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.
Sleep and Recovery As We Age Through Endurance Sports
Balancing social stuff (family and friends), sleep and work combined with good nutrition are critical to your success as an athlete and for a long life (at least as long as your genes allow). I will not claim to be…
Finding Motivation
Adjusting to a New Life and Putting Things in Perspective The header photo seems to say it all about our situation right now in regards to training and racing. Lay back and enjoy it, go with the flow. I also…
Athlete Case Study: Mike Reed. “I’ve got it.”
“I’ve got it.” Those words were the first sentence of Mike Reed’s Facebook post on March 29, 2020. Of course, I already knew. It was early in this pandemic–before we knew what we know now. Certainly before we knew everything–triathlon…
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…
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.
BENEFITS OF POST-RACE AND POST-SEASON ANALYSIS
One way to get the same results, race in and race out, season in and season out, is to continue doing the same thing. While this may be great if you have the perfect race every time, more often than…
Advice on Constructing a Yearly Racing Calendar
When the snow shovel comes out of the shed and fines its winter home on the hook next to the front door, it can mean only one thing “it’s the off-season.” For many of us, it’s time to recharge and…
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…
INTRODUCTION TO REGENERATIVE MEDICINE FOR INJURIES
Humans have over 10 trillion individual cells. Some regenerate faster than others and some do not regenerate at all. As we age the regeneration process slows down. With time the cells die at a faster rate than the new ones…
Why Recovery is Important
“Keep your easy days easy and your hard days hard.” This is the mantra of coaches around the world in many different sports. If you have been doing triathlon for a long time you will have heard your coach or…
Fascia and Its Affect on Injury
I used to think of fascia like a saran wrap surrounding tissues in the body and as such, I did not find it particularly exciting. During the first semester of physical therapy school, however, when I had an opportunity to…
Coping with the Post Race Blues
At this year’s IMWI race, I had the privilege of supporting a group of 37 athletes from Team World Vision who were racing to bring clean water to remote villages throughout Africa. As a collective group, they raised over $300,000…
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…