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.
D3 Extra Mile Featured Athlete – Kalee Tyson
After a two-year hiatus from structured training and racing due to COVID race cancellations in2020 and having a baby in 2021, Kalee Tyson had a remarkable 2022 race season highlighted byseveral breakthroughs while earning a slot to both the 70.3…
Why So Much Zone 2 Training, Coach?
As a multisport coach, one question I often get is, “Why so much Z2, Coach?” First, let me define how I use Z2. Since we don’t often have access to a lab, I often use heart rate threshold data. I…
Coach George’s Winter Reading List
With the racing season wrapping up for many of us in the Northern hemisphere, it is an excellent time to increase our knowledge and catch up on our reading. I’ve compiled a short list of my favorite prehab and strength…
How to Run a 4:18 Marathon on 3:35 Fitness
I checked off the bucket-list NYC Marathon. My results were underwhelming. I thought I’d share a few notes for others to learn from. My training was solid and fitness strong coming into race weekend. I’m a decent runner, but not…
Swimming Through the Winter
For most triathletes, the winter is a time to back off on structured training and let the body and mind recover from the rigors of racing and training throughout the Tri season. But why not take the opportunity to make some…
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…