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D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
Swim Pacing for Ironman Racing
How fast does one need to swim 100’s in order to simulate a goal IM swim? The basic question asked would solicit several other questions: How many 100’s? How much rest? What kind of training are you doing? What kind of shape are…
Sport Rotation in Triathlon – Getting through a Plateau
Earlier in my life I worked in a big city, took the train to work everyday, and trained for triathlon about 6 hours per week. My job was stressful and my commute was long; about 3 hours per day. I…
Ironman Hawaii Course Preview
If this is your first time racing Ironman Hawaii, it’s likely you don’t know what to expect. Yes, you may have watched every Ironman race on TV since 1978, but seeing it and experiencing it are completely different things. We…
Bike Workouts to take you from the Base to Build Period
A general rule of thumb for writing a comprehensive training plan is that it should encompass progressive overload, be specific and take into account the individual needs of a specific athlete. Scientific approach to designing a training plan that follows…
5 Tips for Resuming Training after the Holidays
With the holiday season behind us we can focus on the upcoming race season. Many athletes jump into training during the winter without really having a road map of where they want to go. I have listed some easy to…
Beginner Video Series, Part 6: Strength Training
UNDERSTAND THE POWER OF STRENGTH TRAINING!An ounce of prevention is worth a pound of cure. Yes, that is a cliché, but in this sport, your body’s happiness is important. Managing your training with intention and purpose will help you prevent…
Beginner Video Series, Part 7: Triathletes Love Technology
TEAR UP THE COMPETITION WITH TECHNOLOGY! About 90% of new athletes train in the No Benefit Zone (NBZ), and that wastes precious training time! You can avoid the NBZ by using devices that give you insight into your body’s performance.…
Beginner Video Series, Part 5: Do’s and Don’ts of Nutrition
NOW IS THE TIME TO FIND YOUR BODY’S PERFECT FUEL!Nutrition (among a few other factors) can have a huge impact on your race performance. Like a bike fit, you can control your nutrition. Waiting until race day to decide what…
Beginner Video Series, Part 4: Avoid Run Injuries
AWARENESS IS CRITICAL TO PREVENT RUN INJURIES!Running is the most likely of the three disciplines to trigger overuse. As you add intensity or volume to your workouts, the chances for injury increases.However, if you are aware of the symptoms, you…
Beginner Video Series, Part 3: The Bike Fit
YOU NEED A BIKE FIT – GET ONE!The position you maintain on your bike has a direct impact on the event that follows – running. Triathlon is a three-sport event, and each preceding sport sets you up for success for…
Beginner Video Series, Part 2: Swim Like a Shark!
IN THE WATER, CONFIDENCE = PERFORMANCE!Comfort in the water is often all that beginners aim to achieve. And finding your comfort zone while navigating open water as other triathletes are swimming all around you begins with good advice. Good news,…
Beginner Video Series, Part 1: Getting to the Start Line
IN THE WATER, CONFIDENCE = PERFORMANCE!Comfort in the water is often all that beginners aim to achieve. And finding your comfort zone while navigating open water as other triathletes are swimming all around you begins with good advice. Good news,…