This is typically the part of the season when you start finishing up your "A" races, and start to reflect on the past several months. Maybe you met your goals, or maybe you have that sense that you could have gotten a little bit more out of yourself. If you are a newer athlete, (someone that has only been participating for 1-3 years) your consistency of training, finding a pattern and learning about your body and abilities has yielded a nice steady progression. With more experienced athletes, the differences might not be obvious. You know you do the work, but are maybe you are sabotaging yourself or your goals due to diet or other choices? Following are four steps you can use to look back and assess yourself it's an exercise in honesty as much as anything. But that honesty will give you the information you need to make next season even better!

1. Recovery

Did you take the time to get adequate recovery? Did you take a break? Did you go out and ride and run for fun vs. with focus and intention?

Consider taking some time off, step away from the bike, and your running shoes for just a little bit (periodically) throughout the year so that you can refresh. Make those family vacations truly vacations. Don't wait tell injury or general lack of enthusiasm make training another stressor in your life. Don't add extra workouts on recovery weeks because you feel good. Have fun and maybe on a recovery week consider going for a hike, sleeping in, and doing something outside of your training routine as a reward for the hard work. Yummmy, ice cream!

2. Be Flexible (Performance Enhancement)

As we get older we tend to be less flexible. Lets assume I am discussing physiology. If you think about it, triathlon is a one-dimensional sport. Everything is forward motion, and thus the trained athlete soon may develop a muscular system that is not very pliable in any other direction. Did you know that stretching may increase power output? Stretching may increase stride rate and stride length, that stretching may make you more aero and hydrodynamic. If you can't plantar flex your foot in the pool, if your calves are too tight on that run, if your back and hamstrings are too tight on the bike, you may really be missing out on a lot of easy athletic speed and potential. Given time constraints consider ditching an easy workout in exchange for a yoga class or something similar as you may find some helpful gains. Yes, yes, you've heard it over and over, but start stretching before injuries and tightness plague your workouts. Do it as an athletic, free, legal, safe, healthy performance enhancement.

3. Strength (You need this)

I believe strength is a very valuable asset, See above #2. That's right, strength training can increase our range of motion. Assess what your capable of and always stay within your limits, but at the same time, get in and get some strength on! It can be in a typical gym setting or a body weight routine without a lot of weight. Whatever it is, make time to do a routine and keep your body balanced. You may need to spend a touch bit more time and effort on the muscle groups that are less activated during swimming, biking and running. Keys to a good strength routine include: mixing up your routine, add spin strength sessions, and find a strength partner.

4. Build Confidence

One of the best ways to build confidence is simply having fun with the sport. Take things in stride. Being mentally flexible when life presents stressors and things that jump in the way of your routine. Trust yourself and your strengths. Trust this history of your workouts. Build confidence by acknowledging the athlete that you, and keep tabs on the one that you want to be!

One simple, mental trick I use is instead of simply going through the motions to get the workout done, I give myself a pep talk. Sometimes I'll say a simple, It's a one hour workout, be the best you can be for this one hour. Really become and emulate being the athlete you want to be for that short moment, or throughout that one-hour workout. Become that athlete!

That means practice and let go of any anxiety you have about that sport. Maybe its fear of open water, perhaps it's the fear of descending on the bike, or that you really hate hills. Just put your best foot forward in practice and train your weakness. Do not avoid the things you don't like. If you hate hills, you may need to spend more time doing them. If it's the open water, make it a point to hit the open water as often as possible before your race.

Ask for help! Hop on a message board and ask other athletes, ask a D3 coach, ask another athlete you see training. How do you descend a mountain quickly safely and confidently? How do you swim in open water without anxiety? How should I approach hills? A lot of it will come through experience, but tips and tricks you pick up from others will go a long way toward improving your next season.

Coach Jim Hallberg believes that every athlete has the capacity to improve efficiency, get stronger and run, bike or swim faster. Sure, it takes time, dedication and discipline but it's possible. Working with an experienced coach can make sure that your efforts are targeted in the right areas to make sure you reach those goals!

Staying fit in the winter presents many challenges. Cold temperatures, far away goals and tempting food choices are just a few obstacles athletes face. In my experience, both for myself and what I've seen as a coach, the biggest issue is boredom. How many times can you ride the trainer, or fight others for precious treadmill time? I'm here to tell you about other exercises, some indoor, some outdoor, that will keep you fit and sane.

First, let's start with the outdoor activities. Topping my list is skate skiing. This is a form of cross country skiing that uses your entire body. If you haven't tried this, you are in for a treat. In a matter of 1 hour you can get in a hard workout that will tax every muscle, and some you didn't know you had. Next is snow shoeing. I know, it looks like you're just walking in the snow, but trust me, this can hurt! The deeper the snow the harder you work but the slower you go. I treat snowshoeing like a hill workout since it builds strength in the legs and hips. It is also low impact and great for building a base and power at the same time. Finally there is downhill skiing. It may not provide the same aerobic workout as the others, but skiing is a dynamic activity requiring power, precision and quick movements. For Olympic or Xterra athletes it can help boost your explosiveness.

For indoor activities I'll stick to things you would find in a gym. First, the rowing machine. Again, it is a full body workout and harder than it looks. It is a great activity for building lower and upper back strength while still working the legs. With no impact it is great for athletes recovering from or trying to avoid injury. Next is the stair stepper. This machine really works your glutes and calves. The key when using this machine is to not hold the handles. If you use the handles and stabilize your upper body with your arms your core will not engage. Work on keeping your core muscles firing and using them to power off the stairs. Last, athletes can use box jumps, plyometrics and a jump rope to work on explosive power. Again, for short course athletes this will help improve your dynamic speed, muscle firing pattern and quickness. Plus, it can really get your heart rate up in a short time.

Winter time training presents athletes with alternate activities to stay fit and motivated through the colder months. Don't‚ get caught in the mindset that swimming, biking and running are the only ways to get faster this season. You can fight off the dreaded winter boredom syndrome and increase your fitness by finding new sports and new machines.

The challenge of winter is in keeping yourself motivated and consistent. Making a few adjustments in your training will allow you to make it to spring with your mind and body feeling strong.

Train Hard, Train Smart, Train Safe,

Coach A.J.

When you can't run, you can still run!

Aqua jogging, known also as water running, is deep water running in which the individual usually utilizes some sort of flotation aid, such as Aqua Jogger brand belts or Water Walker brand float shoes. Running in water is not just for the triathlete, it is for an aging or younger population seeking non-invasive exercise for maladies such as MS or even the recreational fitness participant. The most common use for deep water running is recovery from injury. It can also be used for building run base, cross training, improve running form, intervals, just to name a few benefits. Basically, it is an exceptional training alternative to land based running.

Aqua belts will keep you buoyant enough to where only your head will be above water, and keep the body in an upright vertical position at all speeds you choose to run. Running in the water allows a runner to increase running frequency or mileage without any pounding to the joints/muscles. The cooling effect of water keeps the body at low enough temperatures where a runner does not feel like he/she is sweating, so it is deceiving as caution should be taken to ensure proper hydration. There is resistance around the entire body, which will also work the arms more than land based running will. Designing a training program that includes water running is a wise investment in time, not just for rehabilitation reasons, but also for those with time constraints. One can fit in a half hour of aqua jogging (water running) before or after a swim workout, without having to change clothes or having to find a safe path during winter or darkness hours. The nine to five daily grind of most people's lives, does not allow for much activity if they have children or have cold/dangerous run conditions throughout long winters. Taking to the pool while the kids are in swim class or when the weather turns for the worse, is a great alternative to working around those challenges. While water running ranks right up with running in place such as on a treadmill for excitement, it can maintain or even improve aerobic fitness and burn fat. Proper form and cadence need to be utilized to maximize the effectiveness of your aqua jogging session. When using a heart rate monitor, one thing to remember is your HR (heart rate) is approximately ten percent lower than land running HR values. Cadence per minute is defined in this case, as stride frequency. Or, as the number of times the right (or left) leg cycles through a complete gait cycle over a one minute period.

Some common cadence ranges per minute (CPM) when compared to the land equivalent running (in parenthesis) are:

50-59 (walk)

60-69 (jogging)

70-80 (brisk run)

80-90 (5K+ pace)

90+ (intervals)

Are you doing the right strength work? When should you do strength work? What is the best way to do strength work?

I hear these questions almost on a daily basis. Not only from my active clients, but from anyone that I meet. As soon as people find out that I am a triathlon coach and a strength coach, they never really want to hear about the way to coach or train for multisport. No, what is on the minds of all these people: What should I be doing in the gym?

Well, I am the same as these people, I have always wanted to know what was the right combination of exercises, at what intensity and with what weights. For over 12 years now I have been working with not only athletes, but the general population to help them get stronger, improve posture and avoid injury. That doesn't mean I am a magician.

The question of strength training is always a hot topic, especially amongst the endurance sports coaches. Most will tell you: It's important but they won't give specific guidelines, and it makes you wonder why?

Well, there isn't just one way to strength train. There isn't a magical solution for what every athlete should do. The first step to successful strength training is to find a trainer who understands and has the knowledge to perform a functional movement screen. This test is a fantastic measuring tool to aid the coach as to the muscle and mobility issues that the client may have.

After that initial interview. The coach will continue to assess the athlete. Every training session is a coaching and assessment session. The trainer will design a program that has the following components:

1. Active Warm ups

2. Mobility and Activation Exercises

3. Strength Exercises

4. Conditioning and Stability Exercises.

With these four components athletes will notice a huge difference. When athletes are consistent with strength workouts, their recovery is faster, they will feel speedier on the bike and the run, and they will not be as sore. However, what's really painful, is taking 3-4 weeks off from strength work and then getting back into it. Yes, if you aren’t consistent you will be sore. Yes, your runs and bike rides will suffer for a few workouts subsequently. But, after a few weeks of consistent workouts, you should see your pace per mile has dropped, your longer bike rides will seem easier and you will recover enough to do a workout the next day.

