Your Complete Knowledge Center
D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
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…
6 Pieces of Gear to Check Before Racing
Spring is on the horizon which means race season is just around the corner! As you grind out the final weeks of winter it is time to do a little housekeeping to ensure your race gear and equipment are in…
Smart Eats For Spring Training
As spring approaches, I hope many of you are able to get outside rather than being stuck on a trainer or treadmill. As this happens training loads often increase, and therefore, so does your nutrition intake. Some people make the…
The Triathlon Minute, Episode 5, “Why you Should do Flip Turns”
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Flip turns for triathletes are a controversial topic. But D3 Head Coach Mike Ricci has several reasons why you should get in the pool and act like a swimmer and…
10 Tips for Efficient Training
We want to do it all, and we want to do it well. But finding time to fit everything into a day including a productive training regimen can generate some unnecessary stress but with these 10 tips, you will not…
Advice From Your Swim Coach that You Should Ignore
As a coach who works with a lot of triathletes remotely, I am generally pretty happy when my athletes join coached masters groups or otherwise engage with a local swim coach who can keep an eye on technique. While remote…
Triathlon Minute, Episode 100 – Training Variability
Get clear on how best to use Zone 1, 2, 3 & 4 for training variability from Coach Jim Hallberg in this week’s Triathlon Minute training tip video.
PERFECT CYCLING CADENCE
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. How do you find your perfect bike cadence? One that will allow you to transition…
THE OFF-SEASON IS ENDING, NOW WHAT?
This is your alarm clock, the off-season is ending! From Thanksgiving through the New Year, many of us are in the “off-season” and with that comes a license to eat, drink and not train as much. While I am a…
MAKING THE MOST OF YOUR MANTRA
Mantras have become popular with triathletes, but as simple as they are, mantras can be a help or a hindrance. To get your mantras to be as effective as they can be, there are a few simple ideas that can…
10 TIPS FOR EFFICIENT TRAINING
We want to do it all, and we want to do it well. But finding time to fit everything into a day including a productive training regimen can generate some unnecessary stress but with these 10 tips, you will not…
HOW TO CONNECT EVERYTHING TO TRAININGPEAKS
How to Connect Everything to TrainingPeaks New to TrainingPeaks? Wondering how to get your watch and other training apps to magically communicate with your schedule, because if you work out and don’t have data – did it really even happen???…
ZWIFT / TRAINERROAD PRIMER
Zwift / TrainerRoad PrimerDid you just get a smart trainer?* Are you excited to check out the wonderful world of indoor training apps, but not sure where to start? Don’t worry, I’ve got you covered. *Don’t have a smart trainer?…
DECIPHERING TRAINING PEAKS DATA
Deciphering TrainingPeaks DataFor Premium account holders, Training Peaks provides an incredible amount of data on your workouts and training trends – an almost (or actually) overwhelming amount. Rest assured, I am paying attention to this so you don’t have to!…
FEATURED ATHLETE, DECEMBER 2019 – MATTHEW BUONGIORNO
Matt and started working with D3 Coach Dave Sheanin a little over a year ago and Dave shared that Matt has made huge gains as a triathlete during that time. He came in with a goal to go sub-5 at a 70.3…