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.
Running (and Walking) an IM Marathon (or just a Marathon)
I don’t always practice what I preach, but when it comes to how to run the marathon portion in an Ironman, I do. At least I do these days. And how I get it done is through planning for plenty…
Running with Power: A Primer
Power meters on bicycles have long been the gold standard for measuring performance progression. In recent years, bike power meters have become more and more affordable, putting them within reach of most triathletes who are serious about measuring and tracking…
Run Focused Training Block for Triathletes
With the limited training time of most triathletes and the need to train in all three sports, it is often very difficult to dedicate enough time (in the short run) to make big gains in any one sport. However, if…
Triathlon Minute, Episode 111 – 2 Tips to Control Your Breathing on Race Day
Learning to control your breath during a race is critical to your performance as well as your overall enjoyment. Coach Alison has a tip for each the swim and run to help you bring your breath under control which will…
The Benefits of Rotating Your Shoes
I want to start this article off with a question: what should triathletes have in common with Imelda Marcos? I’m sure the first thing that comes to mind is that we should all get married to corrupt dictators, but, shockingly,…
3 Workouts For Motivation in the “Off Season”
Most triathletes have a long season of training and racing and after the last big race, you hopefully took a nice break. I like my athletes to take 2-3 weeks of unstructured movement. No scheduled swim bike run in Training…
TRIATHLON MINUTE, EPISODE 109 – 3 RUN ACTIVATIONS
Activating your muscles prior to a run is an important step toward having a smooth, strong run. Coach Mike demonstrates three of his favorites in this Triathlon Minute video tip.
The Dynamics Between Your Gait Pattern, Foot Structure and Injury
Research shows that gait pattern alone gives only limited insight in potential running related dysfunction and must be assessed together with the foot structure to understand the dynamic that can lead to injury. The foot is a very complex structure and…
Triathlon Minute, Episode 96, Running in Wool Socks
There are more choices than ever for running socks, and Coach Alison has her favorite. Wool is her preference year-round, and in this Triathlon Minute she explains why.
The D3 Triathlon Minute, Episode 95, Run Faster Without Using Your Legs
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each week, and we promise you will learn something you didn’t know. Coach AJ shares a tip that will help you run faster … without using your…
The Triathlon Minute, Episode 69, Run Drills Anytime
D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. Who says run drills should be reserved for track workouts? Coach Mike Ricci shares how…
The Triathlon Minute, Episode 56, Fall Run Focus
D3 Multisport is proud to release the video series, ‚ÄúThe Triathlon Minute‚Äù. Invest 1 minute each Friday and you may learn something you didn‚Äôt know. Learn how a Fall Run Focus can help you improve your overall fitness next year,…
D3 Multisport Plyometric Program
Plyo Routine #1 Run 10 minutes to warm up and end at a field where you can do your drills. One leg hops 20-30 times (for distance) Two leg hops 20-30 times (for distance) Box jumps 20-30 times (for height)…
Speedwork in Disguise
You know the part of the race when you feel you’ve hit the wall. Maybe you are on a hill or the flattest section of the course. Your mind is telling your legs and arms to, “Drive! Pump! Fire like…
Marathon Alternative
Improving your run during the winter months For most of us the season is winding down if not over entirely. With that comes the reflection on how your season went and what you need to work on to see improvement.…