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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.
Featured Athlete, July 2019 – Jack Toland
Success on and off the race course – that’s just what Jack Toland has been experiencing and we are proud to turn the spotlight on him! His Coach, Brad Seng, noted that he’s had a really strong year as an…
The Part II: Clarifying Protein Needs by Gender and Carbohydrates by Race Distance
In the article 3 Nutrition Must-Haves for Triathletes I shared information about protein, carbohydrates and hydration needs for endurance athletes. That generated two important questions about protein intake by gender and carbohydrate needs for different race distances. This Part II…
Remember These Tips When Riding in Traffic
Cycling is a beautiful part of our sport. It can be liberating and adventurous but unfortunately, at times, dangerous. Thankfully we have choices to ride inside with Zwift, TrainerRoad, or just on the trainer. But how do we keep ourselves…
Race Day Readiness with a Proper Warm-up
“This is where my husband was telling me a lot of my race sucking today was in my prep. I didn’t warm up… it was my first swim in the new wetsuit. I didn’t jog or anything beforehand and just…
Race Day Planning, Part 2: The Pre-Mortem
Everyone knows what a post-mortem is: examining a corpse to determine the cause of death. Gruesome, I know, but there is another kind of –mortem that can help you execute your races better. It’s the pre-mortem. It’s a proactive, pre-emptive…
Proper Bike Interval Execution
One common mistake that I see in many athlete files is the improper execution of an interval during a bike workout. When an interval is prescribed, it will have two main components: intensity and duration. As an example, let’s look…
Featured Athlete, June 2019 – Janet Lapp
Janet decided to become a triathlete at 74 and promptly qualified for the Sprint Worlds in Lausanne, Switzerland! She has an excellent attitude about her training and while her Coach (Julie Dunkle) sees her optimism through examples such as ‘despite…
Featured Athlete, May 2019 – Lawrence Gray
When you trust the process, good things happen! It’s a pleasure to introduce you to D3 Athlete Lawrence Gray. Coach Julie shared, that she has had the privilege of working with Lawrence for almost a year and while he has…
Strategic Race Planning: The Swim
I have been accused often of being a bit overly obsessive about race planning, but my obsession is your gain. This article addresses the swim portion of a race, as the swim is something I always plan out carefully for…
How to Write a Race Plan in 7 Steps
There is some magic between the hand and the eye, the heart and the mind, when you write something down. In triathlon, one of the most important things you can write down is your race plan. Whether it be your…
Featured D3 Athlete, Dana Willett
It is with great pleasure that we introduce you to Team D3 athlete Dana Willett. Her coach, Jim Hallberg, expressed with pride and excitement, that Oceanside 70.3 2019 was Dana’s best race in many years and that there was an…
Release from Trauma
You don’t have to be a military veteran or first responder to be exposed to trauma. Many athletes have endured traumatic experiences in training, in racing and in life that impair their ability to train and race and enjoy multisport…
Using Training Benchmarks to Set Race Goals
Far too often, athletes set their race goals and define their race-day execution based off of fantasy. That fantasy might violate the time-space continuum, as in: I did [insert race] in [insert time] back in [insert today’s date minus 3…
The Power of Proper Pacing
The three D’s of D3 (Determination, Desire and Discipline) are all integral for success in triathlon. However, all to often on race day, many athletes seem to forget or ignore discipline. The discipline required to properly pace their race. Having…
3 Keys to Strength Training in Race Season
Although there are different models of periodization for endurance athletes to reference when building an annual training plan, a traditional path builds from a base phase, to build cycles, to a competition phase. Endurance sessions progress from less specific to…