What does all of this prove? Look at what you can accomplish with consistent strength workouts. I see how our athletes can race back to back weekends and bounce right back. Most importantly, I see our athletes with strong race results and accomplishments. Yes, it's due to consistent swim, bike and run workouts, but it's also due to the consistent workouts in the gym.

If you haven't tried to be consistent in the gym, or you aren't motivated, finding that you are slogging thru the miles with little return, then what you are missing is the strength component. Try a group workout- see how you can change your training and your life.

There are lots of "keys" to being better than average at triathlon, but there are a few, that won't take any more work than you're already putting in. If you follow the 7 points of advice below from Coach Mike Ricci, you'll see improvement this season, without question!‍

1. Know Your Zones:
‍As coaches, it is our job to make sure our athletes understand the most recent research and technologies to help them advance in the sport. It is a fun transition for us to help an athlete migrate to new ways of calculating something as simple as their heart rate. Often times, an athlete will come to our coaching group, and is using an outdated 220-Age formula to determine their heart rate, and we get the pleasure of introducing them to our testing protocol, where we input their lactate threshold numbers into Training Peaks zone calculator in order to establish what their correct training zones are. Not surprisingly, the results that are achieved after this are clear. When athletes are training in the correct zones, they are rested for key workouts and understand the value of taking rest or recovery days. If you don't know how to determine your training zones, use these links to help you:</div>Read more about Defining Training ZonesEven better, check out The Triathlon Minute Video on Determining HR:

‍2. Be consistent with your training!
‍Consistency will do more for your training than anything else you can do. Having a great week of IM Klagenfurt 051training followed by a big ZERO week (that's no training), is not going to help you reach your goals. Know that each week you have goals in terms of what you want to accomplish with regards to volume, intensity and frequency will go a long way to helping you improve over the long haul. Once your body gets into a routine, the workouts become much easier, as the body has learns it's own "groove".

‍3. Set Goals for yourself!
‍Just like you want to set weekly goals, you'll want to set monthly and annual goals as well. Having a goal of 500 total hours (10 hours per week or 90 minutes on average, per day) is a pretty lofty goal with all the other responsibilities you have. If you can break it down into 2:45 minute workouts per day, it becomes more manageable.When you write down your goals, you are 75% more likely to achieve them. That sounds like a good idea, so why not increase your chances of success!

‍4. Know your Sweat Rate!
‍If you are racing in a hot environment or live in a hot region, you have to know your sweat rate. How do you find this out? Easy! Weigh yourself in the nude, before your ride or run. Then weigh yourself when the workout is over to see what you weigh. Make sure you towel off your hair and any body sweat as well. Subtract your after weight from your before weight, and subtract any fluids you took in during your workout. This is how much weight you lost. Now divide that by the number of hours you worked out in order to find out how much weight you lose per hour. If you are losing more than 2% per hour, then you need to increase your fluid intake and or take in more electrolytes to help slow down fluid loss. Our nutrition staff can certainly help you with this if you have trouble!

‍5. Try to replicate your race simulations on a course similar to your A race!
‍Performing well during your most important race of the year comes down to more than just doing the training and having goals. Knowing the course topography is key and being able to train on a similar course, whether it be on a CompuTrainer or finding terrain similar to the course is key to doing well on race day.Imagine if you could ride the actual course you're racing on, or something similar to it. You'd know when to expect the harder parts of the course , when to be in the small ring, when to stand and you'd know when you'll be able to drink and eat as well. Also, once you have test ridden this course a few times, you'll know what your output is in terms of HR and Power and you'd be able to plan accordingly for your triathlon. Be prepared with course specific training. You'll be surprised at how much easier it will make race day!

‍6. Ride your hard workouts on the trainer!
‍The biggest bang for your bike is being able to control your training environment. Knowing the pool is 25 yards and swimming at effort will result in time is easy. The same can be said for the track and running intervals there as well. But, on a bike, the same can't be said for training on the roads. You have traffic, red lights, stop signs, wind, hills, uneven pavement and so on to deal with. This is why I've been such a big proponent of riding on the trainer for over a decade. It's much easier and less time consuming to jump on your trainer, any time of day, and get your key workouts done. Yes, there are times you'll want to do a race simulation outside on something similar to your race course (see #5), but for the most part, learn to get the hard stuff done on the trainer, void of traffic, red lights and drivers who aren't paying attention to the road.

‍7. Get stronger to go faster
‍Lastly one of the keys to going faster is being stronger. You can't load stress onto your system unless it's strong enough to handle it. Trying to run a fast 400 on the track without proper biomechanics is going to result in an injury sooner rather than later. Getting strength work in, even for 10 minutes a day, will result in a stronger, healthier and more resilient you. Here's a quick circuit you can do to help:Max Pull ups, 10-12 pushups, 10 jumps up to a bench, 5 burpees. 3 sets. Rest 1 minute between sets, but decrease the rest each week until you can eventually just do the all the sets consecutively.Next set: 10 Burpees, step up to bench, bringing one leg to your chest, and dips.Last set: Roman chairs (12 reps), plank for 30 seconds, and then 10x side lunges.Following these 7 tips will have you looking at your season with renewed energy and ready to attack the season and race courses. Good luck and as always, if you have a question, shoot me an email and I'd be happy to answer your questions.

‍Mike Ricci is a Level III USA Triathlon Certified Coach and the 2013 USAT Coach of the Year.  He has been coaching endurance athletes since 1989. Mike founded D3 in Boulder, CO in 2000, and has slowly added top-notch, USAT certified coaches each year to handle the demand for high quality triathlon coaching. In the past decade, D3 Coaches have coached hundreds of athletes to their first triathlon and hundreds more to become Ironman Finishers. USAT  awarded D3 the job of writing the training programs for the USA World Championship Teams for six consecutive years.

Anyone living east of the mountain states should recall with fond memories the polar vortex of 2014 that had the Great Lakes frozen solid with downright wicked temps that seemed never-ending. Many athletes across the country were forced indoors to endure countless hours of bike trainer sessions and treadmill runs. Fortunately, this winter has been a bit more forgiving, but undoubtedly you have or soon will be retreating to the home trainer and "dreadmill."

Throughout my triathlon career, I have always tried to use the treadmill as a last resort. For me, it presented a mind-numbing experience I did not want to endure. Aerobic endurance runs on the treadmill seem like track meets to me. The effort just feels more difficult than the natural rhythm and freedom of running outdoors. With winter readily upon us, less daylight and tricky footing are valid reasons to use the treadmill. Two weeks ago, I was out completing an easy aerobic run on the Boulder Creek Path, having to cautiously navigate the ice and snow patches. Nearing the end of my run, I was gingerly rounding a corner covered with what appeared to be slush when bam! Within seconds, I was sliding on my side like a hockey player losing a skate edge. It was a hard fall directly on my hip and has still not completely healed. In hindsight, a more prudent decision would have been to suck it up and complete this run indoors, knowing how sketchy the footing was outside. I am quick to encourage my athletes to make safety a priority when deciding between indoor and outdoor training sessions. Additionally, it is always smart to choose the environment that will allow you to execute the session to the best of your ability without having to worry about footing.

If you decide to venture outdoors on snow-covered roads or trails this winter, I highly encourage you to invest in a snow and ice gripping system for your shoes. A pair of YakTrax or Microspikes, for example, or IceSpikes as they offer D3 athletes a discount.

While the treadmill can seem daunting and mentally stale, it is possible to get quality sessions completed with the fun factor intact. Here are some guidelines and four treadmill sessions to maximize your winter run training while embracing the time indoors.

**Helpful Tips**
- Set the treadmill at a 1% grade for all runs aside from any specific hill reps. This will ensure you are running closer to the feel of running outdoors.
- Always have a towel and a bottle with water or electrolyte drink on hand with increased sweat rate.
- Use a small fan to help keep you cooler and more comfortable and be sure you have good ventilation.
- Don’t race your neighbor. Stick to your specific workout and don’t worry about what speed or grade the person next to you is running.
- Include some light stretching after the warm-up and a few minutes of easy walking before you get off the treadmill to re-establish your equilibrium/balance.

**Training Sessions**

1. **Buffer Buffs Hill Reps**
  - Warm-up: 15 minutes easy jogging with 4 sets of 20-second bursts and 40 seconds easy for recovery at the end.
  - 45 minutes hard (z3-4HR/5k effort) at 4-6% grade. Get off the treadmill and do 5 squat jumps.
  - 15 minutes sprint (z5HR) at 4-6% grade. Get off the treadmill and do 20 high knee skips.
  - 45 minutes moderate (z2-3HR/half marathon effort) at 4-6% grade. Get off the treadmill and do 10 push-ups.
  - 45 minutes fast uphill (z3HR/10k effort) at 4-6% grade. Get off the treadmill and do 10 split squat jumps.
  - 45 minutes moderate (z2-3HR/half marathon effort) at 1% grade. Get off the treadmill and do 10 double leg hops.
  - 1 minute fast (z3HR/10k effort) at 1% grade.
  - Rest for 2-3 minutes walking/standing on the edge of the treadmill. Repeat pattern 3-4 times.
  - Cool-down: 10 minutes easy jogging with the final 2-3 minutes walking.

2. **Split Tempo Run**
  - Warm-up: 15 minutes easy jogging.
  - 10 minutes at HRz2/RPE 3-5.
  - 5 minutes at HRz3/RPE 6-8.
  - 2 minutes at HRz1/RPE 1-2.
  - 5 minutes at HRz3/RPE 6-8.
  - Cool-down: 10-20 minutes easy.

3. **Ramp Ups**
  - Warm-up: 15-20 minutes building effort to top of z2HR/RPE 3-5.
  - Starting at the speed where you ended your warm-up, increase treadmill speed by 0.5 every ¼ mile until you max out.
  - Note that speed and then run 5 minutes easy.
  - Complete 4-6 intervals of 45 minutes at your max. Recovery is 1 minute easy jogging.
  - Cool-down: easy jogging for the duration of time.

4. **1-Minute Efforts + 1k**
  - Warm-up: 10-15 minutes easy with 4 sets of 20-second bursts and 40 seconds easy jogging for recovery.
  - 2 sets of (4 x 1-minute moderate/RPE 3-7 with 30 seconds rest after each. Include 1k at 5-10k pace after the 4th of each set).
  - Walk/jog easy for 2-3 minutes between sets.
  - Cool-down: 5-10 minutes easy.

