D3Multisport Coach Mike demonstrates three of his favorites exercises for activating your muscles prior to a run. This is an important step toward having a smooth, strong run.
The middle of winter is an unusual time for a national championship… but this virtual event is a good way to check your FTP and overall fitness.
Even if this race might feel out of your league, any Zwift race can really test your fitness and push your limits.
Although you likely don’t want to be in great shape in February, it shakes up some competitive bike juices. If you are a triathlete, one of the best ways to get faster is to do a bike race with roadies. What better way than in a Virtual Championship!
About the Race:
The biggest one-day race of 2018 is almost here!
Zwifters from across the globe will battle for a year’s worth of bragging rights and the right to wear the National Championship jersey for 12 months.
Zwifters in 15 countries will battle it out. There will be a men’s race and women’s race in each. Each race will have just one winner.
You did it. You bought your first bike and you have been enjoying riding it all up and down the front range. But when it comes to actually taking care of your bike, much less knowing what to do when you get your first dreaded flat, you are a bit paralyzed. Let us take the stress out riding and arm you with the tools you need to keep biking longer and more confidently.
Learn the basics of care, maintenance, and safety from CMS’s own Caitlin Standifer and D3’s Alison Freeman. They will be teaching you everything from what are the basic parts of your bike to how to efficiently and confidently change a flat tire. Have more advanced questions? Our mechanic will be standing by to answer any and all questions you may have as it pertains to your bike and you. Food and beverage will be provided.
Passionate triathletes, passionate coaches … the D3 Elite Development Team, brings the two together in Boulder, Colorado for a commitment of calculated workouts in order to achieve big-hairy-goals throughout a 10-month race season! 2018 will be our third season for the team and we have our goals set on peak performances once again. This is the only co-ed elite team in the Boulder area and what uniquely sets this team apart from others is the quality of coaching, the commitment to your goals and the camaraderie of the team. These are unsurpassed in the sport!
As a result of their commitment to hard work during training, the 2017 team earned numerous top podium spots, achieved personal bests and contributed to the overall success of Team D3 including:
* 1st AG, 18-24F, Ironman Canada
* 4th AG, 35-39F, Ironman Boulder
* 4th AG, 50-54M, Ironman Lousiville
Additionally, 2 of our 9 athletes in the Ironman World Championship race this past October train with the Elite Dev. Team.
Let’s move your racing forward to a higher level in 2018 (and future seasons)!
A little curious to see who was on the team this past year? Interested to know what other successes the team has had? It’s ok to do some additional research … here … but we know you’ll like what you see!
The D3 Elite Development Team is a good fit if you have:
* Your sites are set on achieving a breakthrough for the 2018 race season.
* Discipline to follow a training plan crafted by a D3 coach aligned with your individual goals.
* Determination to commit to ten months of swim, bike and run workouts with a team who all bring-their-A-game to each workout.
* Race history that demonstrates your moxie.
* Readiness to volunteer for at least one local-to-Boulder race.
* Willingness to engage on social media.
* Commitment to race at least one local-to-Boulder race with the entire team.
* Commitment to race in the Elite Dev. Team kit.
* In a nutshell, act as an ambassador for D3, support the mission and bring the heat when it comes to demonstrating our 3 Ds: desire, determination, and discipline.
Why: It’s in the coaching and it’s in the camaraderie. This team is your opportunity to achieve something BIG! With coaches that are as driven as you are, and who have an eye on helping athletes develop skills, race plans and dreams, this team is unparalleled. Weekly access to coaches with credentials that have helped athletes exceed their expectations is why this is of high value to you. We understand your training time is precious, and each training session will make progress toward achieving your goals. Plus, you will be accountable to teammates who also want to see you succeed.
Who: While having high achieving athletes on the team is exciting, we are interested in working with athletes who have the Desire, Determination and Discipline to take their game up a notch (or 5)! We are interested in developing the talent that lies within each athlete. Having the following baseline race results is a strong indicator of future success with our coaching:
+ Ironman: Under 11:00 with a goal of 10:00 or better.
+ Half Ironman: Within 5:00 hours, with a goal of going 4:30 or better.
+ Oly: 2:20 or better
+ Sprint: 1:12 or better
+ Ironman: Under 11:45 with a goal of 11:00 or better.
+ Half Ironman: Within 5:20 hours, with a goal of going 5:00 or better.
+ Oly: 2:35 or better
+ Sprint: 1:20 or better
By Will Murray
Originally published by USA Triathlon – reprinted with permission
It’s the week before your race and you feel like a caged tiger. While you still have workouts that are short and crisp to stay sharp, your training volume is vastly reduced. All of a sudden you have a lot more time on your hands. How do you make the most of this extra time during your taper period to have your best race day experience?
Training makes you fit; practice makes you fast.
When was the last time you practiced your transitions? Everybody talks about the free speed you can obtain with clean transitions, but that speed only comes with practice. For T2, bike-to-run transition, try this:
- Set up a bike trainer and your T2 transition area.
