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.
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…
6 Pieces of Gear to Check Before Racing
Spring is on the horizon which means race season is just around the corner! As you grind out the final weeks of winter it is time to do a little housekeeping to ensure your race gear and equipment are in…
10 Tips for Efficient Training
We want to do it all, and we want to do it well. But finding time to fit everything into a day including a productive training regimen can generate some unnecessary stress but with these 10 tips, you will not…
THE OFF-SEASON IS ENDING, NOW WHAT?
This is your alarm clock, the off-season is ending! From Thanksgiving through the New Year, many of us are in the “off-season” and with that comes a license to eat, drink and not train as much. While I am a…
BENEFITS OF POST-RACE AND POST-SEASON ANALYSIS
One way to get the same results, race in and race out, season in and season out, is to continue doing the same thing. While this may be great if you have the perfect race every time, more often than…
Advice on Constructing a Yearly Racing Calendar
When the snow shovel comes out of the shed and fines its winter home on the hook next to the front door, it can mean only one thing “it’s the off-season.” For many of us, it’s time to recharge and…
When the Going Gets Tough
QUESTION FROM ATHLETE:I’ve noticed lately—with the exception of track work, which I’ve been rattling off just fine and have been happy with my performance—that longer runs feel like a slog. It isn’t an issue of being unable to get HR…
In Honor of Joe Vrablik
It has been over a week since the Ironman world championship in Kona, Hawaii. I am so happy that so many of our friends could be there for me and to cheer on AJ. Race day was an early morning…
1 Key Tip for a Successful Athlete-Coach Partnership
When you are paying for coaching, you want to make certain you are maximizing your coach’s knowledge. But to get that value and to create the foundation for a strong athlete-coach partnership, you need to pitch in. How an athlete can…
Technique Camp – October 2018
TIME TO TRAIN SMARTER! Who: This technique clinic is for Team D3 athletes who are 1-to-1 coached or using one of our custom or pre-built training plans. What: During this Technique Camp, the D3 coaches will work with each athlete to…
The Loss of a Friend and a Return to Kona
For many athletes, using a coach is a way to get more out of themselves and to give their best effort to the sport they love. But sometimes, the coach/athlete relationship evolves into a friendship and over time, that friendship…
Going Old School: Training by R.P.E.
Throughout the history of triathlon we have seen many advances in various aspects of our sport – equipment, apparel, nutrition, training protocols, racing formats, etc. With the onset of heart rate monitors, GPS devices, power meters (for both bike and…