Happy Running! Brad Coach Brad Seng has been working with athletes for over ten years and has learned that getting to the next level in triathlon is often a matter of knowing when to push limits and when to pull back. A breakthrough can also be as simple as working on your mindset, fueling your success with sound mental strategies!

‍

There are three key ingredients that are paramount to this program. One is a reliable training partner, two is the cooperation of the weather, and three is a good training plan. For my winter marathon this year, I had two of these ingredients. As the old song goes, "Two out of three ain't bad"

First of all, I owe a big thanks to my training partner Dan, because no matter the weather I knew he would show up, which forced me to endure a lot more than I would have on my own. Dan was there to push me mile after mile, week after week. The weather was much less reliable than Dan, as we were in the midst of an icy winter here in CO. The third ingredient was the training plan. I had a short window (eleven weeks) and to get ready for the race, the plan had to be efficient.

The biggest key to the whole plan was staying injury free. I knew I would not have a lot of base going in, but I knew if I kept my intensity on the low end I could survive the training. I did my long runs on Saturday, followed by a ten miler on Sunday done at little quicker pace than the long run the day before. The other important workout I did each week was mile repeats. I did this workout at a ratio of 4:1, work-to-rest. For example, if you run your mile repeat in seven minutes your rest would be 1:45 (or 25%). I did the repeats at a pace that was 20-25 seconds a mile faster then what I wanted for my goal marathon pace. My goal was 3:00 and that would make my goal race pace 6:52 a mile and my mile repeat pace at 6:20-6:25 a mile.

All other workouts done during the week were easy but I made sure all my runs were longer then 50 minutes no matter how slow I ran them. I attempted to pile on as much volume as I could manage. My goal was to build as much aerobic base as quickly as possible. This meant that volume, not intensity, was the key ingredient to the plan. One other non-running related thing I did was swim as much as possible. I did this in order to build aerobic base without beating up my legs.

The first few weeks went fine and I ran some hilly runs not caring about pace, just putting in the time. By the start of the third week, the weather became a big factor. Since most of my runs were done on snow, ice or in muddy conditions, I had no sense of pace, only effort. When it came time for my mile repeats, I used the same strategy. Since pace was out the window, I went strictly by effort only. My mile repeats hit a high of nine, two weeks out from the race and my longest run was 22 miles about 3 weeks out. Below are my seven rules for a successful marathon.

1. Long run each week, increasing the time by fifteen minutes each week.

2. Follow the long run up by running 90 minutes the following day.

3. No run shorter then fifty minutes.

4. Mile repeats twenty -twenty-five seconds faster then goal marathon pace.

5. Swim as much as you can. Why? Swimming builds aerobic fitness without beating up your legs.

6. Have confidence on race day. You’ve done the work, now relax and have a great race.

7. Have fun we do this because we like to, keep that in mind!

I can't overemphasize the importance of finding a plan that works for you. Not everything works for everyone, but considering this plan was pretty basic it should help you with a good starting point in your quest for a successful marathon.

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

The secret to getting the best out of your fitness is locked inside your head and here’s how to unleash the running powers of the mind.

Every physical running experience we have is a second creation. The 1st creation takes place in our minds prior to the run. This is both a powerful & frustrating realization. By acknowledging the truth in this statement we have to take full responsibility for the level of satisfaction that each run provides. We need to also happily see that our thinking can and most often does predetermine the value of each training session or race. The great wizard Merlin, from Arthurian legend said, ‘I know the future, for it is my past.’ By this he meant that by predetermining what the outcome of an endeavor might be, we strongly influence the actual course of events. Merlin simply listened to what people feared or thought might happen, and then told them that it would. These characters then of course ensured that their fears or desires transpired by placing their attention fully on what it would take to ensure that outcome!

Bruce Fordyce, the great Comrades winner told me that he is a firm believer in visualizing his races prior to competition. One year in Comrades the actual details of the race so closely mirrored what he had repeatedly 'seen' and created in his mind's eye in the weeks preceding the race, that he felt gooseflesh on his arms despite the 30+ degree temperatures. He went on to win the race, just as he had so often imagined he would. He said it was an eerie feeling.

Running is a reflex action and thus during runs the mind is free to wander. There is one problem though: the brain needs a certain amount of blood, oxygen and glucose to operate at full capacity. During hard running the body will always ensure that the oxygen and blood is available, but the glucose content is often depleted from the long and hard nature of running. The mind becomes foggy and sluggish and we make mistakes. We forget to drink, or eat, we try to run at a pace beyond our current ability, we run when we should be walking, we try to ignore the heat, we fail to heed the warning signals issued by our body, we lose concentration and coordination. To prevent ALL this we need to predetermine the contents of our thoughts and drill them into ourselves until they become second nature. "I drink at every watering station. I pump my arms up the hills. I pay attention to my body signals when it?s very hot. I run at a pace indicated by my training. I am fit and ready for this race. I am an experienced runner who makes good decisions. My pace judgment is superb."

Research has proven that every thought creates a molecule. By thinking through each race before we run it we alter our very physiology.

There are two key steps in the process of achieving your running dreams:

BE – In order to train like a runner who achieves what you desire from your running, you need to be that kind of runner. In other words you need to display the traits of such a runner. If it requires discipline, dedication, commitment and passion, then you had better be disciplined, dedicated, committed and passionate.

DO – Once you are such a runner, then and only then will you be able to do what such runners with these traits do to achieve what they want.

By 1st "being' and then "doing" what it takes, we assure success. I have been to many an elite race where it is painfully obvious who definitely will not win the race by the obvious body language each runner is displaying they are not being winners.

Become aware of your internal dialogue. Replace self-sabotaging thoughts with words and images that alter who you are. Create mental images of realistically successful outcomes. Act out the feelings you associate with success. These simple processes done repeatedly will bring out whatever gazelle lurks within you guaranteed!

Currently Bobby teaches and consults for USA Triathlon and the US Olympic Committee. His business, Bobby McGee Endurance Sports, has a hand in the performance programs of numerous endurance sport organizations.

A time to look back and plan ahead. Now that the triathlon season is over for us, it's time to reflect on what you achieved this year. Did we meet all our goals? Did you improve that butterfly stroke, like you said you would? Did you improve your 5k off the bike? Were you finally able to stay with the group on long rides? Triathletes should take a few hours and write down all that went right for your year and all that went wrong. Hopefully, more went right than wrong! If things didn't go the way you wanted, why didn't they? Was it lack of motivation, mental toughness, or plain old laziness? On the other hand, if things went the way you wanted, what helped you the most? Was it that you had a solid training plan, a reliable training partner, or did you drink more beer than last year? It could be any number of factors.

One of the most overlooked ways to get faster without any pain at all, and I know most people out there like to avoid pain, is to become more efficient. Learn a more efficient swim technique. Spend one day a week doing drills instead of hammering out lap after lap again. Learn to spin at a higher cadence on your bike. This will improve your cycling efficiency. Run with better form; don't cross your arms over the imaginary center line of your body. Have someone watch you and critique your form in all three sports.

Lift weights: There is no better way to lose fat, increase strength, and look better. Find a program that has different phases. Start with a light weight and increase the repetitions until you are up to thirty. Try to do three sets of this.

Find a training partner: Start working out with someone who is slightly faster than you. This will give you more incentive to get faster. I'm not talking Lance Armstrong here, just someone that makes you go a little faster on your hard days.

Train more if time allows: If you get an extra swim workout in each week, or squeeze in an extra run, it'll help you build a bigger base. A bigger base means you can go faster. If you don't think that one extra 1/2 hour a week can help think of it this way: If you can swim 1,000 yards in a 1/2 hour, run 3 miles, or bike 8 miles; that could be an extra fifty-two thousand yards a year, or 150 miles running or 400 plus miles biking. Still think that getting in the extra 1/2 hour a week isn't worth it? On top of that, you are burning another seventy-eight hundred calories.

Try a new course: Don't keep riding and running the same course over and over. Run something harder, run something easier. Change it up so you create new challenges for your body. Your body only gets stronger (i.e., faster) when you create a new variation. If you run the same five-mile loop, three times a week, guess what? You are not going to get faster.

Mix up the training: Too much snow on the roads to run or mountain bike? Take a cross-country ski class. Learn to snowshoe, cross-country ski, or ice-skating. There are many different things you can try. Take your kids sledding or better yet, take your friends sledding. You'll be surprised at how much fun you have!

By changing the program, challenging yourself to new things, and opening your mind to new and fun training obstacles, you will start the year fitter and faster than ever before.

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

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Amanda McNulty had a breakthrough season this year, tackling not one, but two Ironman races — Texas and Boulder. Her winter training faced challenges due to two address changes, each bringing different climates. Interestingly, Amanda found a lot of synergy with the number two in her journey. She and her husband, Tim, eventually settled in Scottsdale, Arizona. Despite the upheaval, Amanda remained committed to her training plan. She went into the Texas Ironman with high-quality training but lacked some endurance fitness. Although the race didn't go as ideally as she hoped, she still achieved an impressive result for her first Ironman — 32nd AG in 12:34. Undeterred, she eagerly prepared for Ironman Boulder, where she achieved a significant personal record, shaving nearly 50 minutes off her time. Despite the race's challenges, including its altitude, she finished 13th AG in 11:45.

Amanda's nomination as Athlete of the Month goes beyond her impressive race results. She embodies the core values of D3 Multisport — Discipline, Determination, and Dedication. Her training regimen often began with a 3 am alarm to beat the scorching Arizona temperatures. Amanda didn't miss a single workout throughout the summer and made substantial improvements to her daily and racing diets, guided by Coach Brad, a sports nutritionist and D3 coach.

From a coach's perspective, Amanda exemplifies the ideal athlete. She works diligently with Coach Dave, executing her training plan meticulously and always seeking to improve. Amanda sets ambitious yet realistic goals, constantly striving for progress and growth. Coach Dave enthusiastically nominated her for Athlete of the Month, recognizing her unwavering dedication and commitment to excellence.

