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.
Do You Circle the Block?
As I once again watched a few athletes run an extra couple of blocks because “we want to get to eight miles”, Coach Brad and I exchanged grins as we coached the workout. I’ll admit to planning my route home…
Getting Back to “Normal” this Spring
The Last 12 Months Looking out my window onto the Coal Creek Trail (have been running and biking on it a lot this past year) I would say the good news is that the general health of our population has…
Reinventing Your Pain Cave
For the 20 years we’ve lived in our current house, I’ve had a small but functional pain cave set up in a dark corner of the basement. Over the years, I’ve tinkered and added equipment but it has remained a…
Use Your Brain (to Sort Out Misinformation About Our Sport)
I suspect there is at least one thing that everyone in this country can agree on, there is a lot of misinformation and outright lying out there in social media and in the news. We won’t all agree on what…
Ring in the Holiday Cheer
As we enter the holiday season perhaps you are beginning to think about gift ideas for your favorite athlete or being asked what you would like as a gift this year. What’s not to like in giving or receiving gifts!?! …
Learn To Train And Race By Feel
We triathletes sure love our gadgets. We have power meters to measure our bike and run efforts. We measure and record our strokes per lap, RPM and cadence. While these tools can be useful to help us understand our…
Athlete Case Study: Mike Reed. “I’ve got it.”
“I’ve got it.” Those words were the first sentence of Mike Reed’s Facebook post on March 29, 2020. Of course, I already knew. It was early in this pandemic–before we knew what we know now. Certainly before we knew everything–triathlon…
Coach Opinion: Four COVID Training Questions
Well, by now we’ve all (mostly) adjusted to the sudden shock of closings, cancellations, and stay-at-home orders. We’ve found new ways to move through life in the short-term and are now starting to think about maybe not the long-term, but…
This is a Good Time to Experiment!
If there ever was a time to do some experimenting with your training or other aspects of the multisport life this is it. The idea is not new and you almost certainly see suggestions like this at the end of…
Winter Workout Ideas
I have personally been using my treadmill more and more lately. Partly due to cold temps and early mornings, and partly due to convenience. Treadmill running can provide a few benefits including a little more cushion for all the miles…
What’s Up Doc?
As a kid, I spent Saturday mornings watching cartoons, with one of my favorites being that of a likable bunny chewing a carrot! With the tagline, “What’s up doc?” this classic Looney Tunes character continues to bring laughs and smiles…
A Coach Mike Favored Recipe
If you work full-time, have a family and train, finding time to make healthy dinners can be a challenge. This is one of my family’s favorite go-to recipes that achieves quality nutrition, covers the tastebuds of athletes and kids, and…
How to Hire a Triathlon Coach
As the new year approaches we get a lot of requests for coaching. For those who are new to the sport, who have never had a coach, or are interested in hiring a new coach, these are some things you…
Research These 6 Points Before Committing to a Destination Race
We have all been there with the post-race blues. Reflection and contemplation. You wonder, what can I race next? And your one genius friend says lets race in _________ (insert exotic location). And at that the moment, you both say,…
Proper Bike Interval Execution
One common mistake that I see in many athlete files is the improper execution of an interval during a bike workout. When an interval is prescribed, it will have two main components: intensity and duration. As an example, let’s look…