Read my trip recap for a more full recaps of my race experience.

Best Triathlon moment?  In 2009 I was training for the ITU World Tri championships in Gold Coast Australia. My flight was booked, hotels set, training on track and I was ready for a great race.  At the time I was the top ranked female in the Rocky Mountain Region in my age group and was hoping for a podium finish at the race.  It was likely out of my reach, but it was my goal.  While training a few weeks before the race, I was hit by a car on my bike and spent 6 weeks in the hospital with a mild brain injury and severe leg injuries.  I won't go through the laundry list of what was broken, but I spent the next 8 weeks in a wheelchair and the next two years having a total of 8 knee surgeries.  In Sept of 2011 I was given clearance to run and in April of 2012 I raced my first duathlon ever and my first Multisport race in 3 years.  This was most certainly one of my favorite moments and it meant the world to me to get back to racing.  At that race I qualified to become part of Team USA again this time for duathlon.   Now, crossing any finish line means the world to me.  Just making it to the start line again is a gift that I now appreciate more than ever.  I think my favorite experience has been being part of team USA again with my trip to Nancy.  The entire experience was special and it completed a circle for me that I have worked towards for a long time.  I've written an entire trip report if you want to read more on what Team USA meant for me.

What is your favorite race and why?  Escape from Alcatraz is the funnest course that I have experienced by far.  Boat ride to the start, swim in SF bay towards the Golden Gate Bridge, bike on the hills and streets of San Francisco with hardly a straight or flat section and then run On the grass, on the pavement, on a narrow dirt trail, on the sand, up the stairs  FUN!!!  All around a great race!

What are your long term goals in triathlon?  Right now my goal is primarily to keep enjoying the sport, but I would be lying if I said that was my only goal.  I would really like to have USAT All American status in both triathlon and duathlon this year.  If not, that will certainly be a goal for next year.  I would also love to expand my goals to include winter triathlon and maybe keep exploring from there!

If you could spend one day training with anyone, who would it be?  I have so many people that I really love training with, I can't pick just one.  I know that isn't the intent of this question, but I love training mostly because of the people I get to train with all of the time.  I love that I have so many people to train with.  I guess if I had to pick a stranger to train with it would be Chrissy Wellington just to meet her and thank her for supporting me through a tough time, even though she didn't know it.

What's in your race future?  I'm still not sure!  I will keep doing standard triathlons and duathlons for sure and may add some sprints.  After the many knee surgeries, I am not sure going for a half or full ironman would be wise, but I do get the itch to run a marathon every now and again.

What's your favorite workout?  My favorite workouts are typically track workouts-running.  They push, they hurt, you go fast, but they are over quickly.  On the bike, I love hilly, long rides with friends.  Squaw pass, Kerr Gulch, high grade road Or any ride with Alex my 11 year old son.

What your least favorite workout?  Straight 5k swimming in a pool  I am at the pool enough because I was a swimmer for so long.  I just don't enjoy it as much anymore.

Tell us something interesting about you! I love having pink or purple streaks in my hair.

Joe joined D3 over nine years ago, and has been coached by Aj Johnson during that time.  Joe has experienced numerous triathlon races (home and abroad), and has found himself signed up for three iron distance races in 2014.  Having achieved significant PRs this past season at Rattlesnake and Wisconsin, Joe has committed to racing IM New Zealand, Boulder and Wisconsin all in 2014!

What was your motivation to get started in triathlon? About 10 years ago, I was pushing 400 lbs. Honestly, I have no idea how much I weighed as I stopped stepping on the scale when I passed 350. It was simply time for me to get my act together and lose weight. So I started swimming. After a few months of that, I felt I had enough of a base to start running. I had a coworker who was training for IM Lake Placid. He was very supportive and encouraging early on for me. He thought I should try my hand at triathlon after I built a fitness base. So, a year later I signed up for my first sprint.

How did you progress to Ironmans? I guess I always had the goal of completing an Ironman from the get go. I just worked my way up to it. First season I raced sprints exclusively. Second season I started off with my first Olympic (St. Anthony's) and then finished with my first half (Harvest Moon). The following season I finished Wisconsin. Years later, I just find myself going back to Madison every September.

What is your main reason for doing 3 Ironmans in 2014 and what are your expectations? I had planned on doing two IM races next year. My ultimate goal is to race Kona at some point. I doubt I'll be able to qualify. While I find myself getting a bit faster each year, I'm never going to be THAT fast. So that leaves me with either a lottery or legacy slot. "Earning" my way there by racing 12 m-dot races just appeals to me on some level. So, that means I have 6 more races to finish. Which brings me to racing 3 of them next year. I had already planned to race IM New Zealand. It's an early season race (for us) and is in a country I've always wanted to visit. When IM Boulder was announced, family and friends assumed I was just going to race it and started making plans around it. (Naturally, this was before anyone even bothered to ask me if I actually was going to race it.) So I registered for that. I was waffling on registering again for Wisconsin next year. I've now finished it 5 years in a row. I love that race and truly look forward to it every year. (And it helps that you're guaranteed an entry to next year's race as a participant that year.) I wasn't sure about it given its only 5 weeks after Boulder, but after talking to AJ about it I went ahead and pulled the trigger. So the plan is to actually race New Zealand and Boulder while just going and finishing Wisconsin just for the fun of it.

Share any special strategies you've initiated to balance training and life. I'm lucky in that I work for CU in Boulder. The environment and position I have are very flexible. I'm able to fit a lot of my training in over lunch and after work. So I often have the gear for multiple workouts in my truck (bike, change of clothes, gym bag, etc.) Add to that the fact that it's just me right now and I have the freedom to fit in most of the workouts AJ throws at me. Thankfully, I actually do enjoy the training. It gives me a release from the stress of day-to-day life.

Tell us about the crash at IM Wisconsin (that race is your race!) Ah, yes, that. I was coming into the aid station in Verona for the second time. I had all of 15 miles left on the bike. I had grabbed a bottle of Gatorade from one of the volunteers when I hear a "Shit! Look out!" from behind me. Next thing I know, someone clipped my rear wheel and I know I'm going to go down. Thankfully, I was able to steer into the curb. Why thankfully? Well, when I went down, I landed on some nice, soft grass. The guy who hit me (he also went down, just on the asphalt instead of the grass) took off without seeing if I was okay. One of the volunteers comes running over to see if I'm okay. Amazingly enough, I'm fine. My rear wheel had been knocked off-kilter a bit and was rubbing, but I got it adjusted enough that I thought I could still finish. Some other volunteers came over as I got on the bike. "You don't even need a Band-Aid?" Nope, I was fine, just annoyed. "Yeh, that @$$ didn't even stop to make sure you were okay. Good luck! So I take off, make it a half mile or so before I stop to adjust the wheel: rubbing again. Repeat a few times, things are finally good. So I start hammering. At this point, I'm fuming. I was on track for another PR, with an optimistic goal of cracking 12 hours. I figured both of those are now out the window, so I decide (rather foolishly, I admit) to make it my mission in life to catch the bum who knocked me down. I don't think, no, I KNOW I've never made it back into Madison after the two Verona loops that fast before. About five miles outside of town, I see the guy about 500 yards ahead of me. I lay on some more speed. As I'm getting ready to pass him, I hear the telltale PING of a spoke on his front wheel getting thrown. (Ironically, or poetically, the wheel he clipped me with.) He pulls over right as I blow by him yelling "KARMA" After that, I get back to Madison without any drama. I still managed a PR on the bike, coming in @ 6:03:03. More shocking to me, I still pulled out a 14 minute PR @ 12:08:57 once it was all said and done.