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Here's a peek into Amanda's insights through a Q&A:

1. How did you decide to race two Ironman races in one year, and why Texas and Boulder?
Living in Boulder at the time, I thought it would be great to have my first Ironman locally for reduced travel stress and familiarity with the area. However, my husband signed up for Texas after a trip to Kona, prompting me to join to avoid watching him do another Ironman alone. Despite our move to Arizona, I stuck with both races, even though Boulder was no longer local and presented new challenges.

2. What adjustments did you make to commit to training for two Ironmans?
Training for multiple Ironmans necessitated integrating it into my daily life. Setting expectations at work and making training a non-negotiable part of my schedule helped manage stress. Blocking out mornings for training sessions in my calendar ensured uninterrupted training time.

3. What surprised you the most about Ironman training?
The realization that success in an Ironman requires proficiency in all three disciplines, not just relying on one's strengths. Additionally, the margin for error is minimal at the top of one's age group, fueling a continual drive for improvement.

4. What takeaway from Texas did you apply to Boulder?
I adjusted my nutrition strategy, opting for more liquid calories on the bike in Boulder, which significantly improved my performance compared to solid foods in Texas. I also worked on building confidence on the bike, especially in handling windy conditions.

6. What nutrition changes made a difference in your training and racing?
Switching to predominantly liquid calories during the race enhanced my performance, unlike my strategy in Texas. Additionally, prioritizing proper post-workout fueling for faster recovery was crucial during training.

7. How did your biggest fan (your husband) support you during training?
Tim provided unwavering encouragement, believing in me even when I doubted myself. He pushed me on days when I lacked motivation, ensuring I stayed committed to my training regimen.

8. What valuable advice did Coach Dave give you?
For the Texas Ironman swim, Coach Dave advised me to focus on finding open spots ahead rather than fixating on other swimmers, which alleviated anxiety and improved my swim performance.

9. If you could choose one activity (swim, bike, or run) to do anywhere in the world, what would it be?
I'd take my bike to Australia for its excellent training opportunities and picturesque landscapes. Running the Big Sur Marathon would also be on my bucket list.

10. What's next for you?
I'm gearing up for the SOMA Tri in Tempe, AZ, followed by Ironman Coeur d'Alene and Ironman Arizona next year, along with Alcatraz (if accepted) and Augusta 70.3. That's the plan for now!

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Tell us about your journey into triathlon and why you decided to pursue the sport:

I started competing in Triathlons during the mid-90s. Coming from a background in team-oriented (anaerobic) sports and years of surfing, I naturally gravitated towards triathlons. Road biking was also a passion of mine at the time. However, due to knee injuries in my youth, I was hesitant to engage in excessive running for training. The Sprint distance triathlon seemed like a perfect fit for me. I believed I could excel in the ocean swim, perform well in biking, and manage the 5K run. Initially, I participated in about half a dozen triathlons and did reasonably well, although nothing extraordinary to boast about.

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However, after the birth of our first son in 2000, followed by our second in 2002, life became busier, and my focus shifted away from triathlons. My wife, Chelsea, and I directed our efforts towards exposing our boys to various sports while maintaining our fitness through activities like running, surfing, and resistance training. Although our boys didn't take to organized sports, they developed a passion for running, much like my wife. Seeing their enthusiasm for running and participating in races inspired me to join them and make triathlons a family affair. As someone who doesn't do things halfway, I dove into training wholeheartedly at the beginning of 2013, participated in a Sprint triathlon that June, and haven't looked back since. I'm thoroughly enjoying the journey!

Share a bit about yourself and what drives you:

First and foremost, I consider myself a family man, dedicated to being a supportive husband and father, and serving as an inspiration to my boys. I'm also deeply passionate about caring for individuals with spinal disorders, which has been a significant focus of my professional life. At my core, I possess an insatiable drive for achievement. Setting ambitious goals and pursuing them relentlessly is integral to my identity.

What's your favorite race and why?

St. Anthony's in St. Petersburg, Florida holds a special place in my heart. It offers a fantastic location, comfortable accommodations, well-organized events, a large participant base, and various race distances suitable for the entire family. Moreover, it coincides with our wedding anniversary, making it a memorable and meaningful experience for my wife and me. We recently celebrated our 20th anniversary there, the night before the race!

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After a solid workout, what's your go-to recovery meal?

A big bowl of oatmeal and Cheerios (cooked together), enhanced with Ovaltine, whey protein, peanut butter, brown sugar, and diced banana, is my ultimate recovery meal. It's not only delicious but also provides the essential nutrients and energy needed for effective recovery.

What inspired the creation of Tri4Spine?

My journey into triathlons was influenced by my own experience with a spinal injury during high school football. Although I was fortunate not to sustain spinal cord damage, the incident led me to pursue a career in physical therapy, specializing in spine care and sports medicine. Over the years, I've witnessed the transformative power of sports, particularly triathlons, in rehabilitating individuals with spinal disorders. Tri4Spine aims to empower physically challenged athletes with spinal impairments to pursue their dreams of completing a triathlon. By providing support, training, and resources, we hope to inspire others and foster greater inclusivity in the sport.

You recently underwent knee surgery. Can you tell us more about that?

About two months ago, while ramping up my training for St. Anthony's, I experienced discomfort and instability in my left knee. Ignoring the warning signs, I pushed through intense speed work, leading to a significant injury during a run. The subsequent surgery involved repairing a torn medial meniscus and addressing other knee issues. While the recovery process has been challenging, I'm grateful for the opportunity to regain full function and return stronger than before.

How are you managing your recovery?

Recovering from knee surgery hasn't been easy, but I'm approaching it with determination and positivity. Despite limitations, I've maintained a consistent regimen of core exercises and rehabilitation activities. Recently, I resumed swimming to stay active while allowing my knee to heal. Additionally, I've focused on various business projects and found solace in reading inspiring literature, such as "Born to Run" by Christopher McDougall.

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What races do you look forward to post-recovery?

Given the recovery timeline, I aim to return to racing around October. I'm considering participating in the HITS Triathlon in Naples, Florida, where I hope to reunite with Coach Dave and my family for another memorable experience. While I may be restricted to the Sprint distance, I'm eager to embrace the challenge and celebrate the joy of competing alongside loved ones.

If you could design a workout for Coach Dave, what would it entail?

I'd plan an easy yet extended brick workout, allowing us to train together at a comfortable pace while focusing on technique and camaraderie. Sharing the experience of training and bonding over our mutual passion for triathlons would be incredibly rewarding.

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This month we are pleased to introduce Mark Gilpatric as our Athlete of the Month.  His coach, Martina, shares that he's earned this recognition! Qualifying for USAT Nationals at the Leon International Triathlon, his desire to get fast, improve and to learn has been wonderful to coach. Mark has the discipline to fit training into his busy life, all the while juggling family, profession and social responsibilities. His determination to make it happen even when it's not smooth sailing (like when traveling abroad to China for work), has caught our attention.

Congratulations to Mark! Enjoy his Q&A.

1.  You set a goal - to qualify for USAT Nationals.  Tell us why that goal is so important to you.

My primary goal is to do well set a strong personal best at the AG Nats. Of course, to do that I had to qualify, so that was an important goal too. AG Nats are in Milwaukee, my hometown, this year and last. Last year, I was frustrated that I did not qualify, so it was important to me to make it to the race this year. I volunteered at Nationals last year and it was great to see a race like this in Milwaukee, on the lakefront, which is my primary training ground. That just reinforced my desire to race in it this year. I had been working toward longer distance races, but I thought a goal of racing well at the Olympic distance would help put a focus on increasing my speed which is something I want to work on.

2.  Describe your race plan and strategy for Leon.

The plan was pretty simple. I would swim moderately fast, try to draft if I could, but not worry too much about that. I wanted to go faster on the bike than I have in the past, but I thought I would keep my HR to around 145. Then I thought I could start the run at a moderate pace and pick it up toward the end. I was racing with a faster/more experienced friend who gave me some advice on transitions so I picked up a bit of time there too. Unfortunately, either I went too hard in the swim or had poor form, but I was pretty fatigued from that. Then I pushed the bike a bit hard and probably averaged about 150 heart rate. That made the run slower than I was hoping. It turned out fine in the end, but not exactly according to plan.

3.  Describe the moment you found out you made your goal?

Since my time was a bit higher than I expected, I was not sure I qualified for Nats until I saw that I was 15th, and I knew there were more than 45 in my group so I knew I must have qualified.

4.  What was your favorite part about the race?

It was such an odd setting. The race was in Hammond, Indiana which is in the middle of the industrial zone just to East of Chicago. So it was pretty interesting cycling and running among the huge industrial plants in the area. They had placed a line of US flags along about half of the run course and that gave it a great feel. As far as my performance, I was pretty happy with my bike. I maintained a fast pace and navigated the 12 or so U-turns on the course well.

5.  Nationals will be in your hometown, describe what that means to you.  

I think Milwaukee is a perfect venue for this race. The lakefront is beautiful. The city has a lot going on but is not so busy so it is easy for people to get around. I'm looking forward to welcoming a few thousand people coming to do the race and being a part of it.

6. And for anybody else headed to Nationals this year, where should they plan to:

a) get a great pre-race meal

b) do a run

c) do a "just gotta do" activity when they are in Milwaukee?

For people who don't want to go too far from downtown, there are a lot of great restaurants in the 3rd ward area along with a river walk that stretches for 2 miles along the Milwaukee River. The Milwaukee Public Market has a lot of places to pick up some quick food including a great Mediterranean place for Falafel sandwiches. If searching for good pasta, Tenuta's on the South Side is an excellent neighborhood Italian restaurant.  For a pre-race run, just head to the lakefront and you can run North toward Bradford Beach. It's about a 5-mile loop from downtown to the North end of the trail and back. While in Milwaukee, check out the Art Museum. It's on the lakefront in the middle of the race area and is hosting a Kandinsky Retrospective.

7.  What "hindsight is 20/20" wisdom can you share with other triathletes that you learned either during your training or during the race to accomplish your goals?

