Proper Bike Interval Execution

One common mistake that I see in many athlete files is the improper execution of an interval during a bike workout. When an interval is prescribed, it will have two main components: intensity and duration. As an example, let’s look…

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Featured Athlete, June 2019 – Janet Lapp

Janet decided to become a triathlete at 74 and promptly qualified for the Sprint Worlds in Lausanne, Switzerland! She has an excellent attitude about her training and while her Coach (Julie Dunkle) sees her optimism through examples such as ‘despite…

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Featured Athlete, May 2019 – Lawrence Gray

When you trust the process, good things happen! It’s a pleasure to introduce you to D3 Athlete Lawrence Gray. Coach Julie shared, that she has had the privilege of working with Lawrence for almost a year and while he has…

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Strategic Race Planning: The Swim

I have been accused often of being a bit overly obsessive about race planning, but my obsession is your gain. This article addresses the swim portion of a race, as the swim is something I always plan out carefully for…

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How to Write a Race Plan in 7 Steps

There is some magic between the hand and the eye, the heart and the mind, when you write something down. In triathlon, one of the most important things you can write down is your race plan. Whether it be your…

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Featured D3 Athlete, Dana Willett

It is with great pleasure that we introduce you to Team D3 athlete Dana Willett. Her coach, Jim Hallberg, expressed with pride and excitement, that Oceanside 70.3 2019 was Dana’s best race in many years and that there was an…

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Release from Trauma

You don’t have to be a military veteran or first responder to be exposed to trauma.  Many athletes have endured traumatic experiences in training, in racing and in life that impair their ability to train and race and enjoy multisport…

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Using Training Benchmarks to Set Race Goals

Far too often, athletes set their race goals and define their race-day execution based off of fantasy. That fantasy might violate the time-space continuum, as in: I did [insert race] in [insert time] back in [insert today’s date minus 3…

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The Power of Proper Pacing

The three D’s of D3 (Determination, Desire and Discipline) are all integral for success in triathlon.  However, all to often on race day, many athletes seem to forget or ignore discipline. The discipline required to properly pace their race. Having…

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3 Keys to Strength Training in Race Season

Although there are different models of periodization for endurance athletes to reference when building an annual training plan, a traditional path builds from a base phase, to build cycles, to a competition phase. Endurance sessions progress from less specific to…

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6 Pieces of Gear to Check Before Racing

Spring is on the horizon which means race season is just around the corner!  As you grind out the final weeks of winter it is time to do a little housekeeping to ensure your race gear and equipment are in…

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Smart Eats For Spring Training

As spring approaches, I hope many of you are able to get outside rather than being stuck on a trainer or treadmill.  As this happens training loads often increase, and therefore, so does your nutrition intake. Some people make the…

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The Triathlon Minute, Episode 5, “Why you Should do Flip Turns”

D3 Multisport is proud to release the video series, “The Triathlon Minute”. Flip turns for triathletes are a controversial topic.  But D3 Head Coach Mike Ricci has several reasons why you should get in the pool and act like a swimmer and…

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10 Tips for Efficient Training

We want to do it all, and we want to do it well.  But finding time to fit everything into a day including a productive training regimen can generate some unnecessary stress but with these 10 tips, you will not…

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Advice From Your Swim Coach that You Should Ignore

As a coach who works with a lot of triathletes remotely, I am generally pretty happy when my athletes join coached masters groups or otherwise engage with a local swim coach who can keep an eye on technique.  While remote…

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