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.
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…
Thermoregulation
Thermoregulation: the maintenance or regulation of temperature – Meriam-Webster Thermoregulation is a process that allows the body to maintain its core temperature in a state of equilibrium. While it is important to maintain this in both cold and hot environments,…
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…
Nutrition Strategies for Pre and Post Exercise
Your nutrition choices are driven by frequency, intensity, duration, and the types of training you are doing. The choices you make affect your performance and recovery between sessions. It’s ideal to eat something before your workout sessions to get the…
Athlete Case Study: Mary Peebles
I would be surprised if there was any competitive athlete, of any age, who was not worrying in January that their fitness had taken a hit and it would be hard to get back to a normal season of racing. …
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…
Remember Fueling as you Return to Racing
As racing calls us back to the start line, it’s important to remember your fueling strategies for race day. It’s important to give yourself time throughout your training to test your planned strategies because you never want to sabotage your…
Athlete Case Study: David Glugla
Bike Block for Solid FTP Gains As David Glugla was considering winter training plans that would prepare him for his 2021 Wisconsin IM race, he chose to focus on improving his bike power. He also wanted to dial back his…
Return to Racing with a Firefighter’s Mindset
In recent weeks we have seen numerous races taking place across the United States. As a coach, it has been very refreshing to be able to have the familiar pre-race conversations about race day execution and strategy. It has been…
Athlete Case Study: Kyle O’Leary
Making It Work. One of the things I enjoy most about coaching is creating a training plan around the various nuances of an individual athlete’s work and life demands. Training Peaks becomes my creative canvas. Over the years I have…
Do You Circle the Block?
As I once again watched a few athletes run an extra couple of blocks because “we want to get to eight miles”, Coach Brad and I exchanged grins as we coached the workout. I’ll admit to planning my route home…
4 + More Tips for Race Ready Nutrition
Spring has sprung and we are now embarking on a potential summer of racing! Some races have already taken place and we are waiting to see if the rest will happen. It can be tough to form a training plan…
Featured Athlete, March 2021 – Kevin Hester
We are proud to feature Team D3 Athlete Kevin Hester who hails from Oshawa, Canada. Kevin wears two hats with D3. He is an active Team D3 athlete training under the direction of D3 Head Coach Mike Ricci, and he…
Acclimating to Race Day Conditions
The upcoming summer months of high temperatures and poor air quality pose a threat to an athlete’s endurance performance. When evaluating an upcoming racecourse, proper assessment of the potential race day environmental conditions is critical to maximizing race day performance.…