Who is your coach at D3 and how has your coach helped you with your goals? I've worked with AJ now for over 9 years. At this point, AJ knows me better than I know myself. Just having someone like him who can seen when I'm pushing too hard or not enough and call me on it is invaluable. He also knows my strengths and weaknesses in the sport and tailors my workouts accordingly. Beyond that, AJ has become a friend over the years and has helped me come further in my racing than I ever dared to dream.

 Have you done races for which you've traveled? Most certainly. I travel for at least one race every year (Wisconsin most of the time). I've also raced in the Caribbean (St. Croix 70.3), Washington, D.C. (D.C. Triathlon) and St. Petersburg, FL (St. Anthony's). Next year it's back to Madison again and also to New Zealand.

Best triathlon moment? I have a hard time coming up with just one. One of the top is definitely my first race. Just that realization of "hey, I'm racing in a triathlon!" and the feeling of accomplishment when I crossed that finish line. Then there was my first IM. I'd have to say, though, it was crossing the finish line at Wisconsin this year. After the crash, to still have my PR and looking back on the last 2 seasons, there's no describing the joy I felt.

Share a training success story. I can't say that any one training experience sticks out to me. It is really the accumulation of all the training over the years. To consistently see improved performance in my training and racing year over year says it all.

Tell us something interesting about you. Me? I'm quite boring. (Or so I tend to think of myself.) I'm nothing more than a bit of a reformed geek working for a university. Friends would probably say it's my eclectic hobbies. I SCUBA dive as much as possible, volunteering at Denver Aquarium when time allows and am into photography. Although the last one has taken a bit of a back seat with everything else going on in life currently.

Our Athlete of the Month, Gary Lucchesi, completed his first Ironman last month at the race that has suddenly become one of the toughest races in the world Ironman Lake Tahoe!   To get there, he executed his training plan to the letter while balancing a busy and stressful job as an ER physician, making time for his family, and dealing with all of the logistics that come from preparing for a first Ironman.  He's been racing triathlons for the last 8 years including 6 halfs.  Along the way to Tahoe, he PRd at Vineman by over 20 minutes!  "In my opinion" notes his coach, Dave Sheanin, his success this season was the direct result of his dedication to the goal.  He stayed focused on what he needed to do in order to have a great day at IMLT.  He made changes to his technique and paid attention to the details of training and racing.  Even though the conditions were harder than anyone had expected, he had his plan and followed it to a great finish. Congratulations, Gary!

What was your inspiration to move from 1/2 to full?

I had been thinking about doing a full Ironman ‚at some point in my future ever since completing my first 70.3 in 2007 but wasn't sure I had the time to train and maintain a healthy balance with work and family. In 2012 I knew Ironman was going to announce a new 2013 race in California, either in Lake Tahoe (a favorite vacation spot for me) or San Luis Obispo (my current home), which peaked my interest. I was turning fifty in 2013, and my wife kept asking what I wanted to do for my fiftieth birthday‚ what exotic trip or big party did I want‚ and I said I just really want to do an Ironman for my fiftieth. I got the thumbs up for the race and then ended up getting a surprise birthday party and trip in March as well. It's been a great year!

Staying focused on a goal, isn't easy, please share your thoughts on how you were able to stay focused and execute?

I am a very focused person in general, and the challenge of trying to go farther than I have gone before kept me very motivated from the day I signed up for IM Lake Tahoe. Over an eleven-month period leading up to IMLT, I probably only missed a half dozen workouts. Having a coach was immensely helpful in keeping me on track. Just knowing your coach will be looking at your files on TrainingPeaks gets you out the door and on the bike or in the pool on a cold day. And having the full support of my wife and kids allowed me to stay focused on my goal with less guilt!

Why triathlon?

I started doing sprint triathlons with my wife in 2005 as a way to get in shape. Although I've always been athletic, playing basketball, windsurfing, and skiing, I had never really done any endurance sports. I found triathlon to be a nice challenge and enjoyed the variety of being able to workout in multiple sports and reshape myself into more of an endurance athlete. I think the inherent cross-training preparing for triathlon helps me avoid the overuse injuries that plague most of us as we age and try to stay fit.

Tell us a little bit about what makes you you? Where do you live, why do you like it there, what do you do for work, do you have a family, etc.?

I live in San Luis Obispo, California, which is on the central coast of California, about halfway between SF and LA. San Luis Obispo (or "SLO") is a small university town, not unlike Boulder, CO. The people are active and outdoorsy, and the weather is mild year round great for training and for raising a family. My wife and I met in medical school in Chicago and have been married for twenty-two years. We have four wonderful children, aged 19, 15, 12 and "almost 10". Our 19-year-old daughter just left home for college this fall at UCSB and the other three (two girls and a boy) keep us busy driving to and from various kid activities. When we are not doing "everything else", I work as an ER doctor at two local hospitals, and my wife is a radiologist.

Do you have any competing priorities in your life that interfere or interrupt your triathlon training and racing?

If so, share some thoughts on how you bring it all together. I find there are always competing priorities in my life. I am constantly busy with work and family, but, then again, so is everyone else. I make triathlon training a priority because I love how I feel when I swim, bike or run, and I enjoy the challenge of preparing for a race. I feel my training and racing also models a healthy, goal-oriented lifestyle for my kids. The key for me in bringing it all together is to make balancing the priorities my biggest priority. In terms of committing to training, I find it helpful to have a coach who can customize a training plan to fit with my "busy" schedule and modify the plan as life happens.

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

My coach is Dave Sheanin. Dave has been an amazing coach. He has helped me tremendously with my swim technique (I highly recommend his swim video consult/ analysis), and his builds and tapers have been spot on. Every workout has a goal or focus point. I am very technique-oriented, and I love the science behind the training with power meters, TSS, Intensity Factor, etc.. The way Dave coaches meshes very well with the way I like to learn. I am not very fast, but I have learned how to become very efficient.

Describe your best training day leading into IM Tahoe.

I think my best training day leading into IM Lake Tahoe was my Vineman 70.3 race, about nine weeks prior to IMLT. I was training through the race, with only a small taper, so I did not know what to expect or how I would respond that day. Coach Dave went over race day strategy with me, focusing on pacing and staying within certain power zones on the bike and pacing strategies to break up the run. It turned out that my Garmin did not sync with my power meter on my bike, so I had to use perceived exertion to try to stay within my zones. But I stuck with the plan, and I ended up with my best bike split and run split ever at that distance, and an overall PR by over thirty minutes! Having to rely on relative perceived exertion and doing so successfully was a huge confidence boost for me. In addition, that day I became a true believer in the value of pacing on the bike and staying below threshold, which ended up helping me immensely during IMLT.