I always seem to push too hard on the bike. It seems like it's easy to push harder on the bike in a race than during training. It felt easy, but my legs were pretty beat up for the run.

8.  It seems as though you travel quite a bit for work, and also have a full life with a family and friends.  Describe how you weave your training in and are able to accommodate everything.

During an average week, I'm usually able to fit runs and bikes in the evenings  Mark Gilpatric right after work and before dinner. My kids are often swimming or playing basketball or soccer in the evenings so we are used to eating late. Then I get swims in at a masters swim group in the mornings before work. It is a bit awkward to eat at 8 pm and then go to bed at 9:30 so I can swim in the morning and get enough rest.

When I traveled to China this year, I was able to get a few bikes in on the hotel fitness bikes. Swimming is trickier. I stayed at a hotel that had a pool close to 20 yards long, but unfortunately, one side was all stairs going into the pool. Otherwise, I can swim at the local 50 meter, 12 lane pool on the weekend, but it's usually just a massive open swim session with 100 people swimming all over, so I get a lot of sighting practice.

I also want to say that Coach Martina has been a big help planning what to do while on a trip and adjusting my workout schedule when needed.

9.  If you asked a friend/spouse/partner to describe who you are, what would they say?

I think they would say I'm committed to God through my Catholic faith, loving, supportive, and engaged with my family, kind, and carefree, and spend too much time on my bike during the summer.

10.  What has been your favorite workout to date?  

I have made some progress on the bike doing harder intervals than before. I like something like 4 X 10 minutes in high zone 4 with 3-minute recovery on the bike.

11.  If you could write a workout for Coach Martina what would you have her do?

I think I'd let her do the 10k run moderate with the last 2 miles at 5k pace. I don't think I was able to complete that one as planned.

Our July Athlete of the Month has battled through some nutritional issues related to Chron's Disease, and he's done a great job turning that around resulting in an upturn in his racing results. D3 is pleased to recognize Itay Melamed for his consistent dedication to improving in triathlon. As a Denver based physician, Itay utilizes his training and racing as a way to unwind from his busy schedule. He recognizes that as people, we are better on so many levels if we are doing something (work, play, etc.), and he hopes to develop those opportunities with some of his patients. Enjoy his Q & A below!

1. What is so compelling to you about triathlon?

Triathlon racing and training for triathlons is what I use to keep me sane. When I've had a rough week sometimes it's nice to just be able to get on the bike or run for a while and try to forget. It's a very selfish and addictive habit but there are worse addictions.

2. Do you have a favorite distance?

My favorite distance right now is probably the Olympic distance. It's just long enough.

3. Knowing that you just raced the Boulder 70.3 how do you like the half distance?

Right now for me the half distance is probably as long as I can go. When I'm done with a 70.3, I'm done.

4. What is a favorite memory from that race?

Coach Mike seeing me at the end of the first run loop asking me if that's my second loop (I wish).

5. I understand nutrition was a factor you needed to consider in your training and racing. Can you please describe how you've brought it together to help your racing?

I still don't have my nutrition dialed up as well as I would like. I have Crohn's disease and while thankfully it's a mild case, it still sometimes causes me difficulties I'd rather do without. After the last major flair up I did a lot of research about nutrition and my specific condition. I changed my nutrition significantly. I also pay a lot of attention to the labels of the things I buy, and I try to minimize the ingredients and keep things simple. Ultimately it took some patience and experimentation with different formulas.

6. Do you have any specific ideas about nutrition you can share with our readers?

I can tell you that the diet that has worked for me is what's called a semi-vegetarian diet. While that has worked for me in my specific situation, I'm sure there are lots of other diets that work for other people. The only thing I will say is that a vegetarian diet and specifically the amount of vegetables someone eats is the only dietary item that has been proven to prevent heart disease, stroke and mortality from other causes.

7. Professionally, you are a doctor, how does that influence your training (and/or racing)? You must know a whole bunch about the human body and how it performs!

I'm not sure knowing about the human body translates into training and racing. I usually try to emphasize form and understand what I'm doing in any specific workout, but I think a lot of people do that. I do have access to a lot of literature about the subject of training and racing, but if anything that sometimes confuses me more. To be honest the good thing about being a doctor is that it allows me to hire a coach like Mike Ricci to simplify and maximize my efficiency in training and racing. The bad thing about being a doctor is that it doesn't give my a lot of time to train or race.

8. From your nomination, it sounds as though fitness is a priority to you and you would like to share that with others. Can you please describe some of your thoughts and ideas for getting more people "off the couch" and into a fitness mind-set?

I've tried in the past to offer people lots of options to incorporate activity into their lives. In my mind, the human being is happiest when they are doing something. It doesn't have to be triathlons or even any specific activity. I find that when a human being is active (whether it be work, play, some kind of intellectual endeavor), they don't get depressed as often.) However, I have found that people that are aware of this are already doing something about it, and the rest of the people are not receptive to that idea for whatever reason. I'm still looking for a good way to convince people to get off the couch.

9. If you had a chance to write a work-out for Coach Mike, what would it entail?

Thankfully I don't write Coach Mike any workouts. However, if I did write him a workout it wound entail lots of swimming, running and biking.

10. If you could race in any destination, any distance and have someone keep you company during that race  describe it!

I guess the location would be either Chile or New Zealand. I heard that at some of their beaches whales sometimes come to say hey when you are swimming! As long as they don't come too close I think that would be great. I don't care who races with me. Obviously it would be nice to watch someone like Crowley, Miranda Cafrae or one of the Brownlee brothers, but I obviously won't be able to keep up with them. Usually when I race I'm not in a chatty mood, so I don't much care who is there. Afterwards though it would be nice to have my family there with me.

We are pleased to introduce Alison Miller, the D3 Multisport February Athlete of the Month!  Alison is racing her first Ironman this year, and her coach says that she's persevered through bitter-cold temperatures yet all the while staying focused and consistent (which as we know is key to race success).  That determination deserves recognition!

You've decided to race an Ironman this year, what inspired you to take the step?

I always need to have a goal in front of me.  I did my first few tri's during the 2013 summer and fell in love.  So much fun.  So why not start big?

Why did you pick Ironman Coeur d'Alene? 

I wanted this to be a family vacation as well, so I picked Coeur d'Alene because it's a beautiful spot for everyone to gather.  I'm not a fan of flat races, either, and I had heard the hills at CDA were challenging.

Describe your Michigan winters, and how you've been able to stay so focused training through those days? 

The last winter that compares to this year was 1978 when we had incredible blizzards.  This year has been relentless.  The snow, wind, and ice will not stop.  Many of my runs have been early morning before work, and temps are typically 10 to 15 below zero with (and sometimes without) wind chill factored in.  I love the snow and the challenge, so I'm thankful for that.  Also, one or two sessions on the treadmill reminds me that running in sub-zero is the better alternative for me.

Please tell us about your work and/or family. 

I am married to Danny Patterson , my best friend.  I have three daughters , 22, 25, and 30.  Danny has two sons , 28 and 29.  We have the greatest kids on the planet!

How are you balancing your training with the rest of your life? 

Like everyone, trying to fit a hobby into "life" is a big deal and takes a lot of work.  I spend quite a bit of time looking at my calendar and juggling what needs to be done.

Please describe some of your work with the Special Olympics and how that helps you as a triathlete. 

I am the luckiest person on earth to work for Special Olympics Michigan.  I am the major/planned giving director which means I'm looking for folks who would like to support our programs.  I just returned from a week in Traverse City where over 900 amazing special athletes competed in the 2014 Winter Games.  They participated in snowshoeing, skiing, ice skating, and lots of other activities.  To see the smiles on the faces of the athletes says it all.  I could not ask for a more rewarding place to be and spend my time.  As an athlete myself, I know how sport contributes to my quality of life.  I'm thankful to be able to contribute to helping those with intellectual disabilities feel and celebrate the same sense of accomplishment by being active and participating in sport.

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

Brad Seng.  He keeps me focused and although I feel I should be doing more, I'm amazed at how strong I feel by cutting back and following his instructions.  On my own, I workout until I drop or until my body won't move any more.

If you could write a workout for your coach, what would you include in that workout and why? 

Brad is awesome.  I appreciate everything he does for me.  I'd just love to have him come to Michigan and run through some of these drifts with me.  He's a Michigander, though, so he's tough and wouldn't be phased at all by the weather.

Share a favorite race moment. 

I've run 25 marathons and ultras and they are all special.  But after I did my first Olympic distance tri, I cried like a baby because it was so challenging and so very different than anything I had ever done before.  This is a great sport.  I can't wait for the challenge of an Iron(wo)man.

If you could ask anyone to join you during a training session, who would it be, and which discipline would you ask them to join you on? 

I just love running and being on my bike.  To me it's very social and where I find the most joy. I'm thrilled when I can convince friends and family to be with me on any workout.

What sparked your interest in triathlon?

I was speaking with a friend of a friend who had done triathlons, and it sounded like fun!   It was perfect timing, because I was starting a new job with less hours, and wanted to start having a healthier lifestyle.  I'd been career focused for many years, didn't get regular sleep, and exercise was inconsistent (I could barely run 2 miles.)  And my eating habits included sometimes having candy for meals and going days without vegetables (and, yes, this horrified my parents!).   So triathlon seemed like something that would encourage me to be healthier.

What sports came before triathlon?

I swam a lot as a kid, always really enjoyed it, and competed at the YMCA nationals several times (once qualifying for finals by one one-hundredth of a second in the 200 fly.)  My plan had been to swim in college, but senior year of high school came around, and all of a sudden I was simply tired of looking at the tiles on the bottom of the pool!  I then took a complete break from swimming for 16 years, or until I joined D3 in June 2012.   During those 16 years, I had some periods where I'd go to the gym, and there was a yoga phase in fellowship, but no other sports.

Tell us a little about yourself where do you live, work, family?

I live outside Boulder.  I moved here a couple years ago from Baltimore, and am really enjoying Colorado!  I'm a child psychiatrist, although I see adults too.  I work in a crisis clinic at a county mental health center, and absolutely love my job!  Some days though are very emotionally charged.  I'm the youngest of six kids, and my parents and siblings live on the east coast.

