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.
How to Get Faster by Developing your Internal Pacing
Why: Why should you develop your internal pacing when you have everything you need right in front of you on digital display? In a race, you probably know what your paces, heart rate, and power should all be ahead of…
Triathlon Minute, Episode 100 – Training Variability
Get clear on how best to use Zone 1, 2, 3 & 4 for training variability from Coach Jim Hallberg in this week’s Triathlon Minute training tip video.
A Case for Zone 1
Zone 1 is commonly known as the recovery zone. We don’t think of it as a “training zone” like the rest of them. Usually zone 1 is described as “extremely easy”, “embarrassingly easy”, “gentle”, and “slow”. It’s basically one step…
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…
Musings from a Data Geek: Two Things to Ignore, Two Things to Watch
I am a big time data geek. Not in a casual, “I like numbers” kind of way, it’s more of an, “I love physics” kind of way. So I definitely get into the data when I review my athletes’ training…
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…
Bike and Run Pacing and Thoughts on How Hard you Should Train
Many athletes have a hard time with regard to intensity. We all work hard in our daily lives, and it’s only natural to want to work hard at being a better athlete. Working hard at doing the right things is…
Boosting Fitness for that Late Season Running Race
For many triathletes, fall is a transition period. Shifting from a routine of daily double workouts and weekend races to a less rigid schedule with fewer specific goals can be both a healthy freedom and a frustrating feeling at the…
220 – Age Misconceptions and Determining Lactate Threshold
How many of you triathletes out there are using this formula? Put up your hand and admit it, I can’t see you through cyber space. 🙂 If I receive one more email that says an athlete is using the 220-Age…
Defining Training Zones and Paces
Bike and run training efforts are based on heart rate zones and perceived exertion. For swimming we will use pacing, as it is difficult to determine heart rate zones in a pool. D3‚Ä≤s Excel file for Calculating Heart Rate Zones In…
Getting the Beat with your Heart Rate Monitor
I asked Mike Ricci, founder of D3 Multisport and Level III USA Triathlon Certified Coach, about the use heart rate monitors with triathlon training. But first I asked him his thoughts regarding goals and periodization. This is what he had…
Proper Pacing for Training and Racing
Proper pacing for training and racing Pacing dictates how fast you run, bike or swim for every workout and race. Whether it is training in the proper heart rate (HR) zone or how to gauge the effort properly for an…
“SIMPLY” Training Zones the Beginner Triathlete
By now if you have spent a couple of months taking on the challenge of triathlon you have probably read a couple of articles on the importance of training with a heart rate monitor and knowing your training zones. Initially…
How Important is Base Training in Triathlon?
Coach an athlete that was preparing for a ? marathon in December. I had him keeping the sports balanced and the schedule pretty moderate in volume. He is preparing for an IM in September and we are a long way…
Racing During Triathlon Base Training
Last month I talked about the ‚ÄúMyth of LSD‚Äù and how base training was essentially your chance to set yourself up to have a good race season while improving your aerobic fitness. Now that you are into your base season,…