Integrating Bike – Run Bricks when Moving Up in Distance

Strategies for getting used to running off the bike when starting triathlon or taking on a new distance. The old saying that practice makes perfect is bit overstated, when in reality, the quote should be ‚ÄúPerfect practice makes perfect‚Äù. Preparation…

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Recipe for Completing the Perfect Workout

Sometimes coaches and athletes have different ideas about what makes for a great workout. As a coach, the easiest part of my job is posting a workout. As an athlete, the easiest part of your job should be doing them.…

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Bike and Run Pacing and Thoughts on How Hard you Should Train

Many athletes have a hard time with regard to intensity. We all work hard in our daily lives, and it’s only natural to want to work hard at being a better athlete. Working hard at doing the right things is…

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Boosting Fitness for that Late Season Race

For many triathletes, fall is a transition period. Shifting from a routine of daily double workouts and weekend races to a less rigid schedule with fewer specific goals can be both a healthy freedom and a frustrating feeling at the…

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Flip your Training Pyramid Upside Down

While writing this article, I mentioned the topic to one of my athletes, who averaged 10.2 hours of weekly training, and raced to a 10:32 at IM Arizona. His reply was: ‚ÄúJust tell all your IM distance athletes to not…

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The Triathlon Minute, Episode 7, “Run Cadence”

Coach Dave explains how to figure out your run cadence and why it matters in this Triathlon Minute video tip.

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Being in the Zone

A Refresher on Training Zones  Reading through all the different methodology regarding heart rate training can be confusing. This article is a refresher on heart rate training and training zones. I have dedicated some time to understanding all the different…

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The Myth of Long Slow Distance (LSD)

Most of us have heard the acronym ‚ÄòLSD‚Äô and we know that it stands for ?Long Slow Distance?. I decided to write this article about LSD to debunk a few myths. I don‚Äôt think of ‚ÄòLong Slow Distance‚Äô as being…

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The Ideal Heart Rate for Ironman Training

One question our coaches are frequently asked is, ‚ÄúWhat is the ideal HR zone for the Bike & and Run portion of a full IM?‚Äù Even for someone just hoping to finish an Iron distance event this is an important…

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Beginner Run Intervals

“The definition of an interval is the space between two events or a pause, or break in activity; according to the Google definition. Most of us think of intervals as the super hard effort to get faster, whether it be…

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The Triathlon Minute, Episode 23, Run Form Tips

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know.  This week’s Triathlon Minute brings you ‘Run Form Tips’ from D3 Coach Jim. Please follow…

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The Triathlon Minute, Episode 22, Avoiding Side Stitches while Running

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our…

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The Triathlon Minute, Episode 16, Rotate your Running Shoes

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our…

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The Triathlon Minute, Episode 1, Determining Lactate Threshold

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and I promise you’ll learn something you didn’t know. Please follow us on twitter: D3_Multisport and / or facebook.com/d3multisport. If you like our…

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Run Pace Chart

If you can’t view the chart below please use this link to view it here on Google Sheets.  These charts can help you calculate your pace per mile or your pace per kilometer over a given distance. Time in Minutes and Hours…

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