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.
Zwift: Tool or Toy?
Several years ago when Zwift was new, I did a one-week trial and decided that it was interesting, but not for me. I do my fair share of indoor training and had been pretty satisfied with my “serious” indoor tools…
Getting Back to “Normal” this Spring
The Last 12 Months Looking out my window onto the Coal Creek Trail (have been running and biking on it a lot this past year) I would say the good news is that the general health of our population has…
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…
Athlete Case Study: Riley Carpenter
Riley is a hard-working and dedicated athlete willing to put in the work to achieve his goals and is a pleasure to coach. He recently moved from Boston to Bend, Oregon. I started working with Riley in February of 2020…
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…
A New Year, a New Day
At the end of the outgoing year and beginning of the next, tradition tells us to make commitments and plans to improve in the new year. It’s a new year, with new opportunities and new possibilities to make ourselves better.…
Athlete Case Study: Karen Rice
Creative Training Yields Great Results in this D3 Athlete Case Study about Karen Rice We know that training in 2020 looked different for everyone, and as a coach, I had to reinvent the training game plan for each of the…
Use Your Brain (to Sort Out Misinformation About Our Sport)
I suspect there is at least one thing that everyone in this country can agree on, there is a lot of misinformation and outright lying out there in social media and in the news. We won’t all agree on what…
Athlete Case Study: Francois de Repentigny
In the fall of 2018, I started working with Francois, who lives in Malaysia. He was looking for a coach who could coach him using Power (using a Stryd Power Meter) vs. Heart Rate. I remember asking him why he…
Advice for the Remainder of your Off-Season Training
When it comes to triathlon racing, 2020 has certainly been an unfortunate year. However, we need to look forward – toward 2021. And as you think about the remainder of your off-season I hope you will draw inspiration from these…
Athlete Case Study: David Goforth
Motivation to take up the sport of triathlon and stick with it, is, let’s face it, challenging. Three sports, four counting the important strength training, a job, a family, friends, and a few other things are hard to work into…
Ring in the Holiday Cheer
As we enter the holiday season perhaps you are beginning to think about gift ideas for your favorite athlete or being asked what you would like as a gift this year. What’s not to like in giving or receiving gifts!?! …
Athlete Case Study, November 2020: Rupert Daniels
Consistency is Key to Fitness and Success At the very end of 2019, Rupert Daniels decided he was going to hire a coach to help him train for IM Italy in September. However, as is the case with all athletes…
Aero, Part II: an Aerodynamic Shrug
In July, I shared an article highlighting a conversation I had with Jesse Frank, Human Performance Engineer at the Specialized Win Tunnel, and shared his Top 8 recommendations to achieve better aerodynamics. This follow-up article goes deep on a simple…
Boost Your Nutrition to Boost Your Training
As winter approaches ever so quickly, NOW is your time to make important nutritional changes that will give your training a boost through the winter. There is no reason to wait until the New Year. To get started, take an…