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.
Swim Taper for Race Week
Here is a race week swim – (1 week out or the Monday before a Sunday race): This would be your last real hard swim 1 week out from an A race on Sunday. This workout hits all the key…
Ironman Alaska Logistics
Ironman Alaska Logistics Notes See the full race report here: [LINK] Race Clothing: Most people wore several layers during the race. We had about two hours of rain on the bike and at least that much on the run (with…
Athlete Case Study: David Glugla
Taking on a New Challenge After spending the last 2.5 years training for an Ironman, David decided to focus this year solelyon his true passion, biking. However, to keep things interesting he chose to take on gravelracing. Not only does…
Ironman Alaska Race Report
Ironman Alaska was an amazing experience and I just couldn’t be happier about having been a part of this inaugural event! Overall, I am very happy with my day even though it wasn’t a perfect race. I had a flat…
Summertime Triathlon Nutrition Checklist
Summer is upon us, it’s hot and your triathlon training and races are happening in the heat. Because of this, your recovery needs to be at its best! To ensure you are getting what your body needs, the following is…
Unscripted: Getting Faster as a Masters Athlete
D3 Coach Jim Hallberg and D3 Athlete Michael Re got together for a conversation about what it takes to achieve breakthroughs at the Masters level. Training, racing, and improving are the themes of this conversation and we know you’ll walk away…
Two Magic Words for Triathlon Training
We all know we have to be careful about what we say to ourselves in the privacy of our minds because they have a significant impact on the productivity of our training and racing. Mental Skills Performance Coach Will Murray offers how…
Transitions are Key to Gaining Time During a Triathlon
Most of us don’t spend enough time – if any time – practicing transitions yet they are an important area where we can gain time during a race. In the video D3 Coach George Epley shares an important rule of thumb about…
Activation plus More Ideas for your Pre-Race Warm-Up
As he watched the sea of athletes at a recent triathlon race in Arizona, it dawned on Coach Brad Seng just how important pre-race warm-ups are especially as we ease ourselves out of winter training and into early-season triathlons. It’s easy to…
Single-Word Challenge
Bold, Reclaimed, Joyful … take-on Coach Brad Seng’s ‘Single-Word Challenge for Goals’ and you’ll find yourself more focused as you head into your race season. In his video (above), Brad references this article (link below) from D3 Head Coach Mike Ricci about effective goal setting.…
Pass the Sodium (Na) Please
As summer brings warmer temperatures to many parts of North America, sodium plays a vital role in endurance athletes’ homeostatic balance. The research I am sharing is an important consideration for your summer triathlon training and racing as hydration can…
Triathlon Coach Learns by Racing Back to Back Days
Self-coaching allows opportunities to experiment with training methods and plans on myself before unleashing them on my athletes. Over the winter, as I looked ahead to my preparation for IM Alaska in August, I searched for a 70.3 tuneup race…
Benefits of Triathlon Training Partners
“Don’t be fooled into thinking that you have the capacity to achieve your best on your own. A training partner in the gym is a great asset because when you think you have reached your limit, there is someone who…
Get Ready for Open Water
We’re already a month into spring and it’s time to start thinking about getting ready for open water swimming (and racing). Following is a quick triathlon swim checklist with notes for you to be considering before your first race. 1.…
Sleep and Recovery As We Age Through Endurance Sports
Balancing social stuff (family and friends), sleep and work combined with good nutrition are critical to your success as an athlete and for a long life (at least as long as your genes allow). I will not claim to be…