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D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
Summertime Triathlon Nutrition Checklist
Summer is upon us, it’s hot and your triathlon training and races are happening in the heat. Because of this, your recovery needs to be at its best! To ensure you are getting what your body needs, the following is…
Pass the Sodium (Na) Please
As summer brings warmer temperatures to many parts of North America, sodium plays a vital role in endurance athletes’ homeostatic balance. The research I am sharing is an important consideration for your summer triathlon training and racing as hydration can…
What Goes into a Healthy Meal
Not all meals have to be pieced together, not all meals need to be a 1 pot wonder. You may have a recipe for turkey meatloaf and not know if that’s enough for dinner or if something else should accompany…
Eat Wisely During the Holidays
The holiday season can result in some interesting eating. Calorie requirements can be reduced during the off-season in the Northern Hemisphere when training loads may be relaxed and fewer races are happening. How can you get through the cake, pie,…
Nutrition Strategies for Pre and Post Exercise
Your nutrition choices are driven by frequency, intensity, duration, and the types of training you are doing. The choices you make affect your performance and recovery between sessions. It’s ideal to eat something before your workout sessions to get the…
The Chocolate Mile
Fast running with a fast, delicious recovery. Your total running breakdown is as follows: 2 mile warm-up, 1 mile of fast running, and a 1 mile cool down = 4 miles total as follows: Warm-Up: Run 1.5m Run 4×50 meters…
Remember Fueling as you Return to Racing
As racing calls us back to the start line, it’s important to remember your fueling strategies for race day. It’s important to give yourself time throughout your training to test your planned strategies because you never want to sabotage your…
4 + More Tips for Race Ready Nutrition
Spring has sprung and we are now embarking on a potential summer of racing! Some races have already taken place and we are waiting to see if the rest will happen. It can be tough to form a training plan…
Acclimating to Race Day Conditions
The upcoming summer months of high temperatures and poor air quality pose a threat to an athlete’s endurance performance. When evaluating an upcoming racecourse, proper assessment of the potential race day environmental conditions is critical to maximizing race day performance.…
Boost Your Nutrition to Boost Your Training
As winter approaches ever so quickly, NOW is your time to make important nutritional changes that will give your training a boost through the winter. There is no reason to wait until the New Year. To get started, take an…
The Secret Power of Chocolate Milk
I’m just going to come out and say it … chocolate milk is one of the best recovery beverages for after a tough work out or sporting event! It has a great carbohydrate to protein ratio (3:1) for refueling muscles…
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…
Healthy Immunity through Food
Everywhere we turn we are reminded of “the virus”. Depending on where you live that could mean the “flu” or the Covid-19 virus, or something else altogether. I know there are people heavily affected and those that are frustrated with…
Setting the Stage for a Nutritionally Healthy Off-Season
I know it seems to be a luxury these days to have the time to turn on great music, utilize flavorful herbs and spices and cook a fabulous meal while enjoying the company of friends and a glass of wine.…
The Part II: Clarifying Protein Needs by Gender and Carbohydrates by Race Distance
In the article 3 Nutrition Must-Haves for Triathletes I shared information about protein, carbohydrates and hydration needs for endurance athletes. That generated two important questions about protein intake by gender and carbohydrate needs for different race distances. This Part II…