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.
Training for a Negative Split
If you want to go faster, feel stronger, and pass more people at the end of a race then you need to race negatively. I know it sounds a little, errrr, negative, but it is the key to a personal…
Everything I learned about Triathlon, I learned in Kindergarten
Everything I Know about Triathlon, I learned in Kindergarten Remember when you used to go to the neighborhood pool on the weekend and spend endless hours swimming and playing games with your friends? How about going outside and playing kick…
Winter Trainer Workouts
Athletes commonly ask me about how to make their time on the trainer more enjoyable. For most of us ‚Äútype A‚Äù triathletes more effective equals more enjoyable, so here are some ways to hopefully do both. First of all make…
3 D3 Coaches Give you Their Tips and Workouts for a RainyDay
Coach Mike I love to run in the rain. It‚Äôs refreshing, cleansing and I don‚Äôt worry about how wet I‚Äôm going to get or how fast I‚Äôm going to go unless I have a specific speed workout that day. I…
Where to Stash Stuff
At the time I started competing in IronMan events in 2001, bikes designed for triathlons were still in their formative years of development. Some had been tested in wind tunnels, quite a few had aero tubing and we did have…
Commit to the Bike, Love the Bike
We all know that improvements on the bike can yield huge gains in your next race. Regardless of what distance your racing, a solid bike is right around the corner. Let’s discuss a few ways to make improvements on the…
Beastly Brick Workouts
Workout #1 by Coach Jim Hallberg For a winter time bike trainer workout, que up a good movie or Tour de France video, or anything else that gets you going for 2 hrs and follow this: Start with a 20…
Integrating Bike – Run Bricks when Moving Up in Distance
Strategies for getting used to running off the bike when starting triathlon or taking on a new distance. The old saying that practice makes perfect is bit overstated, when in reality, the quote should be ‘Perfect practice makes perfect’. Preparation…
3 Great Drills to Improve your Mountain Biking
Whenever improving technique is a goal, a good coach will usually suggest a set of drills to help isolate a particular part of the big picture. Although they are a HUGE part of training in swimming and running, they just…
Recipe for Completing the Perfect Workout
Sometimes coaches and athletes have different ideas about what makes for a great workout. As a coach, the easiest part of my job is posting a workout. As an athlete, the easiest part of your job should be doing them.…
Developing Good Form
Five years ago this month my wife Ingrid had a stroke. It’s an event we sure wished we could have avoided, and we could have had we understood the warning signals. Since then I have thought about writing this article.…
Balancing Act! Training to Compete and be Available to your Family
As a new father to a healthy baby girl, my priorities have certainly shifted. Races and training have taken a necessary back seat to feeding and helping out. Additionally, having just moved to a new home there is no end…
The Bicycle Transmission and the Compact Crank Set
I first wrote this article for Slowtwitch in 2004. At that time very few companies made Compact Cranks with FSA the only one selling well. The response from some of the Guru’s of the sport on the Slowtwitch Forum was…
Five Tips to Improve your Bike Time
Everyone would like to get faster on the bike portion of the triathlon. I came up with five best bang for your time tips to increase your bike speed on race day. Each tip can make a small difference that…
Training for Ironman on a Road or a Triathlon Bike
Question:So after reading people’s recommendations, I have decided to train for my half Ironman (HIM) on my road bike. I live around nothing but steep hills so it’s probably the best for me anyway. However, I have a brand, new…