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D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
Remember Fueling as you Return to Racing
As racing calls us back to the start line, it’s important to remember your fueling strategies for race day. It’s important to give yourself time throughout your training to test your planned strategies because you never want to sabotage your…
Athlete Case Study: David Glugla
Bike Block for Solid FTP Gains As David Glugla was considering winter training plans that would prepare him for his 2021 Wisconsin IM race, he chose to focus on improving his bike power. He also wanted to dial back his…
Return to Racing with a Firefighter’s Mindset
In recent weeks we have seen numerous races taking place across the United States. As a coach, it has been very refreshing to be able to have the familiar pre-race conversations about race day execution and strategy. It has been…
Athlete Case Study: Kyle O’Leary
Making It Work. One of the things I enjoy most about coaching is creating a training plan around the various nuances of an individual athlete’s work and life demands. Training Peaks becomes my creative canvas. Over the years I have…
Do You Circle the Block?
As I once again watched a few athletes run an extra couple of blocks because “we want to get to eight miles”, Coach Brad and I exchanged grins as we coached the workout. I’ll admit to planning my route home…
4 + More Tips for Race Ready Nutrition
Spring has sprung and we are now embarking on a potential summer of racing! Some races have already taken place and we are waiting to see if the rest will happen. It can be tough to form a training plan…
Featured Athlete, March 2021 – Kevin Hester
We are proud to feature Team D3 Athlete Kevin Hester who hails from Oshawa, Canada. Kevin wears two hats with D3. He is an active Team D3 athlete training under the direction of D3 Head Coach Mike Ricci, and he…
Acclimating to Race Day Conditions
The upcoming summer months of high temperatures and poor air quality pose a threat to an athlete’s endurance performance. When evaluating an upcoming racecourse, proper assessment of the potential race day environmental conditions is critical to maximizing race day performance.…
Zwift: Tool or Toy?
Several years ago when Zwift was new, I did a one-week trial and decided that it was interesting, but not for me. I do my fair share of indoor training and had been pretty satisfied with my “serious” indoor tools…
Getting Back to “Normal” this Spring
The Last 12 Months Looking out my window onto the Coal Creek Trail (have been running and biking on it a lot this past year) I would say the good news is that the general health of our population has…
Using Agility Hurdles to Improve Your Run
Athletes who come to triathlons from sports other than running can often see major benefits from improving small, but intricate parts of their running form. This includes cadence, stride length, overall speed, foot speed, and ground contact time. While the…
Athlete Case Study: Riley Carpenter
Riley is a hard-working and dedicated athlete willing to put in the work to achieve his goals and is a pleasure to coach. He recently moved from Boston to Bend, Oregon. I started working with Riley in February of 2020…
Reinventing Your Pain Cave
For the 20 years we’ve lived in our current house, I’ve had a small but functional pain cave set up in a dark corner of the basement. Over the years, I’ve tinkered and added equipment but it has remained a…
A New Year, a New Day
At the end of the outgoing year and beginning of the next, tradition tells us to make commitments and plans to improve in the new year. It’s a new year, with new opportunities and new possibilities to make ourselves better.…
Athlete Case Study: Karen Rice
Creative Training Yields Great Results in this D3 Athlete Case Study about Karen Rice We know that training in 2020 looked different for everyone, and as a coach, I had to reinvent the training game plan for each of the…