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.
What Does it Take to Make an Ironman Cry
Coach Simon Butterworth was invited to give a talk at the Iron Gents and Iron Ladies annual dinner held during Ironman week in Kona. The invitations are given to all athletes over 60. The MC for the evening was Cherie…
Enhancing Race Performance the Week Before your Race
During the week or two before your big race, you may be tempted to do some things to enhance your race performance. You have extra time on your hands due to reduced training time during your taper period, and you…
11th Female Overall at Ironman Canada! An Interview with D3 Athlete Jennie Zinchuk
Jennie Zinchuk had a great first-time Ironman at Ironman Canada last month in Penticton, British Columbia. I haven’t seen many, if any, first-time Ironman performances, as Jennie had. It was a lot of fun to watch in person! and it…
70.3 Triathlon and the Debit Between HR or Pace During Run Training
Most running training plans when preparing for a 70.3 triathlon will indicate a specific pace or heart rate (HR) to establish the desired amount of intensity of a workout. There is often great debate between pace or HR and the…
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…