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.
Why So Much Zone 2 Training, Coach?
As a multisport coach, one question I often get is, “Why so much Z2, Coach?” First, let me define how I use Z2. Since we don’t often have access to a lab, I often use heart rate threshold data. I…
How to Run a 4:18 Marathon on 3:35 Fitness
I checked off the bucket-list NYC Marathon. My results were underwhelming. I thought I’d share a few notes for others to learn from. My training was solid and fitness strong coming into race weekend. I’m a decent runner, but not…
Benefits of Triathlon Training Partners
“Don’t be fooled into thinking that you have the capacity to achieve your best on your own. A training partner in the gym is a great asset because when you think you have reached your limit, there is someone who…
On the Last Day – One Final Workout
As we wind down 2021, take stock of the year, and look forward to reaching new goals in 2022, there is still time for one final workout! What should it be? You can start your new year with a benchmark and…
Excelling at Off-road Triathlons
Whether you love nature or just want to challenge yourself with something new, many triathletes often eventually try their hand at off-road events. It often comes as a shock, however, that their hard-earned fitness at road triathlons doesn’t always translate…
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…
Using Agility Hurdles to Improve Your Run
Athletes who come to triathlons from sports other than running can often see major benefits from improving small, but intricate parts of their running form. This includes cadence, stride length, overall speed, foot speed, and ground contact time. While the…
Reinventing Your Pain Cave
For the 20 years we’ve lived in our current house, I’ve had a small but functional pain cave set up in a dark corner of the basement. Over the years, I’ve tinkered and added equipment but it has remained a…
Learn To Train And Race By Feel
We triathletes sure love our gadgets. We have power meters to measure our bike and run efforts. We measure and record our strokes per lap, RPM and cadence. While these tools can be useful to help us understand our…
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…
Winter Workout Ideas
I have personally been using my treadmill more and more lately. Partly due to cold temps and early mornings, and partly due to convenience. Treadmill running can provide a few benefits including a little more cushion for all the miles…
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…