 Where do you draw your inspiration and motivation?

My family. Hands down. Sometimes during a race or on a long training day, I’ll focus on each person in the family one at a time, one mile at a time, and those positive thoughts keep me going.

Our Athlete of the Month, Tammy Powell has come back from an injury filled 2011 to get back to the top of her AG and she's been, oh-so-close to winning a race or two this summer. We sat down with Tammy to get the inside scoop on her training and how her season has gone. Enjoy our interview with our Mix1 D3 Athlete of the Month!

D3: Can you tell us a little bit about your sports background? Which sports did you do as a kid and as you got older?

Tammy Powell (TP): As an elementary student, I played basketball in fifth and sixth grades. Living in a very rural area, there weren't many opportunities for me to participate in much. I didn't really get involved in organized sports until high school. During my freshman year, a friend of mine talked me into running track. I hated running when I started because it was such hard work! But I kept at it and with the encouragement of a fantastic coach ended up being one of our top distance runners by the time I was a senior. That coach has continued to be an inspiration to me because she believed in me from the get go even when I wasn't really that good. (Okay, let's be honest, I was usually at the back of the pack but my coach always had a "Good job, Tammy. Keep up the hard work!"). I have continued running since high school and only began competing in triathlons about 5-6 years ago as a means of cross training.

D3: What was your motivation to get started in triathlon?

TP: Being a runner for 25 + years has resulted in a lot of injuries. Over the years I had often heard, you need to cross train in order to reduce the amount/severity of injuries you are getting. I decided that was a great idea and a friend of mine and I decided to watch a local triathlon. As we stood at the race and watched friends of ours compete, we looked at each other and said, "We can do that! Let's "tri" (lol) it out and see how it goes. We are both super competitive so it was great to train together. After my first tri, I was hooked. My friend and I both placed (which was icing on the cake) and we continued to train for the "next" tri.

D3: When and where was your first race?

TP: My first tri was a sprint in Erie, Pennsylvania. We swam in Lake Erie, rode around Presque Isle State Park, and then did our 5k, part of which was on the beach (I never realized how hard running on the beach was! It is a workout in itself!)

D3: What is your current profession and how long have you been involved in it?

TP: I am very fortunate to be in the profession that I am. I am a 5th grade teacher, and I absolutely love my job! I have taught for 21 years in the same grade. Unfortunately, due to budget cuts, the school I teach at was closed this year, and I will be moving to a new elementary building. However, the good news is, I get to remain in 5th grade!  :)

D3: What services have you used at D3 to help you with reaching your goals?

TP: I use the D3 Quarterly Custom training plan. It has been a tremendous benefit getting a customized quarterly plan that fits my needs. Through the D3 plans, Coach Ricci has helped me raise my performance to a level I never thought possible! Having a coach and a training plan from D3 was the best decision I've ever made in terms of triathlon training. I have really come a long way thanks to D3!!

D3: Have you done any races that you’d traveled for?

TP: I have traveled quite a bit for triathlon races. My husband and I like to plan mini "vacations" around my races. One of our best "vacations" ever, according to my son, was going to Oklahoma City for 1/2 iron man nationals. We stayed a few extra days and did some sightseeing, etc. Nothing fancy, but it was memorable for him. I have also competed in races in Maryland, New York, Oklahoma, Pennsylvania (my home state), North Carolina, and Germany.

D3: Best Triathlon moment?

TP: The "Best Triathlon" moment that is forever etched in my mind, is when I found out that I qualified to compete for Team USA in the long course world championships (2010)! I can't even begin to describe the emotions that I felt that day! Excitement of course-I was on the way home from my son's soccer game when I received the call and I "seat" danced the entire way home! I know that anyone driving next to me probably thought I was nuts! lol :)

I was also very anxious about competing at that level. It was so intimidating for me to think that I would be in a race with the best of the best. I was worried about being able to "cut the mustard" so to speak. I will say, though, that that anxiousness made me train long and hard. I found out how hard and how far I could push my body and what my limits were. I was also anxious about traveling to Germany to compete. There were so many things to prepare for, and I had never flown to another country. Everything went pretty smoothly other than the fact it was a 13-14 hour flight!

D3: What is your favorite race and why?

TP: I would have to say my favorite race was in Edinboro, PA this past June. This was the first sprint I competed in since recovering from a foot injury. Plantar Fasciitis and a stress fracture in my left foot had me out of training/competing for approximately a year and a half. I was a nervous wreck at the start of this race! I felt like I was starting my first triathlon all over again. I went into the race with minimal expectations. I honestly just wanted to compete again and whatever the outcome, so be it. (At least that's what I was telling myself in order to deal with the butterflies.) This ended up being my best race ever. I somehow managed to finish 3rd female overall! The amazing thing about that race was, it was "the perfect race". It's hard to execute the perfect race, because it seems that something always happens or can be improved upon, but everything fell into place that day! I was so overjoyed to be able to compete again! I was on cloud 9 for quite some time after that.

D3: What are your long term goals in triathlon?

TP: Being a Type A personality, I already have the next 4-5 years planned out! I want to continue with sprints next summer( in order to keep the injuries to a minimum for now). The following summer, I would like to move back up to the olympic distance. Down the road, I would like to compete at the 1/2 iron man level again, and maybe even compete in another iron man. If it is at all possible, I would love to try to qualify for Team USA again. That is the biggest goal I have set for myself. I feel like I have something to "prove" to myself. I had to pull out of the 2010 world championships in Germany due to the foot injury I had. That was the hardest thing I've ever had to do in my life. I felt like I not only let myself down, but all my friends and family as well. But at that point in the race(10 or 11 miles into the 18 mile run) as I was having excruciating pain with each foot strike, I had to decide if it was worth permanently hurting myself. I decided it was not, but it was a bitter, bitter pill to swallow.

D3: If you could spend one day training with anyone, who would it be?

TP: Chrissie Wellington, of course! She is such an inspiration to me! Not only is she a great role model for triathlon, but she is one tough chick! When I watched her race Ironman last year with the injuries she had (from her bike wreck), I knew she was someone I admired. She laid it all on the line that day, and made no excuses! She pushed through adversity and came out a winner!

D3: What's in your race future?

TP: I have a lot of long term goals for future races. One of which would be going to Kona, of course. However, in order to get to those future races, I need to focus on some short term goals now.

1. Become a better swimmer. I had to learn how to swim correctly when I started competing seriously. I started triathlons by swimming with my head out of the water, and that obviously did not work out well for me. I have learned how to swim the "correct" way but want to continue to improve my stroke. I obviously want to get faster as well. I am planning on joining a Master's group this fall which has me a little nervous not coming from a swimming background.

2. Stay injury free! This has been a real issue for me the past few years! ( I am currently dealing with a hamstring issue). I am trying to really stretch and strengthen so that I can compete without some lingering ache or pain.

