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.
EUROPEAN DESTINATION RACES
Having come to the U.S. from Europe over 50 years ago, going “home” to race has a growing special attraction for me. I hope these short race descriptions that I find interesting will spark some hops across the pond.At the…
BENEFITS OF POST-RACE AND POST-SEASON ANALYSIS
One way to get the same results, race in and race out, season in and season out, is to continue doing the same thing. While this may be great if you have the perfect race every time, more often than…
Advice on Constructing a Yearly Racing Calendar
When the snow shovel comes out of the shed and fines its winter home on the hook next to the front door, it can mean only one thing “it’s the off-season.” For many of us, it’s time to recharge and…
Featured Athlete, November – Elyse Sitomer
This story will amaze you with examples of desire, determination, and discipline. The life lessons we learn from training and racing are incredible in and of themselves, but when you overlay that with a car accident and subsequent major trauma,…
A Case for Zone 1
Zone 1 is commonly known as the recovery zone. We don’t think of it as a “training zone” like the rest of them. Usually zone 1 is described as “extremely easy”, “embarrassingly easy”, “gentle”, and “slow”. It’s basically one step…
When the Going Gets Tough
QUESTION FROM ATHLETE:I’ve noticed lately—with the exception of track work, which I’ve been rattling off just fine and have been happy with my performance—that longer runs feel like a slog. It isn’t an issue of being unable to get HR…
Featured Athlete, October 2018 – Phillip Lemmons
Throughout his triathlon journey, Phillip has embraced ‘the process’ with great energy and enthusiasm shares his coach, Brad Seng. From his early years racing with the CU triathlon team to the present, Phillip has always been a true “team” player…
INTRODUCTION TO REGENERATIVE MEDICINE FOR INJURIES
Humans have over 10 trillion individual cells. Some regenerate faster than others and some do not regenerate at all. As we age the regeneration process slows down. With time the cells die at a faster rate than the new ones…
In Honor of Joe Vrablik
It has been over a week since the Ironman world championship in Kona, Hawaii. I am so happy that so many of our friends could be there for me and to cheer on AJ. Race day was an early morning…
Featured Athlete, September 2018 – Carla Laukka
Coach Jim nominated Carla Laukka for our Featured Athlete Spotlight and we are glad to recognize her for three reasons (and so many more): her achievements this season (shaving 29 minutes off her 70.3 time!), her consistency and commitment to her…
THE COUNTERBALANCE TO USING ZWIFT
Not too long ago, I would hop on my bike trainer, my very expensive fluid trainer, and ride. I would watch Sports Center, or a movie, or reruns of Ironmans and Tour de France races. I would count down the…
1 Key Tip for a Successful Athlete-Coach Partnership
When you are paying for coaching, you want to make certain you are maximizing your coach’s knowledge. But to get that value and to create the foundation for a strong athlete-coach partnership, you need to pitch in. We asked Coach…
3 KONA COURSE TIPS FROM 13X IMWC FINISHER
Having expert advice from a 13-time Ironman World Champion finisher is invaluable as you prepare for your own race. His approach to racing this course every year is strategic and calculated. Heed his advice on these three-pointers and you might…
Swim Workouts – Updated Weekly
Swim Workouts to use in case you need one or want to try something different!Death by 100s (2800 total)WU: 400, every 4th length backstrokeWU set – with paddles: 5x 25 fast, 10” RI 25 fast, 10” RI 50 easy, 5”…
Technique Camp – October 2018
TIME TO TRAIN SMARTER! Who: This technique clinic is for Team D3 athletes who are 1-to-1 coached or using one of our custom or pre-built training plans. What: During this Technique Camp, the D3 coaches will work with each athlete to…