Focused and diligent are two words your coach used to describe you tell us how you are able to maintain those qualities with your training?

Liz Shumann runningI really like all three sports, so that helps a lot.  Also, I've found that focusing on triathlon lets me have more balance in my life.  My job can be very rewarding, but is also utterly sad at times, and some days I see things that make me angry.  Training is a great outlet for all that emotion, and it recharges me.  And that recharge both benefits my work, and also gives me more energy for my personal life.  So I'm very motivated to focus on triathlon because it helps the other areas of my life so much.

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

Jim is my coach.   I was a complete beginner when I met him, and he's helped me in so many ways, I don't quite know where to begin!

He's given me a lot of technical advice, from how to train in general, how to get the most out of a power meter, race day nutrition, etc.  One of the first things he taught me though was extremely elementary: how to stop on the bike.  I'm definitely not the most coordinated person, and when I first clipped into a bike, I couldn't figure out how to quickly unclip, get off the seat, and put my foot on the ground.   Jim met with me to go over some basic skills, and I finally got the hang of it.

He's said many things that have helped me mentally.   One example is to go into workouts with the attitude of I'm going to do the best that I can do today, right now, as opposed to thinking about how well (or not) it went last week, or thinking what pace I absolutely must be at, or what I have to do tomorrow.  He also told me to think of the bike as a part of me (a very helpful concept especially in crosswinds.)

Overall though , he's been consistently supportive and encouraging, and that makes a tremendous difference.

Boulder 70.3, a favorite local-to-Boulder race why did you select that as your 2013 A race?  Describe your favorite part of the race.

Boulder was my A race because, for my first 70.3, I thought it would be nice to know the course in advance and not have to travel.  (And also honestly because it's relatively flat I'm not good at hills!)  My favorite part was the last half mile of the run.  I had been in a zone during the entire race, but at mile 12.65, I looked at my watch, and suddenly realized it was almost over!   I felt surprisingly good, and started to really see for the first time that all the training had paid off.

What's your race plan for 2014?

70.3 Raleigh (I have family in the area so it will be great to see them,) 70.3 Steelhead, and some local shorter races.

Do you have a workout or race mantra?

When things are tough, either in a workout or a race, I'll chant "this is who you are, deep inside." It's a reminder to myself that I want to be someone with a certain mental toughness, who doesn't let their mind get in the way of doing their best.  So my mantra stops me from giving up, and helps me quickly push aside any unhelpful thoughts like I can't I don't want or I could just STOP right now.

Describe some thing from your training that makes you proud? Liz Shumann Bike utah raceIf you could invite anyone to join you in a training workout, who would you bring along and why?

I would say Chelsea Handler, who is one of my favorite comedians.  I don't think she'd really participate, but she would make the workout very entertaining!

What else should we know about you?

Nothing comes to mind!

Brian came to D3 last summer looking for some help with 70.3 Augusta and then Ironman AZ. Coach Mike could tell he was motivated and excited to be living in Boulder, and while Brian had his own ideas about training, Coach Mike could tell almost immediately there would be a few things he could fix quickly as his coach, but he needed to get some training data from Brian first. Brian has a demanding job so getting him to fill in his log or share his average heart rate wasn’t easy. About a week before IMAZ Mike asked him to submit a Race Plan a mandatory request he asks all of his athletes to do as it outlines the race execution plan along with some ideas in case things don't go perfectly. It works wonders if you apply the same planning in training as you do during the race.

Brian wrote a basic plan for IM AZ, and he executed the plan he laid out fairly well. After his finish, Coach Mike realized he had Kona potential, and if he could eek out some data from Brian, they could boost his training in the right direction. Eventually, Mike was able to get him to wear his HRM, get fluid loss numbers and so on. Coach Mike noticed that Brian was a regular kitchen faucet, losing POUNDS on a normal run on the treadmill, in the dead of the winter. He needed some help and from there they brought in Nick Suffredin who has been helping Coach Mike figure things out over the last few years with D3 athletes. Nick has joined D3 in an official capacity this season and helped Brian (and other athletes) nail down their race day nutrition. Brian is a tireless worker and really hasn't even come close to what's possible!

Coach Mike says, Brian's run is his strength and he's yet to translate that on Ironman day and have a great run. He'll really be flying once he can nail that segment down, and I look forward to seeing him improve over the next few seasons. He deserves the Athlete of the Month, and of course, I'm very proud to coach him!

Enjoy the Q&A with Brian Lambert!

1.  You've been building your race resume with accomplishments and setbacks at Ironman AZ 2013, Boulder 70.3 and Buffalo Springs 70.3 (both in 2014).  Share your top things learned or gained at each of those races.

IM AZ was my 2nd IM and having learned a lot from my first IM, was ready to tackle it. AZ was my first big race since signing up with Coach Mike. The top thing I got from AZ was confidence. I didn't have the greatest of days, but I improved over 2 hours from my first IM. I realized I still had a lot to work on, but my confidence grew from this race.bike photo

70.3 Boulder was the first race on the list for 2014. I had a pretty solid off-season and felt pretty fresh going into the season. From this race, I took away the fact that my fuel plan wasn't where I needed it to be to continue to grow in the sport, but it was well improved on from IM AZ. I started to work with one of Mike's great resources, Nick Suffredin, our Team D3 Race Day Nutritionist, just before this race and it was the first test for our fueling plan. Much improved, but more tweaks were needed.

70.3 Buffalo Springs was just 2 weeks after 70.3 Boulder, and I was eager to see how the fuel tweaks with Nick and Mike's early season training plan would play. Super-hot and windy conditions, but I was able to start my run much faster and fresher off the bike. This was basically my first race where I actually felt like I was racing against other age groupers then just myself. I took away that I don't need to be scared of tough conditions, and to hold back if you plan well.

2.  Share what lead to your decision to race IM Boulder.

Ironman Boulder was an easy decision for me when the announcement came out last year. I live in Boulder and train on the course daily. Plus, sleeping in your own bed and not having to travel and settle into an unfamiliar area seemed to be a good way to improve my chances of putting out a solid performance. Besides, Boulder is the endurance capital of the world and the crowds would be epic!

3.  As your training for IM Boulder progressed, what did you notice about your endurance and speed?

I grew the most in my short racing career during as my training progressed leading into Boulder. I believe having a few 70.3s under my belt, and a couple Ironman races to review with Coach Mike was extremely helpful in the lead-up. We were able to concentrate on some speed workouts and building up my endurance, but more time was spent on form and fuel. Though I still have to work on technique and form constantly, we were able to plug in some fast effort training sessions and more climbing on the bike. I think Mike started to believe I had enough race experience and technique that he started pushing me harder to see what I may be capable of. Our communication was growing pretty fast and I became a better note taker and communicator because of him; and that lead to the harder sessions, which lead to a huge improvement in my endurance and speed.

4.  As you were getting closer to IM Boulder, let‚Äôs say the week of the race, what did you think about, what goals were you setting for yourself?

About one week out from IM Boulder was the completion of my taper and the time for me to sit back and access how I felt physically and mentally from Mike's training plan. I was feeling super relaxed. I typically get antsy and worked up during Ironman week, which may be due to the uncertainty of what I'm capable of, or whether or not my fuel plan is dialed in. For Boulder, though I had so much communication with Mike and a much more detailed race plan that I just felt I needed to execute it and I was going to put out a solid race. Everyone has question marks leading into an Ironman, and sometimes an athlete hopes things will go well or that they get some luck with weather conditions. I was just looking forward to pressing play on the race plan and had no worries about whether I was ready or not to take another step forward. It mainly had to do with the note taking and providing that information to Mike so he could further execute on his coaching. Prior to this, I don’t think I was giving Mike enough ammo to figure me out and really coach me to have a good race. I think because of this I felt super ready and confident I was at least going to take another step in the right direction. I didn't really have fixed time goals or age group placement goals, but the number one goal was to nail the race plan and stick to it. Don't abandon it on the course and let the training and the coaching do its job. Like I mentioned before, just hit play.

5.  Describe what was going through your mind at mile 20 of the run at IM Boulder?  Did you think you had a chance at a Kona slot?

Mile 20 on the run? Well, Coach Mike was at around mile 20-22 and I wasn't having the run I thought I could execute. I know I had a great bike split, but was struggling on the run like a lot of other athletes were. To be honest seeing Mike ahead I almost wanted to hide because I thought I fell way back after coming off the bike in 5th. He told me I was in 7th and to get moving!! I was like, Oh, snap, this run course must be eating a lot of people up including me. I wasn't really thinking Kona at mile 20, but I wanted to finish the run stronger than I started it and stay in the top 10. You just never know what's going to happen in the last 10k of an Ironman, so I kept my head down and just did everything I could.

6.  Describe the Kona qualifying ceremony the day after the race and what you felt when they called your name for a Kona slot?

I knew I had a slim chance of squeezing into Kona at roll down, but I didn't get my hopes too high. The guys that were in front of me kicked my butt and deserved to take the spots. A couple of guys already qualified so it worked out for me. I was a bit numb, to say the least when I got the last slot. Finally, some of the sacrifice and dedication paid off. I plan to go into Kona with a chip on my shoulder and run down some of the guys that finished ahead of me in Boulder.

7.  You are going to Kona, what are you hoping to achieve that day?

In Kona, I plan on continuing where I left off in Boulder and take another step forward in seeing what my body and mind is capable of. I haven't really run great in my Ironman's so I really want to have a great run. It's a challenging course with the best competition in the world, and being competitive in my age group is important as well. I don't want to disrespect the race and the sacred ground by not giving everything I have.

8.  Thinking through your training, what was the work-out(s) that you loved the most? 

I love the big ladder workouts in the pool. I like the long challenging workouts because they continue to build your confidence into an Ironman. 5-hour bike ride with IM effort sections followed by an hour run off the bike is a favorite. I like short steep hills versus gradual, graded climbs. Climbing up to Ward in Boulder is a favorite of mine.