3. Perform to the best of my ability whatever that may be on any given day. I am my own worst enemy, especially on days when I don't perform where I think I should. I'm trying to take Coach Ricci's advice and do the best I can on any given day. If that isn't up to par, I can't continually beat myself up over it. There's always the next race.

4. Race, Race, and Race some more!!!

D3: What's your favorite workout?

TP: Anything on the bike! I also really like brick workouts! Crazy, I know. :)

D3: What your least favorite workout:

TP: Swimming long intervals.

D3: Tell us something interesting about you!

TP: I am an adrenaline junkie! Seriously!I have cracked ribs downhill skiing trying to see how high I could jump! (BTW the jump was beautiful, the landing, not so much!) I have driven my husband's race car in a powder puff race at our local race track. My son and I have gone on a ride at a local amusement park where you get strapped in and free fall about 200 feet. (What a fun way to bond!) My son and I also plan on skydiving sometime this year. (He is a bit of a daredevil himself!)

I love to be around people with a great sense of humor! Life is too short to take seriously! Laughter is, indeed, the best medicine!

My husband, Bruce, and I celebrated our 20th anniversary this past spring! He is my biggest supporter and fan!

I have an 18 year old son who is going off to college this fall! (Can anyone say Empty nest? I guess I'll have to train more! :) )

I have been blessed with an awesome family, great friends, and getting to do what I love (competing in triathlons)!

D3: Thanks so much for your time Tammy and Congratulations on being the Mix D3 Athlete of the Month!

Greg,

Congrats on being named 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?

GL: If there even is such a thing as a typical triathlon background, I definitely don't have it. I grew up playing hockey and baseball and all of my focus was on those two sports through high school and college. To be fair, I was on a local swim team until I was about 12 but then didn't swim another lap until at least a decade later. I would also go on short runs here and there and ride my mountain bike, but never did either of them as part of training or any racing until about five years ago.

What was your motivation to get started in triathlon?

GL: Once I graduated from college, I knew I wanted to move on from hockey and find something else. My cousin, Anne Lantz, had just wrapped up a very accomplished triathlon career of her own, including winning an age group world championship title, and she convinced me to give running and triathlon a shot.

When and where was your first race?

GL: My first race was the 5430 Sprint Triathlon in 2008 at the Boulder Reservoir. I don't know if I stopped smiling the entire time.

What is your occupation and how does it fit into your lifestyle of triathlon?

GL: I am an attorney here in DC but I thankfully have a pretty predictable schedule. The hours can vary from week to week and I do have some travel, but I have just learned to be better at scheduling my training. The key is to allow myself some flexibility on the training end when things get busy with work or life in general.

What services have you used at D3 to help you with reaching your goals?

GL: I joined D3 in November of 2012 and have been working with Coach Mike Ricci through a 1-on-1 training program. I cannot emphasize enough how much Mike has done to develop my skill, endurance, and confidence in that short amount of time. I truly am a completely different athlete than I was before I started working with him.

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

GL: I tend to race close to home by racing mostly in Virginia and Maryland. I have traveled further on occasion to races like Age Group Nationals in Burlington, VT and Ironman Lake Placid.

Best Triathlon moment?

GL: This is a tough one, but I would have to say it was winning my 30-34 age group this year at the Columbia Triathlon one week after winning my first age group title at a local sprint race. It meant so much to me because it showed me that all of that hard work over the winter was really paying off. At that point I realized that I had actually become one of those guys that I wanted to be just a year ago; I just needed to put in the work to get there.

What is your favorite race and why?

GL: The Columbia Triathlon is great because the course is so tough, but it has to take second to Ironman Lake Placid. The entire environment in Lake Placid was unbelievable. The course is brutally hard, the scenery is amazing, and the sense of accomplishment upon crossing that finish line make it an unbeatable race.

What are your long term goals in triathlon?

GL: I want to do this for as long as it continues to be both fun and healthy. As long as I can say it is still both of those things, then I'll be out there. Naturally, I would like to continue to improve and hopefully qualify for some bigger races, but the whole reason I am here is to enjoy myself and stay healthy.

Any big plans this year for you outside of triathlon?

GL: Getting married! Liz is fantastic and is such a supporter of mine. I couldn't do what I do without her.

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

GL: Andy Potts. He is fast, accomplished, and seems like a genuinely nice guy. Plus, his wife has a cupcake store in my hometown of Colorado Springs. That's got to count for something, right?

What's in your race future?

GL: The rest of 2013 is going to be wild as I will be stepping up into the Amateur Elite category for the first time for Trirock Philadelphia and the New Jersey State Triathlon. The key race, however, will be Ironman 70.3 Austin in October where I will be looking to further improve on what I just accomplished at Eagleman this week. In 2013, I am already looking forward to running Boston and returning to Lake Placid.

What's your favorite workout?

GL: It's all about those saturday morning brick workouts. Those are brutal at times but they pay off on race day.

What is your least favorite workout?

GL: I still don't like swimming longer sets in an indoor pool for some reason. Now if I could train in an outdoor 50m pool or open water, that would completely change things.

Tell us something interesting about you!

GL: I used to work the graveyard shift as a snowcat operator in Vail. We would groom the slopes starting at about 2:30 am and I would be home by 1pm. There is just something so relaxing about being in that kind of environment in the middle of the night that made the shift times and solitude worth it.

Thanks so much for the interview Greg and congratulations again!

Can you tell us a little bit about your sports background?

My background is running. I have been involved in running since a very young age. Started in primary school doing little athletics and cross country.

Which sports did you do as a kid and as you got older?

I went to a small primary school where you played all the sports because you had to make the numbers. I played soccer in winter and Cricket in summer. Stopped playing soccer when I finished primary school and only played cricket through high school. During high school I competed in both cross country and athletics at a national level. I stopped at the age of 20 and only resumed at 26.

What was your motivation to get started in triathlon?

I spent a year off work traveling the world and returned to work and got roped into doing a team relay triathlon. I enjoyed the race and realized that I enjoyed the sense of self achievement I got from it.

When and where was your first race?

The first race was the corporate triathlon, which was a team relay. The race was in my home town Perth in 2006.

What do you do for work?

Structural draftsman. Get to sit down all day and push a mouse.

What services have you used at D3 to help you with reaching your goals?

I use the D3 Quarterly Custom training plan. Getting a Plan that fits you and rather than a cookie cutter plan really made the difference. Having a young family, life, training and work, I need a plan that works. In the past having a plan that was copied / pasted from an excel spreadsheet is not a custom plan. Mike delivers and understands what an athlete with a young family is capable of.

Best Triathlon moment?

Running down the finishing chute of my first half ironman, even though I was cramping so bad that I could barely walk down the chute. I had my friends laughing at me because of the funny running technique I was using.

What is your favorite race and why?

The Busselton 70.3. I enjoy the swim in the clean, flat ocean, the flat ride through the national forest and the 3 lap run loop on the boardwalk. Having a crowd on the first half of the the run loop pumps you up when you're feeling flat. For me the 3 lap run only feels like 6km and I enjoy every step! Knowing that it's the last race of the season and I get to sleep in on Monday (no workouts!).

