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.
The Triathlon Minute, Episode 24, Pedaling Drills
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. In this week’s Triathlon Minute, Coach Dave shares an important cycling drill that will help…
The Triathlon Minute, Episode 13, Racing with a Power Meter
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our…
The Triathlon Minute, Episode 11, Using a Power Meter
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our…
The Triathlon Minute, Episode 1, Determining Lactate Threshold
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our…
RACING IRONMAN WITH A POWER METER
Now that the big day has arrived, you’ll want to pretty much stick to EXACTLY what you have been doing in training. That means not exceeding pre-determined limits on the hills and keeping your watts within a certain range. Along…
Key Cycling Workouts for Xterra Racing
If you’ve done an Xterra, you understand as well as all of us that there is just something different about how much the bike portion takes out of you. (If you haven’t done an Xterra, sign up for one. I…
Time for your Spring Bike Tune-Up
Time for your Spring Bike Tune-Up! But What does your Bike really need? Daylight savings just flipped to “exercising-after-work-mode”, and spring is right around the corner. Depending upon where you live, you may be looking forward to regular outdoor bicycle…
How to Change a Flat Tire
Flat tires happen and sooner or later, you’ll get one. Here are a few easy tips to get your tire changed and get you back on the road. Get off the road, or off the trail, out of traffic. Find…
Cycling Pace Chart
If you can’t view the chart below, you can view it here on Google Sheets. Time in Minutes and HoursMPH 10 Miles 20K / 12.4 Miles 15 Miles 40K / 24.9 Miles 56 / Miles 112 Miles12 :50 1:02 1:15 2:04 4:40…
The 7 Steps to Getting Faster Next Season
**Updated 9/2020 This is the time of year where I get random emails from triathletes in panic mode. “Coach, I get dropped by my friends on the hills, so I am going to add in hills 3 days a week…
Cycling Doesn’t have to be a Pain in the Neck
Whether you’re a novice or someone who has been riding a long time, chances are you’ve gone on a long ride only to finish up with pain in your shoulders and a very tight neck. What exactly is going on?…