9.  You travel quite a bit for work, how did you stay focused on your training goals

Traveling for work and trying to put out solid Ironman performances is a tough task. Being very organized, googling pools, trails, and treadmills (winter time) is a constant. What's that saying? Keep your eye on the prize. After IM AZ in 2013, I set my goal to qualify for Kona. You have to remind yourself more about those goals when you are on the road for work and to stay focused and get in the tough workouts in unfamiliar places, but it can be fun and new.

10.  What was your favorite pre & post workout meal?

Favorite pre-workout foods include fresh fruit, Cliff bar White chocolate macadamia nut bar, Jelly Bellies, and pretzels. I'll eat some trail mixes too. I try to keep things simple as I have a pretty sensitive GI system. For post workout foods. I like spinach salads with either shrimp or salmon and I'll add some type of nuts. More fresh fruit, but I load up on veggies more with some type of protein. I'll do some quinoa pasta dishes too. I don’t do a lot of complex dishes and try to stay as clean as possible. I gobble up anything and everything, but I learned last year I operate better and recover better with simple dishes.

11.  If you could write a work out for your coach, what would you have him do?

A workout for Coach Mike? Does the athlete of the month actually get to make this happen? Ha ha! This patriots helmet is the easiest question. I'd set up his sweet new D3 TT bike in a 10 x 10 room with a heating lamp to get the temp to 90. Drop bottles of fuel and a bucket. Set up a flat screen in front and split the screen with ESPN's "Brady 6" documentary playing and Kona 1989 muted. I’d ask for IM effort pace and set the clock for 199 minutes. 1 hour IM pace run to follow with 30 min of core. He's probably already done this workout already, ha ha!

12.  What advice do you have for focused-on-getting-a-spot-to-Kona triathletes?

Advice to Kona spot seeking athletes? Everyone has strengths and weakness. Identify these and spend some extra time on the weaknesses, while maintaining your strengths. Seek out a nutritionist and figure out holes in your diet and fuel. If I did not improve on my diet and figure out I'm an off the charts heavy sweater, I would not be going to Kona and answering these questions. Start a workout journal (or log book) and record the big bricks and workouts along with your fuel. I use to not take notes or keep track of this stuff and not provide it to Coach Mike and my fueling expert Nick. Once I ramped up the communication and gave them the ammo to figure my weaknesses out they were able to make adjustments and help me improve at a greater rate. It will help you eliminate a lot of the question marks in your training and race prep. Finally, I’ll have to pull one of the Dos out and say desire. I truly believe my desire to compete in Kona helped me pull through all the tough training sessions. Some of the supernaturally talented age groupers can get their Kona slots with the kind of sort of want to go to Kona mentality and get there on their lock tight GIs and average training plan. We normal folks have to want it more and be willing to sacrifice more and to pull through in training sessions and on race day.

Success is easy in triathlon. All you have to do is work hard, not miss many workouts, work on your nutrition constantly, be willing to suffer, and be able to know your race day plan and execute it to a T. Sounds easy, right? Exactly. It's not easy.

This month's Athlete of the Month is a great example of doing all of the above and more.  In addition to triathlon, his high-pressure corporate legal job which includes an intense travel schedule, his two young sons and wife, along with his devotion to the Denver Broncos are all at the top of his list of priorities, but he focused and balanced it all!  This month's AOTM should really be the Rookie Ironman of the Year as far as D3 is concerned. He's had an awesome year of training, getting out of his comfort zone and nailing the plan at IMAZ.  We are genuinely proud of Keith Trammell and his great season.   Congratulations, Keith!

What inspired your start in triathlon?

I've always enjoyed endurance sports and wanted to try triathlon for years. A few years ago, my younger brother was diagnosed with testicular cancer when he was 32. His cancer diagnosis motivated me to finally give triathlon a go, and I'm happy I did.

Of the three, swim, bike & run, which is your favorite and why?

Like many, I started out in triathlon terrified of the swim. But with a lot of help from Coach Mike and Coach Dave, I've gained confidence and strength in the water. Rather than starting the swim with my stomach in knots, I actually find the swim thrilling and get a little giddy at the start line. Being able to relax and enjoy the swim has helped me avoid needlessly wasting energy from pre-race jitters.

Of all the equipment in triathlon, what is your favorite?

The bike, of course! Who can resist all the technology and gadgetry?

What two races helped you prep for IMAZ and why?

The SOMA Half-Ironman in Tempe, AZ and the Harvest Moon Half-Ironman at the Aurora Reservoir in Aurora, CO. SOMA is held in October, just a month before IMAZ on the same course. It gave me a great chance for race recon and to test my fitness on the course. Due to that experience, I was able to set realistic pacing goals for IMAZ and prepare mentally for the race.

If anyone is looking to train and race in conditions that are sure to challenge the fittest athletes, then the Harvest Moon Half-Ironman is the course for you. The bike course is loaded with never ending rollers and flat sections with strong, persistent head- and cross-winds. The run course presents many of the same challenges, and offers very little shade. I spent over two months training on the course as I prepared for IMAZ, and even though I got sick the week of this year's Harvest Moon and was unable to race it, training for it on the course paid huge dividends for my fitness level in preparation for IMAZ.

Describe a moment or two from your IMAZ race experience?

This was my second season of racing triathlon, and one of my goals heading into this season was to learn the "process" of a successful race. If I learned that process, I hoped that the race results would take care of themselves.Keith T at finish

IMAZ was my first race where I was able to accomplish this goal. In the lead up to IMAZ, I was trying to prepare mentally for the challenge of racing my first Ironman. As I imagined what race day would feel like, and having never run a marathon before, I knew I was going to need a moment after the bike to gather myself for the challenge of running a full marathon. I was incredibly nervous that, during that moment, I would lose focus and collapse mentally. To counter this, I spent a lot time before the race talking with Coach Mike and Coach Brad to develop a detailed pacing and nutrition plan for race day.

On race day, I had a good swim and a solid bike, but ran into strong headwinds on the way back into Tempe on the third lap of the bike course. As I came into T2, I was five minutes behind my goal time for the bike (all the pacing charts in the world can’t account for headwinds!). Rather than pause for the internal pep talk I thought I would need for the marathon, my only memory of T2 was reminding myself of my pacing and nutrition plan and not to go out too hard too early. I was so focused on the process of the race, I didn’t freak out about the run like I feared (and didn’t realize this until I crossed the finish-line with a 3:41 marathon split!). Mission accomplished.

What have you learned about racing iron distance?

I've learned that it's critical to enjoy everything about the race and the work that went into it. I'm a very busy husband, father of 2 boys, and have a demanding practice as a corporate lawyer.  A lot has to go right for someone like me, with so many competing demands on my time, to have the good fortune to show up on race day fit, rested and ready to go.

First, I couldn't have done it without the support of my wife who, along with my step-father and mother, were my support crew throughout race week. Second, Coach Mike helped me get the most out of my training which on average was just 10.5 hours a week! Third, you can't race iron distance without paying a lot of attention to nutrition throughout training and right through race day. At Mike's suggestion, I worked with Coach Brad on my nutrition, throughout the year, leading up to the race. Heading into IMAZ, I didn't lose any lean body mass and came to race day feeling charged up and ready for the challenge.

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

Coach Mike. For busy people like me, triathlon should be a fun and manageable outlet to enjoy yourself. If Mike were the kind of coach that insisted his athletes go for a 6 hour bike ride, followed by a 3 hour brick of running hills, I would have quit triathlon a long time ago. Mike understands my goal is to kick butt on race day, but have fun doing it. His training plan allows me to balance the competing demands in my life while still enjoying the fun that comes with successful racing.

What keeps you busy when you are not training or racing?

Spending time with my beautiful wife and two young boys!

Tell us something interesting about yourself.

I love to cook and eat! My mom was a caterer and chef, and I worked my way through college as a line cook in an Italian restaurant. Thanks to triathlon, my calorie intake fuels a steady diet of racing!

And you thought your training was tough! Layer in issues like smog monitoring in order to maximize the best time to be outside, as well as food from a different culture, and well, you've got an interesting paradigm to manage for your training. That doesn't stop our November Athlete of the Month, however.

Boris Bourdin was nominated by his coach because while living abroad in Shanghai, China, he's found a way to blend a very demanding work schedule and busy family life, with his goals for the sport he has come to thoroughly enjoy! Coach Brad recognized that Boris has had to get very creative with his training due to the smog and traffic around Shanghai. Brad noted that he was confident Boris would have achieved his sub 6-hour goal for Korea 70.3 even without the shortened swim! Boris's commitment to training and the focus he keeps has earned him this recognition!

Enjoy the Q&A with Boris below:

Tell us how you came to live in Shanghai (where are you originally from).

Basically, my company offered me to take the GM China role. I have been working for Danone Group for 12 years, and this is our 5th country in 12 years. Originally, I am a French Kiwi and left France 17 years ago.

Where does your passion for triathlon stem from?

Actually, my passion is sailing. I was doing competitive inshore and offshore racing, finished 8th of the Quebec Saint Malo Transat in 2012, and still hold the World Speed Record between Taiwan and Hong Kong! When I arrived in Indonesia for my previous posting, no racing so I had to find something else. There, you have access to outdoor pools 365 days a week, and I started with the Bali triathlon in June 2011 and loved it!

How is your training different in Shanghai/ Have you had to make any accommodations for training by living there?

First thing in the morning, you get your smartphone and check the AQI- Air Quality Index. Then you chose your options training indoor or outdoor. Weird, right? Good things do exist though as there are many biking options, large roads, and low traffic, but all dead flat.

Describe the racing opportunities in that part of the world.

In China, triathlon is getting more popular. There are a couple of ITU races every year, and a few local ones. They are worth doing. And, considering the Philippines, Vietnam, Taiwan, Korea, Japan, there are plenty of 70.3 or full IM in less than 3 hours on a flight. So, racing is a great way to discover the region. And beautiful scenery as well!

What is the international community like for triathlon?

There a great club (Shanghai Tri Club) near my office, and its a good blend between Chinese and expats, with all ages. So, it's extremely easy to find some groups to train with (swim, bike run).