What are your long term goals in triathlon?

To become stronger on the bike and then to do an ironman.

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

Emilo Zadapek. (I think I spelled that right.)

What’s in your race future?

First, 70.3 Vegas. I got a spot but turned it down due to family commitments.

And then, every triathlete's dream-Kona.

What's your favorite workout?

The hour running session: 15 minute warmup, followed by 15x1min and 15 minute cool down. The session never feels like I have run for an hour.

What your least favorite workout?

Long rides over 3 hours on the bike. After that time I get bored!

Tell us something interesting about you!

I just took a ten day trip from Sydney to Brisbane with a few other families. We did the whole Chevy Chase "Vacation" deal! We had all the couples in a van and it was a blast!

Coach Mike using himself as the Case Study

My background: 5k PR 16:54, 10k PR 35:35, in the last few years I've been ironman training and ignoring most type of speed work. In 2003 I raced exclusively at the shorter distances. I was hoping to see a sub 38:00 10k at the end of my Olympic Distance Races. My open 10k time in May was 38:50 at the Bolder Boulder or 6:16 pace. At the Boulder Peak Tri my run time was 40:10 or 6:28 pace. 3% loss "pretty good" it has been established that 7% loss in run pace is very good so my 3% loss is even better. I would say that my LT work was good and my strength was solid. The issue becomes why aren't I running faster in an open 10K? Strength issues? No, we already ruled that out with the solid run off the bike in comparison to my open 10k.

How about lack of ability to old LT?
Nope, LT work was strong.

Low aerobic base?
No, I had run a 3 week cycle of 240 miles (80 mile average for 3 weeks).

So what could it be? How about foot speed?
Let's examine this a little further: When I was running at my peak levels of 18:00 5km times at altitude (1999) or 17:15 5km at sea level, I was running speed work almost every week. Speed work for me is defined as "going fast for short periods", not running mile repeats or 800s or anything longer then a 200m sprint. Speed for me means SPEED or RUN FAST, feeling like you are about to DIE, recover, and then repeat. So for my 2004 training I went old school, back to the basics. I started out with 4:30 second repeats. Then I did 6:30, 8:30, and lastly 4:30, 2x 60 seconds, 4:30 again. A few other times I did 4-8x 15 seconds as fast as I could. These hurt! My longest interval was 60 seconds over these 4-5 weeks. The next week I ran a 5k in AZ, I had about 4-6 speed workouts under my belt. No LT work. I was hoping to run under 6:20 pace or around 19:00. Here is how the race unfolded: Mile 1: 5:51, Mile 2: 5:31, mile 3 was 5:50 "finish time was 17:47" later found out the course was short .1 so call it 18:22 or 5:55 pace. Hmmm, I didn't do any LT workouts, nothing longer then a 1 minute pick up, so what was the difference in my pace? The short speed work. Keep this in mind when you feel like you're running is getting stagnant. The bottom line is: If you want to run fast, you need to run fast.

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com.

Can you tell us a little bit about your sports background? I have always been involved in sports.  I wasn't a "mellow" child at all.  I began playing soccer, swimming and running at age 4.  I dropped swimming a couple years later and focused on soccer and track.  I got a full scholarship for soccer and attended Michigan State University.

Which sports did you do as a kid and as you got older? I played soccer, ran track, did a little swimming, skied at a young age and then began snowboarding at age 10.  As I got older (and into middle school), my focus was on soccer and track.

What was your motivation to get started in triathlon? After college, I eventually moved to Boulder and was finding myself a little burnt on playing co-ed competitive soccer.  After a leg injury that led to surgery because a guy kicked me so hard, I decided to hang up the soccer shoes.  I found myself in a bike store, picked up a magazine and saw the word "triathlon"-three sports during one race-COOL!  Coincidentally, I had never heard of such a sport.

When and where was your first race? Hmm..  In 2005, the Ft. Collins Indoor Triathlon.

What do you do for work? I am a Special Education teacher at a day treatment program in Longmont.  I support students who have been referred to us by neighborhood schools because of emotional and behavioral problems.  I love my job, and the students that I support everyday.  It can be challenging at times, but I cannot imagine not working with these at-risk students.

What services have you used at D3 to help you with reaching your goals?  The best coach, Mike Ricci.  Funny story, when I ran across that magazine in the bike store and decided to pursue this sport, I went home, hopped on google and searched "triathlon coaches in Boulder" who popped up-Mike Ricci.  He was the first one I searched, and the one I stuck with..( Good Choice!)

Have you done any races that you'd traveled for? Yes. Ironman Florida

Best Triathlon moment? Honestly, crossing the finish line at Ironman Florida this year.  WOW!

 What is your favorite race and why? 70.3 Boulder.  I can now say that I've done all distances of triathlon races, but I have to say my favorite distances are the 70.3's.  I'm biased saying Boulder is my favorite because I LOVE Boulder.  It's nice to be able to race in your hometown and having your friends and family around to support you out on the course!

 What are your long-term goals in triathlon? I would love to do another Ironman someday.  It was a lot to balance with a small child, full time work, supporting my crazy ironman hubby and pursuing my master's degree but someday, I would like to do another.

 If you could spend one day training with anyone, who would it be? Chrissie Wellington.

 What's in your race future? The plan is to try and have another little one in the next year I will probably not sign up for anything this year, but if by chance, I'm not pregnant by the summer, then I will add Boulder Peak and 70.3 for fun!

 What's your favorite workout? My favorite workouts are the long ones!  The Ironman simulation day 100 mile bike ride and then a 2 hr run after!  Also, I Love a 5 mile run, 30-45 mile bike ride and another 5 mile run!

 What your least favorite workout?  5,000 yrd swim. Blah.

 Tell us something interesting about you.  I am a celebrity gossip FREAK! If I wasn't in love with my current job, I would move to Los Angeles and become a celebrity blogger and chase celebrities all day long.  I have met, chased and took over 20 photos of celebrities!

As a coach and professional triathlete, I've been asked countless times throughout my career how to optimize training and what top performers do to excel. One of the most crucial yet often neglected aspects for maximizing gains is... taking naps! Despite the stigma, many pro athletes rely on napping for recovery, enabling them to tackle rigorous training schedules.

Triathlon is undeniably demanding, making proper daily recovery essential. Personally, I proudly embrace naps! Incorporating naps can transform a grueling week of training into consistently productive sessions. This habit distinguishes pro athletes' routines from amateurs', though it might not be explicitly noted in their training logs.

Napping isn't just a luxury; it's a performance secret used across various sports. Despite being underestimated or mocked by skeptics, what matters is the results it yields. Fortunately, I can structure my schedule to accommodate this crucial practice. Even if you have a busy life, carving out time for yourself and prioritizing rest can significantly benefit your body and mind.

Whether you're a pro or an amateur, adopt a professional mindset towards your training. Treat your performance like a business, investing in every aspect that enhances your training and racing. Instead of wasting time on non-essential activities, prioritize rest and recovery.

