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.
What Goes into a Healthy Meal
Not all meals have to be pieced together, not all meals need to be a 1 pot wonder. You may have a recipe for turkey meatloaf and not know if that’s enough for dinner or if something else should accompany…
Stay in the Game: Lessons Learned from the Ironman 70.3 World Championships
How many times has something gone wrong for you in a race? If you are like me, the answer is – almost always. If you race triathlon at any distance, it is rare that you will have the “perfect race.”…
D3 Multisport Strength Training Plan for Triathletes
Pre-Strength Training Notes A. Warm-up: First warm up with 5 to 10 min on a spin bike or treadmill, then do the 3 warm-up exercises. This combination should give you a general warm-up. THEN, you MAY need one or two…
Endurance Training Camp 2022
Team D3 Endurance Training CampMarch 12 – 18, 2022Tucson, Arizona$1,550* We need 15 athletes registered by Monday, January 31st We know this camp is the BEST WAY TO KICK OFF YOUR SEASON because this is what past campers have had to say…
Iroman Guru’s Quest for the Perfect Tri Bike
A New Bike (spoiler, another Dimond) I guess deep down in my subconscious I am feeling optimistic about a future with Covid at least under control enough to allow life to go on close to normal. Otherwise, I would not…
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…
Second Opinions Can Save Lives
Following is a story about persevering through a medical diagnosis and trusting your instincts. This is D3 Athlete Karen Pompay’s story. I was never much of an athlete during my childhood. In fact, the best workouts I got in the…
Lessons Learned from a Self-Coached Coach
It goes without saying that I wholly believe in the power of a strong coach-athlete relationship. Most of the athletes I coach appreciate the freedom that comes with the structure I provide in their training plans. Freedom in structure? You…
Athlete Case Study: Ricardo Menendez
I started coaching Ricardo in March of 2020 before we fully understood the impact Covid-19 would have on the racing calendar. As the months progressed and the reality of canceled races began to sink in. Ricardo remained motivated to train…
Eat Wisely During the Holidays
The holiday season can result in some interesting eating. Calorie requirements can be reduced during the off-season in the Northern Hemisphere when training loads may be relaxed and fewer races are happening. How can you get through the cake, pie,…
New York City Triathlon: a 20 Year Memory
I have no doubt that some of you have been thinking things must get better in 2022. I am of course talking about Covid and its impact on our lives and racing. I am feeling optimistic and have been thinking…
Athlete Case Study: Trudee Andersen
Triathlon coaching – it offers an opportunity to guide athletes into the competitor they want to be. The following story is a complete picture about the process and evolution of a beginner triathlete that I’ve had the privilege of coaching.…
When to Reach Out
This week I completed my application to recertify my USA Triathlon coach license. Part of the preparation in addition to attending courses and seminars involves signing an agreement of the USA Olympic and Paralympic code and USA Triathlon best practices.…
Two Essential Metrics to Formulate your Bike Power Zones
When we engage in training, our body undergoes specific adaptations in the hope of improving the body’s efficiency and capacity. Athletes train in specific zones to apply a measured amount of intensity to improve targeted areas of their physiology. When…
3 Fresh Tips for Your Off-Season
For many of us, the end of the triathlon race season is approaching. Depending on how long or how successful your race season has been, this may determine the state of mind you have going into your off-season. The off-season…