Describe your experience at Korea 70.3.

I trained very efficiently with Coach Brad, starting mid-Aug for a race in early October. So, not much time with a sub 6-hour target, and goal to achieve a 30 minute better time than my May Japan 70.3 time. I basically stuck to the plan, did not push it as hard as I could on the bike to save the legs for the run, and I had a very smooth run, which is where I always crashed before. I enjoyed every minute! Funny thing, the swim was shortened because of heavy fog, and the Koreans had some fun activities (dancing, singing) during the waiting time. The most memorable moment is the last 7k, a Korean ran side by side with me, and "pushed" me to the finish line, we had awesome teamwork!

If Coach Brad could make it to Shanghai, what favorite training route would you take him on?

I would take him 45 min away from Shanghai, behind the airport, at Dishui Lake. A nice 8k loop of an artificial lake, then 15k straight line along the seawall the sea on one side, the rice fields, and birds on the other. Then, I would take him running along the Bund, the traditional Shanghai on one side, and viewing the financial center in Pudong across the river. Magic!

What are some of your key nutrition components? Are you eating more local fare, or how are you managing the international cuisine with your training?

When in China, better not eat too much local, not because of the taste, just because you are never too sure of what you eat. So, I bring back some sardines from France! I am a big fan of www.sardinespirates.com. They have sardines from all over the world, with different oils great intake of Omega3 and proteins.

Please share a nugget of advice about training or racing you've learned from Coach Brad.

With Coach Brad, I was surprised about having something to do every day, no rest day. And realized that actually, some low-intensity workouts were just as relaxing as a day off. The heavy load was on the weekend, which was very well balanced with my working life as well, and kept me very quiet on Sunday afternoons after the long Sunday rides. For racing, we aligned on a race plan, and basically, I had to stick to it, which I did!

How does your family support your triathlon goals?

They are incredibly supportive, and I thank all of them big time for that! Especially my wife, as I can be very picky at times about food during high-intensity times, and she is alone with the kids when I am out there racing. My son loves when I bring the medals home!

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Congratulations to Anton Jager, the D3 March Athlete of the Month!

Coach Jim Hallberg nominated Anton and noted that he is consistent with his training plan (which as we know yields great results!) and he communicates well with his coach about the workouts, recovery and progress. Essentially, he embodies the athlete-coach partnership perfectly and it's a pleasure to share his triathlon story. Anton is on his way to a successful season!

1. Why is triathlon an important part of your life?

I have been participating in triathlons for the last ten years. It keeps me mentally and physically fit. Having a demanding job, I use the training part as a form of relaxation and to get away. Not just physically, but also mentally. It keeps me fit and I am also fairly injury free, because I am changing up the routine of exercising.

2. What races are you focused on in 2015?

The main race I am focusing on is Boulder 70.3. I am doing my best to get a spot for IM70.3 Worlds in Austria, where I would be racing in my home area/town.

3. One of the reasons you are being recognized this month is for your ability to stay connected and communication with your coach. What advice do you have for other athletes and their communication with their coach?

I think communication is a key to success. I think it helps your coach know how you feel, if you are hurt, or just physically or mentally worn out. Your coach wants to get the best out of you as well, so it makes sense to communicate to him about progress (good or bad). Your coach can also be a good way to get you back on track physically as well as mentally. As long as he/she knows.

4. What's your favorite piece (or two) of triathlon equipment and why?

My most favorite piece/part in triathlon is the bike. It's because I feel I am a very strong rider and it does give me time to "relax" a little and I like to "tune" in to the sound of my wheels.

5. If you could race anywhere in the world, where would you like to go?

I love racing in Austria. I have done that race 4 times already (new and old course). I think it is a great course and it is fast. The spectators are great and there are lots of them, even on the bike course. They really help you get through some tough times, they keep you going.

6. Do you have a mantra or motivation strategy that goes through your mind when things get tough, either in training or during a race?

There is no particular strategy or motivation I use. I think it depends on the race and what shape I am in physically or mentally. I always like to have the finish line on my mind. Friends and family that are waiting there for me. They also have a tough day. It is not easy for them either. Sometimes I start to break up the race into sections and take one section at a time, or I start to imagine I am running on my most favorite trails I envision the trees and turn by turn am going through the forest. Also, the pain in a race is short lived. The rewards are so much greater.

7. What is a favorite workout that Coach Jim gives you?

When I started this year, my most favorite was the swim. Jim just had a way to get me motivated to do 30 swims in 30 days. To be honest I think I swam as much in the 30 days as I swam all last year. Swimming was never my strong side and the least liked event in triathlons (in some ways it still is). Maybe it is because it is so short (in relative terms). Now I swim 3 days a week and I have gotten better at it. However, in the long term my most favorite workouts from Jim are the bike workouts. He does make them fun and he can make them challenging. Sometimes they are short and sweet and sometimes they are hard and a grinder. The work he/we put in does pay off.

8. What is something we should know about you (or you would like to share) that I've not asked?

Anton with wife 1I started to get into sports when I was 40. I weighed 210 lbs and was not feeling to healthy. I started running and lost 30 lbs within a year. After about 3 years into it I got hooked on triathlons. This helped me to stay more injury free. I have a beautiful wife and 2 daughters. Both of them are grown up and out of the house. It did and does take time away from them, especially the Ironman training. I am very thankful that they put up with me throughout these times. I could not do this without them as well. They are there at the races cheering me on, waiting for me and being supportive.

With February being highlighted with Valentine's Day, we chose to focus on athletes who completely embrace and love the lifestyle that triathlon provides. Our coaches nominated their top contenders, and we selected Peter Eckman as our February athlete of the month! We asked him several questions about his love of the sport and as you read his reply, you'll understand why we chose him. His coach, Jim Hallberg, noted that Peter is stronger and faster than ever, and is showing great focus and dedication, all the while having fun. Peter truly loves the lifestyle and has embraced it for over 33 years!

Enjoy his story!

1. My endurance racing background began with running track in high school and college in the late 60's and early 70's. The endurance buzz in the country back then was running marathons if you were so inclined to do so. I was game for this challenge and began competing in marathons and trying to figure out to how train, and eat right to constantly improve. I am still trying to improve today, but with proven current methods and professionalism using D3 training and nutrition, which is a significantly better and successful system versus what we all tried to do on our own way back 40 plus years ago!  Peter is in white, in the middle of the photo!

2. When the sport of triathlon was introduced in the form of a national telecast back in about 1980, I decided that this was an endurance challenge that I needed to try. So in 1983, I entered my first triathlon. Back then there were no organizations to belong to or standard distances. Transitions always consisted of a tent so that you could change your clothes in them for privacy purposes (not for speed), and then get ready for the next discipline. I don't remember any bike aid stations in the first few years of competing, and during the run, there might be only one aid station at the halfway point regardless of the distance. I finished my first race that year with the feeling of such a great accomplishment and got hooked on the sport.

3. In 1988 the Greater Wilkes-Barre Triathlon in Northeast PA was the host of the ITU Championship in Northeast PA, which is also where I live. In 1988 and for a few years after that, our local race always had Ironman slots for the various age groups even though it was an Olympic distance race. If you finished in the top 5-10 of your age group, you qualified for Kona. I had an opportunity to have one of those Ironman slots back in the 80's and decided against using it because the added training would interfere with my work and family. I figured that I would do it another year when I had fewer responsibilities and more time to train. No big deal to get back into this race right?

4. Well, this year begins my 33rd consecutive year of competing in triathlons. Some of the reasons I still love competing are as follows:

L Loyalty to life. Triathlons help me to wake up and be alert to everything that surrounds me, not just training, but everything I am involved with and all aspects of life.

O Outside your comfort zone. Daily training mandates that you have to get outside of your comfort zone. It is often necessary to get out of your comfort zone for work and family requirements, but doing it in a planned and calculated way will help improve your daily life.

V Voice. Everyone has a voice in life. Use your voice to help yourself. I know that committing to training for a race helps with creating the confidence to voice your belief in what is right for you. It is always easier to voice your opinion when you have this personal confidence to back you up.

E Environment. Our local environment dictates just about everything we do. Why not be a positive part of the local environment and help improve it when and wherever possible? Set the example of staying to the side of the road and be courteous. Show others the right way. Triathlons allow us this opportunity to help our communities/environment on a regular basis.

5. Over the past 33 years of racing, I have observed a multitude of technological advances. I cannot even imagine racing today like we did years ago without these advancements. What were we thinking back then?

In 1983 aero-bars were not a word in anyone’s dictionary or mind.

Helmets were in some of the early races not even required let alone designed for aerodynamics.

In 1983 wetsuits were for scuba divers only.

Compression clothing and breathable clothing were not invented yet.

Bicycles did not have special wheels or aerodynamics.

Clicking into your bike pedals did not exist. If you were really serious, you had toe straps on your bike.

Shifting your bike was still by feeling your way into the next gear, as it was never a guarantee.

Bike computers were not invented.

Sport watches did not exist.

Nutrition planning was drinking until you could drink no more the day before.

Nutrition the day of the race was water and maybe some Gatorade mixed in.

You waited in line to use the pay phone to tell your wife you were OK after the race as cell phones were not invented yet.

6. Triathlons and endurance sports always remind me that there is no way to finish a race without going the distance. There are no shortcuts to the finish line. Like in life, usually the only way to reach your goal, whether it is for financial needs, career opportunities, or other personal reasons, is to go the distance and complete the task. The only thing that can make the journey easier is training and doing your homework. I have used this life lesson in my daily routine in all that I do, and it has resulted for me in a very productive and positive life.

7. My triathlon goals for 2015 are to qualify for nationals in the Olympic Distance scheduled for later this year. The results in these races are not as important as they were earlier in my life. I still want to improve and do well, but the satisfaction of competing and finishing strong and safely satisfies my goals.

8. Coach Jim Hallberg has helped me realize these goals and to also be realistic about my expectations. My daily workouts are designed with a lot of thought and are appropriate for my age and conditioning. I enjoy all of the workouts, but most of all I enjoy the interval segments for all of the disciplines. Just kidding Jim!