Investing in high-quality equipment is common, but don't overlook the importance of sleep—a powerful performance enhancer that comes for free. While training is crucial, scheduling specific rest periods is equally vital. Though you might face resistance from others, educate them on the benefits of power napping, backed by research.

Napping between training sessions offers numerous benefits, including inflammation control, faster recovery from training and injuries, immune system enhancement, improved mood, and better weight regulation. Incorporating naps can lead to better skin health and increased release of human growth hormone, aiding in recovery.

Personally, I cherish my Friday naps, which fit seamlessly into my routine:

5:45am – 7am: VO2 speed swim, followed by sauna.
7:40am: Breakfast.
9am – 12pm: 3-hour bike ride.
12:05pm – 12:40pm: Quick lunch, then nap.
12:40pm – 1:30pm: Nap.
1:30pm – 3pm: Connect with clients, prepare for a run.
3:15pm – 4:15pm: Run.
4:15pm – 6pm: Recovery routine.
6pm: Relax and unwind.

By prioritizing rest and recovery, I ensure I train smart and race fast.

‍

I almost followed in my nephew's footsteps this morning. Remember, he was the main reason for the first article, I am Invincible.I recently joined a typical group of Boulder triathletes and swimmers for a few laps (1000m) in the Boulder Reservoir. The last couple of times doing this, I have been wearing a sleeveless, DeSoto, two-piece wetsuit. This wetsuit choice is in anticipation of very warm waters for the Boulder IM (which, is a wetsuit legal race).

By lap three I started to feel funny. I could not figure out exactly why, but something was different. I did not feel extremely cold, but was not warm. When I finished and stood up after 4 laps, I felt a bit dizzy, but got over the rough bottom without falling. I had the top of my wetsuit off at that point, and I started to shiver. The water temperature was probably about 70 oF (21 oC), and the air temperature was 5-10 degrees less.

Some of the stronger swimmers had passed me without wetsuits. That got me thinking about the comment Dr. John Hughes made about my original article on our Facebook page. He asked why "triathletes", most of whom are considered fit, have more trouble with the swim than just "swimmers". The wetsuit, as he mentioned, has been suspected, but I don't recall any thoughts about body fat. And that's what I pose now for consideration. Body fat is not something that swimmers need to worry about much. "Fat floats", as an old swimming friend of mine used to say. But triathletes do obsess about it somewhat, or at least don't worry about it. Mine is less than 9% by this time of year; not much insulation.

So combining, inappropriate training, the lack of an appropriate warm-up with low body fat, and a slightly constricting wetsuit does seem to be a recipe for trouble. And it can happen to someone who has over 20 years of racing experience. I did not do do a warm-up that morning, which is often the case when training, but I'll always do one at a race (and plan to adjust going forward for my training!).

This is an official apology to my nephew for laughing at his mistake. Having gotten out of the water at 7:30 that morning, it took over 2.5 hours to recover and feel better.

Coach Simon has a great spin on the meaning of winning, and shares that through his coaching philosophy.

Megan Storms has been named the D3 Athlete of the Month! Congratulations, Megan!

Can you share a bit about your sports background?
Before 2004, I wasn't into sports at all. I began running that year to lose weight, and after completing a 5K, I was hooked! Since then, I've participated in multiple marathons and transitioned to triathlon.

What sports did you engage in as a child and as you grew older?
Honestly, none! I rode a bike for fun as a child, but that's about it.

What motivated you to start triathlon?
As a runner, I began cycling and swimming for cross-training purposes. Naturally, this led me to consider triathlon. Initially, I thought I'd do one just for fun, but as we all know, one race is all it takes to get hooked.

When and where was your first race?
My first running race was a 5K in September 2004 in San Francisco. My first triathlon was in Pacific Grove in September 2010.

What do you do for work?
I'm a Mom, and I handle everything as the CEO of our household!

What D3 services have you used to help you reach your goals?
I've used personal training with a Coach, and I've been very happy with it!

Have you traveled for any races?
Yes, I've participated in the Boston Marathon twice.

What's your best triathlon moment?
I'd say it was at my most recent race, the Folsom Long Course on August 17. I felt good during my swim, which is always an area where I'm unsure of my pacing. Coming out of the water and seeing the clock time broke through a mental barrier I had about open water swimming.

What's your favorite race and why?
The marathon! It's where my passion for endurance sports began, and it's a race that continues to challenge and inspire me to grow.

What are your long-term goals in triathlon?
I'm registered for the Inaugural Lake Tahoe Ironman in September 2013, so that's my immediate focus. Additionally, I want to improve my speed and strength across all three sports.

If you could train with anyone for a day, who would it be?
Chrissie Wellington. I read her book and found it very inspiring. She's an amazing athlete and seems like she has a lot to share.

What's in your race future?
I'm doing the California International Marathon in December, and then I'll shift back to triathlon-focused training, all leading up to IM Lake Tahoe in September 2013.

What's your favorite workout?
The long run. It's where my mind sorts through thoughts and problems, and my body feels its best.

What's your least favorite workout?
Swim sets with lots of 100s and little rest. Seeing that in my workout instantly makes me nervous!

Tell us something interesting about you!
I've been vegan for over 4 years. It's interesting because before 2004, I was overweight, loving burgers, fast food, and junk. The shift in my diet, combined with endurance sports, helped me lose over 80 pounds and keep it off!

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Please meet our Mix1 Athlete of the Month, Sarah Peltier. Sarah is relatively new to multisport and just recently raced her first Iron Distance race. She's a fast learner as she qualified for 70.3 World's last year and this year was 2nd at the Poconos 70.3 – in a tight photo finish. She's got an intense job with a major financial services company and puts everything she can into her training, making all kind of adjustments as her work can some dictate her training time.

Can you tell us a little bit about your sports background?  A year out of college I signed up to run a marathon for a local charity because it sounded like a good challenge.  I enjoyed having a race goal to keep me focused on running and therefore not smoking, as the two are not particularly compatible.

Which sports did you do as a kid and as you got older?  As a kid I tried dancing, volleyball, a few months of synchronized swimming and a bit of cycling.  I wasn't particularly good at any of them.

What was your motivation to get started in triathlon?  For years I was an average, often-injured distance runner.  The diversity of triathlon training seemed to offer a lower-impact endurance alternative.  I enjoyed cycling growing up.  And thought I could remember how to swim.  So triathlon was a natural fit.  The additional whole-body strength I've built through multisport has been a key to injury prevention for me.  It also turns out that being relatively mediocre at all three disciplines makes for a good triathlete.  I'd finally found a sport I was good at!

When and where was your first race?  My first race was at Blenheim Palace outside London, England in June 2009.  I did the race in a borrowed wetsuit, on a borrowed bike that was entirely too big for me in the cold pouring rain perfect English weather.  I thought it was super fun?!

What do you do for work?  I am a Vice President of Marketing at a Fortune 100 financial services firm.  It‚Äôs a job which comes with long hours, plenty of stress, and travel every other week.  So like most multi-sporters, I have to be very creative in finding time for training sessions.  Running through New York City to get straight on a train to go home to DC? Check.  Taking a tour of a gym in Arizona just to get a day pass to use a pool once?  Check.  Putting my blackberry on a shelf in the shower so I can get clean while on a conference call?  Check.