- Hop on your bike, yes with your helmet and sunglasses and cycling shoes, ride for two minutes.
- Do your transition — changing helmet for ball cap, changing shoes and putting on race belt. Then run 400 meters.
- Capture your time for the transition, from the instant you stop pedaling to your first step.
- Repeat six to eight transitions until you get your transition time down to less than 10 seconds.
For T1, your swim-to-bike transition:
- When you do open water swims, practice running out of the water for 100 meters, then jog back to the water.
- Practice your exit of the water five or six times to get the feel of snapping from a horizontal position to vertical and trying to run.
- If you can run out of the pool without incurring the (unwanted) attention of the lifeguard, give this a try.
- Practice your bike mounts and dismounts at least six or eight times.
“Baseball is 90 percent mental. The other half is physical.” – Yogi Berra
Your taper week is a great time to practice your mental skills.
- Write out your race plan. On paper (or electrons). Include your pacing plan and your fueling and hydration schedule.
- Include mental elements in your race plan. Study the course map and course profile to identify specific locations where you will need extra motivation. For example, at two-thirds of the way through the run course, many athletes lose focus and start dwelling on how tired they feel. You might think of two or three people who you know have your best interest at heart. Think of what they would say to motivate you that would really help lift you. Place them along the course map in your mind’s eye and hear what they would say as you see yourself hitting that point.
- Rehearse the race in your mind. For specific instructions on how to do this, read “Two Minutes to a Better Workout.”
- Prepare for the worst. Ask yourself, “What could go wrong?” Mentally travel through the race, from setting up your transition area to the finish line, and test for things that might go astray. What if I drop a bottle? Make a plan. What if I start to chafe? Make a plan. Being prepared is the best way to put worry away.
Test your gear.
I recently heard an athlete lament that the electronic shifter battery on his bike died during the race, turning his bike into a single-speed. He had not charged the battery in two months. Don’t be him. Go over your bike carefully or take it to the shop. Especially check your tires and shifters. Lube your chain. Clean up your bike.
Do a dress rehearsal, literally. If you haven’t done a swim in your wetsuit in a while, take it to the pool or open water and swim a little. Do a short bike-run brick in your race kit. Practice placing your anti-chafing remedy. Test the drink that the aid stations will be handing out to get used to the taste.
Plan to sleep.
Make plans to get a good night’s sleep the night before the night before the race. Many athletes have trouble sleeping the night before the race, so if you do find yourself staring at the ceiling, use that time well. During your waking period, rehearse again the race you want to have tomorrow. Make a movie, full color, with sound and scents and sensations, of the race going as well as it can. See yourself having a great race, start to finish. If this doesn’t put you back to sleep, then you will put your mind in the right frame for the next morning.
Taper week gives you a lot more time to focus on those things that will help you have a great day for your race. In addition to pacing like a caged tiger, you can also practice those skills that will make your race day smooth, efficient and fulfilling.
Will Murray is a USA Triathlon Level I Certified Coach and the mental skills coach for d3multisport.com. He is co-author of “The Four Pillars of Triathlon: Vital Mental Conditioning for Endurance Athletes.”
The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.
On April 30th at 3pm IRONMAN welcomes Team Colorado members and their families to its office located at 1795 Dogwood Street, suite 300 inLouisville for some picnic fun and a short run of either a 5k or 10k, a skills clinic and a chance to see some of the behind the scenes operations of just how an Ironman is staged and supported. The warehouse in Louisville supplies everything needed for all North American Ironman races. From pallets of Gatorade, to boxes of bags and stickers and kayaks, it’s all right here.
3pm run skills clinic by D3 Multisport, followed by a 5k or 10K run
4pm bike skills clinic
4:30 to 6pm food and fun with prizes.
After the run, race directors Tim Brosious and Dave Christen will grill food for all and Mike Ricci of D3 Multisport will offer a bike clinic focusing on navigating aid stations and some bike strategy relative to the course. Please bring your bike to practice grabbing bottles and other ideas to make your ride stronger.
Prizes will be randomly awarded to Team Colorado as part of the Strava competition in which ROKA , Rudy Project, INFINIT Performance Nutrition, Lock Laces, Colorado Nutrition, Colorado Multisport all contributed to those who completed the D3 Multisport Strava segment that is part of the Ironman Boulder course.
Read Do You Strava? here
But not everyone Stravas, so other swag and prizes will be there as well as part of the fun. Bring the family, there is even a basketball hoop at the warehouse and maybe Team Coloradans can show off their hoop skills–or the kiddos can.
The race is almost here, come socialize, relax have some good food, try to figure out what the water temperature is going to be (joking, but the most asked question ever)–you know talk about all that stuff triathletes worry about–or not, and just show up and enjoy your Colorado triathlon community.
If the weather doesn’t cooperate for out door activities, we’ll just move it inside the IRONMAN offices.
Event flier here