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…

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Return to Racing with a Firefighter’s Mindset

In recent weeks we have seen numerous races taking place across the United States.  As a coach, it has been very refreshing to be able to have the familiar pre-race conversations about race day execution and strategy.  It has been…

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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.…

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60 Seconds to Calm Your Nerves on Race Day

You have an icky feeling in the pit of your stomach the night before or morning of your race. You know the feeling—butterflies or churning or queasy or something. Your brain notices that feeling and makes a judgment about it—nervous,…

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Oceanside 70.3 – 2020 Course Preview

If you are racing this course – you want this information! Coach Julie Dunkle shares a number of important strategies and tips to help you race this course successfully!

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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…

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Racing the Ironman World Championships – 3 Top Tips!

D3 Coach Simon Butterworth has had the most incredible athletic prowess of racing the Ironman World Championships fourteen times. He is about to embark on his 15th this October. His knowledge of the course and conditions is unparalleled. He is…

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Challenge: Race Without the Metrics

Whether it’s your first race, your A race, or a big race, I’d like to share some reminders that will take you beyond the metrics and help keep you relaxed and confident going into your race.  The goal is to…

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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,…

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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…

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Race Day Readiness with a Proper Warm-up

“This is where my husband was telling me a lot of my race sucking today was in my prep. I didn’t warm up… it was my first swim in the new wetsuit. I didn’t jog or anything beforehand and just…

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Race Day Planning, Part 2: The Pre-Mortem

Everyone knows what a post-mortem is: examining a corpse to determine the cause of death. Gruesome, I know, but there is another kind of –mortem that can help you execute your races better. It’s the pre­-mortem. It’s a proactive, pre-emptive…

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Strategic Race Planning: The Swim

I have been accused often of being a bit overly obsessive about race planning, but my obsession is your gain. This article addresses the swim portion of a race, as the swim is something I always plan out carefully for…

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How to Write a Race Plan in 7 Steps

There is some magic between the hand and the eye, the heart and the mind, when you write something down. In triathlon, one of the most important things you can write down is your race plan. Whether it be your…

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Using Training Benchmarks to Set Race Goals

Far too often, athletes set their race goals and define their race-day execution based off of fantasy. That fantasy might violate the time-space continuum, as in: I did [insert race] in [insert time] back in [insert today’s date minus 3…

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