What services have you used at D3 to help you with reaching your goals?  I've benefitted greatly from D3 personal coaching.  Coming off of a long period of virtually no training due to work earlier this year, my coach put me through the paces of a training plan to get me IM ready in just 6 months. Of course there are tons of quality sessions detailed in my schedule that I never would have dreamt of or attempted on my own.  However, D3 has helped me in two important ways:  personal feedback on training sessions & modifying my training plan to accommodate my ever changing travel schedule.  My coach brings an extra perspective; he knows when to push and when I need a break.‍

Have you done any races that you'd traveled for?   I've done races in the United Kingdom (where I lived for 8 years) and in 6 states, from Florida to Wisconsin.  Other than the races in the UK, my husband and I enjoy the road-trips for the races.

Best Triathlon moment?  Best and worst triathlon moment: this September, Poconos 70.3. Had a good swim, great bike, and thought I was in a good position in my age group heading out on to the run.  At about mile 11 I knew I was in the lead.  Mile 12 I turned around and didn't see any other women.  At the turn to the finishing stretch, I looked behind me and still saw no women.  As I was crossing the finish line, out of the corner of my eye I saw a leg appear out of nowhere. That leg was attached to a foot with a chip on it that was about 6 inches ahead of my foot.  I have no idea where she came from!  Finished with half IM PR of 5:04, but was second in my age group by LITERALLY less than a second. Gutted!

What is your favorite race and why?  The Charleston (SC) Sprint Triathlon Series (CSTS).  It's a local sprint race held 5 times every summer.  It's a super well organized series that brings together the small but growing triathlon community in the area.

What are your long term goals in triathlon?  To stay healthy and keep racing until it stops being fun.

If you could spend one day training with anyone, who would it be?  Bob Harper from the Biggest Loser.  I'm fascinated and energized by his ability to motivate people.

What's in your race future?  Vegas 70.3 next year at a minimum and perhaps another IM distance.

What's your favorite workout?  I recently moved to Washington, DC and have started doing hill workouts on the steepest hill in town Capitol Hill.  The capitol building is at the top of a steep .3 mile climb.  I stash my bottle in a bush next to a security hut and do my repeats in the midst of tourists, hill staffers and police. It's never the same scene twice.

What your least favorite workout?  Swimming anything longer than 3000m.  I run out of conversations to have with myself and the black line.

Tell us something interesting about you!  I have a phenomenal ability to become motion sick.  I get motion sick on cruise ships, snorkeling, swimming in lakes, flying on small planes, riding in the car etc.  I even get woozy in the elevators to the 40th floor at the office, and looking at aquariums with thick glass.  As a result, open water swimming has been a big challenge for me. I've had to learn how to train my brain to focus intensely on the shore line so that can make it to T1.

Thanks for the great interview Sarah, and good luck in 2013!

Susan Einberger is coached by Dave Sheanin, and ironically, back in her college days she was part of the University of CO Triathlon Team. Congratulations to her for being named the D3 Athlete of the Month!

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Hi Susan,

D3: Can you tell us a little bit about your sports background? Which sports did you do as a kid and as you got older?

[SE] I did a bit of gymnastics, soccer, basketball, but was mostly a swimmer. I swam summer league, year round, and high school. My dad is an avid cyclist and had me on the back of his tandem when I was a kid. I rode my bike to soccer practice, friend's houses, school, etc. So it was pretty natural for me to start cycling. I joined the triathlon team at CU Boulder and loved being part of that group for 4 years. After college, I really got into cycling and started racing bikes (road and CX) for several years before returning to triathlons.

D3:What was your motivation to get started in triathlon?

[SE] The challenge of training and racing 3 sports. The opportunity to continue being a competitive athlete after high school and college.

D3:When and where was your first triathlon race?

[SE] Collegiate Nationals at Wildflower 2000

D3:Have you done any races that you'd traveled for?

[SE] Mostly in college,Nationals at Wildflower and Lake Pleasant & Regionals at Rocky Point, Mexico

D3:Best Triathlon moment?

[SE] Collegiate regionals with my best friend, Pam, in Puerto Penasco Mexico wearing sombreros!

D3:What is your favorite race and why?

[SE] Steamboat Lake Sprint Triathlon. It is the most scenic race I have ever done and a good excuse for a weekend getaway! The venue is very unique, everyone camps in the park the night before the race, nothing like waking up next to the transition area! The race is very laid back and friendly, it attracts newbies and I enjoy seeing people get into the sport.

D3:What services have you used at D3 to help you with reaching your goals?

[SE] The best service from D3 has been coach Dave Sheanin. Dave is an incredible guy. His personality and style of coaching is uniquely Dave. He's a great listener and communicator. He's emotionally intelligent, which no doubt goes a long way in working with stressed out athletes. He's very welcoming and open, you can talk to him about anything. He's a great teacher, leader, and coach; the type of guy you will work hard for. He brings out the best in people. And, he's pretty funny.

D3:What are your long term goals in triathlon?

[SE] Continue improving, racing myself, and enjoying the lifestyle and camaraderie of the sport.

D3:If you could spend one day training with anyone, who would it be?

[SE] Will Smith in I am Legend

D3:What's your dream bike?

[SE] One with a big motor :)

D3:What's in your race future?

[SE] Heading to Age Group Nationals in Milwaukee next week. If that goes well, hopefully Worlds next year. I might try to get myself to Hy-Vee next month if my work schedule allows.

D3:What's your favorite workout?

[SE] Swimming with my buddies at Masters, riding to Jamestown, and running the beautiful trails around Boulder :-)

D3:What your least favorite workout:

[SE] Riding to Carter Lake :-(

D3:Tell us something interesting about you!

[SE] I have been on a quest the last 4 years to find Thai food in the Boulder area as good as the Thai food in Eugene, OR. I might have to switch gears and get into the restaurant franchise business ;-)

Congratulations, Susan!

Our Athlete of the Month Melanie Peddle! Mel is a strong swimmer and former National Champ in the 1500m in college track. She works hard to balance training among multiple sports in order to manage injury and keep things interesting. Every athlete has limiters and for Melanie, it's the bike.  While we're working on improving that aspect of her racing, last season she decided to focus on her considerable swim/run strengths and she set aquathlon as her primary goal.

Her targeted racing plan paid off big time for her in 2012.  She won her age group at one of the competitive Boulder Stroke & Stride races as a tune-up before heading to the national championship Islander Aquathlon in Mercer Island, WA in July.  Melanie won there, becoming the age group national champion and earned herself a spot on Team USA at worlds in Auckland, NZ.  At Worlds in October, she was the top American in her age group, finishing 17th.

Her targeted strategy for the season resulted in a number one ranking in her age group in the soon-to-be-released 2012 USA Triathlon final rankings in the aquathlon category.

