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…

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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…

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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…

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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.…

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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…

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What Goes into a Healthy Meal

Not all meals have to be pieced together, not all meals need to be a 1 pot wonder.  You may have a recipe for turkey meatloaf and not know if that’s enough for dinner or if something else should accompany…

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Stay in the Game: Lessons Learned from the Ironman 70.3 World Championships

How many times has something gone wrong for you in a race? If you are like me, the answer is – almost always. If you race triathlon at any distance, it is rare that you will have the “perfect race.”…

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D3 Multisport Strength Training Plan for Triathletes

Pre-Strength Training Notes A. Warm-up: First warm up with 5 to 10 min on a spin bike or treadmill, then do the 3 warm-up exercises. This combination should give you a general warm-up. THEN, you MAY need one or two…

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Endurance Training Camp 2022

Team D3 Endurance Training CampMarch 12 – 18, 2022Tucson, Arizona$1,550* We need 15 athletes registered by Monday, January 31st We know this camp is the BEST WAY TO KICK OFF YOUR SEASON because this is what past campers have had to say…

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Iroman Guru’s Quest for the Perfect Tri Bike

A New Bike (spoiler, another Dimond) I guess deep down in my subconscious I am feeling optimistic about a future with Covid at least under control enough to allow life to go on close to normal.  Otherwise, I would not…

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On the Last Day – One Final Workout

As we wind down 2021, take stock of the year, and look forward to reaching new goals in 2022, there is still time for one final workout!  What should it be?  You can start your new year with a benchmark and…

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Second Opinions Can Save Lives

Following is a story about persevering through a medical diagnosis and trusting your instincts. This is D3 Athlete Karen Pompay’s story. I was never much of an athlete during my childhood. In fact, the best workouts I got in the…

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Lessons Learned from a Self-Coached Coach

It goes without saying that I wholly believe in the power of a strong coach-athlete relationship.  Most of the athletes I coach appreciate the freedom that comes with the structure I provide in their training plans.  Freedom in structure?  You…

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Athlete Case Study: Ricardo Menendez

I started coaching Ricardo in March of 2020 before we fully understood the impact Covid-19 would have on the racing calendar.  As the months progressed and the reality of canceled races began to sink in. Ricardo remained motivated to train…

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Eat Wisely During the Holidays

The holiday season can result in some interesting eating. Calorie requirements can be reduced during the off-season in the Northern Hemisphere when training loads may be relaxed and fewer races are happening.  How can you get through the cake, pie,…

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