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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.
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…
4 Goals of Recovery Nutrition
The 4 goals of recovery nutrition include: Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost Replace muscle fuel (carbohydrate) utilized during practice, some people need more fat and…
Looking for Redemption?
As we approach fall, many triathletes have completed their “A” races for the season – or at least the first of them. Maybe you had a great day and are working to identify those minor tweaks to make your next…
3 Nutrition Must-Haves for Triathletes
What are my protein needs as an endurance athlete? Protein needs for athletes are 1.7-1.9 grams of first-class protein per kg bodyweight per day. This will help build lean body mass as well as recovery in terms of muscle building…
Pre and Post Workout Recipes
These muffins are best enjoyed as a snack or pre-workout Banana Muffin 2 medium bananas 5 eggs 1/4th tsp salt 1/4th cup honey 2 tsp baking powder 1/3rd cup ghee or coconut oil ½ cup coconut flour Yields 10 muffins Blend…