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.
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…
Smart Eats For Spring Training
As spring approaches, I hope many of you are able to get outside rather than being stuck on a trainer or treadmill. As this happens training loads often increase, and therefore, so does your nutrition intake. Some people make the…
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…
Nailing Your Daily Nutrition
Now is the time to think about your sports nutrition. As you start to build into your base phase, add miles, or gear up for your races, it’s important to take note of the fourth discipline in triathlon, nutrition. I…
How Much Protein Do You Really Need?
The human body is made up of about 45% protein. It is a vital macronutrient to your overall health with primary functions in movement contracting muscles, immunity (antibodies), structure (collagen), transport (hemoglobin), the list goes on and on. Proteins are…