Melanie balances training with running her own business as a massage therapist and is always looking for fun new opportunities to expand her horizons as an athlete and as a person.  As her coach, I'm regularly working her training plan around exciting (and sometimes last-minute) travel opportunities as well as fun local experiences such as attending aerial circus school.

Congrats Melanie on being named 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 started with swimming in high school and then track and cross country. I was pretty good at running, but didn't really know it and just ran blindly. I ended up qualifying for state my first year running cross country even though I had severe mono.

What was your motivation to get started in triathlon?

My ankles aren't good enough to solely run, so I switched to triathlon because there were three sports and I figured I would lessen the stress on my ankles.

When and where was your first race?

My first race was in Boulder in the summer of 2010. I qualified and competed at USA Triathlon AG Nationals in Tuscaloosa, AL that year.

What is your current job?

I am Massage Therapist, running my own practice out of Boulder, CO. I like to do treatment, sports and deep tissue massage. You can view my website here:  www.goldstarmassagetherapy.com

Does your job affect training?

My job is a great complement to my training. I can arrange my schedule around my training schedule. In previous jobs the hours were long and there wasn't a lot of flexibility for training.

Tell us about your family!

I have one older sister who lives in Dallas/ Fort Worth area My parents are retired and live in Arizona.

What award did you recently receive?

I was selected to the USA Triathlon Age Group World Team when I won my Age Group at Aquathlon Nationals!

Your title at AG Nationals was due to a lot of hard work after some serious setbacks. Care to tell us a bit about what you’ve been thru?

As I mentioned before, I started triathlon in order to lessen the stress on my ankles, but I'm not sure that triathlon has really helped. My ankles are made of tissue paper, or so it seems.  I have had two ankle ligamentous surgeries, and a bone in each of my feet is permanently broken. My most shameful ankle sprain occurred this summer in the smoothly carpeted hallway of my apartment. I was walking down the hallway, eating cereal, somehow sprained my ankle and spilt cheerios all over the wall and carpet. The lesson here, like I had been taught as a young one, is to sit down at the table and eat your cheerios.

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

Dave's a great guy and a great coach.  He really understands my motivation, listens well and is super helpful. I would recommend him to others, but I don't want to share.

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

Worlds Aquathlon 2012 New Zeland, Aquathlon Nationals 2012 OR, USA Triathlon Age Group Nationals 2010 AL.

Best Triathlon moment?

Winning my age group at nationals was cool. Knowing how hard I worked for that really made it all worthwhile.

What is your favorite race and why?

I like the Aquathlon because there is no biking ha ha. In Boulder we have a week night swim, run series called Stroke and Stride. The swim-run races are super fun! There are lots of people out there but they are low key, and it is a fun way to spend a Thursday evening.

What are your long term goals in triathlon?

I haven't given it much thought, but I'd like to be the overall National Aquathlon Champion!?

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

Apollo Ohno, the Gold medal winning short course speed skater. I would like an intro to speed skating and he'd be the perfect one to help me!

What's in your race future?

I will look to defend my AG Nationals title and most likely lots of Stroke-n-Stride races.

What's your favorite workout?

Besides rest days?! I like long slow distance days (who doesn't?!)

What your least favorite workout?:

Biking the hills around Boulder. I'm  not sure you've heard, but in Boulder you are always biking up hill!

Tell us something interesting about you:

I am wearing underwear on my head right now.  While in japan. No pictures, sorry. It's an ancient Japanese ritual before you eat sushi, you are supposed to wear underwear on your head and hold your breath for 1 minute.

Another interesting fact is that I am in a trapeze club!

Toyin Fayemi just had a phenomenal Ironman Lake Placid and was named the D3 Athlete of the Month! Congrats Toyin!

Can you tell us a little bit about your sports background?  My athletic career started relatively late.  After being forced onto a swim team in 7th grade, I found my niche as a sprint free-styler. During my senior year of high school, I placed 3rd in NY state in the 50yd freestyle and 5th in the 100yd freestyle.   I continued to swim for Yale University with a PR of 20.3 seconds in the 50yd freestyle and a 45.45 seconds in the 100yd freestyle.

Which sports did you do as a kid and as you got older?  As a child I played in various soccer leagues.  During the summers I went to athletic camps where I played multiple sports including lacrosse, tennis, basketball, football, and swimming.

What was your motivation to get started in triathlon?  After college my fitness waxed and waned.  It wasn't uncommon for me to take a year off from exercise.  About 5 years ago, I saw a photograph of myself that rubbed me the wrong way.   I started going to the gym a few times a week more consistently but it felt like a chore.  I'm still not sure why, but I decided to try running with a group.  I vividly remember my 1st run with them on July 15th 2008.  It was my longest run ever: 4 miles in 42 minutes!  I was exhausted but alive.  For the next few months, I joined the group 2-3 times per week.  As a swimmer, a couple of triathletes in the group convinced to give triathlons a try.

When and where was your first race?  The Sudbury Sprint in 2009.  This was a 400 yard indoor swim, 7.2 mile bike, and 2.1 mile run.  I did the bike in my swim suit and rode a hybrid mountain bike‚ with aerobars!  The course is really flat, but it still was one of the most painful races I've done.

What do you do for work?  I'm a Pediatrician

What services have you used at D3 to help you with reaching your goals?  I was coached by Simon Butterworth for my 1st Ironman.   Initially, I had hoped to break 12 hours in my 1st Ironman, but after a miserable (and painful) experience during my 1st marathon my goals changed.  My primary goals changed:  Enjoy my training, avoid injury, and most importantly enjoy racing.  I would say that all these goals were achieved.  Not only that, but I broke 12 hours even with nutritional issues.

Have you done any races that you'd traveled for?  No, the furthest I've gone is Ironman Lake Placid which is a 5 hour drive for us.

Best Triathlon moment?   By far, crossing the finish line at  Ironman Lake Placid

What is your favorite race and why?  It would have to be Ironman Lake Placid.  The fans and volunteers were absolutely amazing.

What are your long term goals in triathlon?  Long term, I would like to continue competing in all distances.  I'm relatively new to the sport so despite my age, I'm hoping that I will continue to improve and learn where my limits are.

If you could spend one day training with anyone, who would it be?  I'm pretty slow, so training with any of the professional triathletes would be pretty useless.  I think if I could hang out with a triathlete for a day it would be Chrissie Wellington.

What's in your race future?  The rest of this season is very laid back.  I have a couple of sprint triathlons in the fall and the BAA half marathon Columbus day weekend.  My 1st marathon experience was a nightmare so I'd like to tackle another one early next year.  Hopefully in 2013 I'll race Ironman Canada or Arizona,

Wha's your favorite workout?  

Running Mixed Intervals:

1 mile warm up

3K at Half marathon pace; 90 second jog

2K at 10K pace;  90 second jog

1K at 5K pace; 90 second Jog

1/2 mile at 3K pace; 90 second Jog

1 mile warm down‍

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What's your least favorite workout?  Any strength workout involving weights.

Tell us something interesting about you!  I was a member of the Yale Whiffenpoofs and I used to be quite the comic book artist.