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.
The Secret Power of Chocolate Milk
I’m just going to come out and say it … chocolate milk is one of the best recovery beverages for after a tough work out or sporting event! It has a great carbohydrate to protein ratio (3:1) for refueling muscles…
Returning to the Water
Take a moment to be grateful for the opportunity to swim again! Likely there are new restrictions that will alter your swim as you knew it, but try to embrace what you can do versus lamenting what you cannot do.…
My Love-Hate Relationship with Bike Trainers
A useful tool for the majority of the triathlete community is the stationary bike trainer. The stationary trainer has become a great alternative to riding in congested traffic areas, dangerous weather conditions, and global pandemics. Trainers are an effective tool…
Featured Athlete, May 2020 – Joel Mackley
SPIRIT! He was supposed to do his first IM (Texas) in April, and instead, he participated in the 5/4/24 challenge on that day. He wrote his coach, Laura Marcoux, a post-workout comment from that day about how he was imagining…
Featured Athlete, May 2020 – Jennie Zinchuk
ADAPTATION! Jennie has completely embraced the reality that triathlon and racing are modified for the foreseeable future. However, her love of the sport and the pursuit to continue pushing herself is evident in her willingness to adapt to the new…
Featured Athlete, May 2020 – Hunter Saunders
ATTITUDE! When you bring your best attitude toward the process and the circumstances that are presented, you can achieve excellent gains within a short period of time. D3 Coach Jim Hallberg shared a nomination for athlete Hunter Saunders and reflecting…
Featured Athlete, May 2020 – Daniela Campbell
PATIENCE! Two years ago she finished IM Choo, and then five days after that glorious finish, Daniela was in a car crash. She had an incredible road to recovery with brain therapy for the concussion and two shoulder surgeries. Fast…
Coach Opinion: Four COVID Training Questions
Well, by now we’ve all (mostly) adjusted to the sudden shock of closings, cancellations, and stay-at-home orders. We’ve found new ways to move through life in the short-term and are now starting to think about maybe not the long-term, but…
D3 Featured Athlete, April 2020 – Jeff Krebs
Jeff has his sites set on racing the Boston Marathon and it’s his journey navigating the changes around the race, plus his unselfishness to un-retire as a physician to help on the frontline of the Covid-19 Pandemic that grabbed his…
Bike Skills: Safety
In the world of triathlon racing and training, bike handling is a must-have for improved performance. No, this might not raise your threshold, but with proper bike handling skills, you will be safer, develop more confidence and you can become…
This is a Good Time to Experiment!
If there ever was a time to do some experimenting with your training or other aspects of the multisport life this is it. The idea is not new and you almost certainly see suggestions like this at the end of…
Swim Band Demo
This quick video will demo how to use swim bands as a dryland substitute for swimming. Mike demonstrates, the catch phase with a half-pull, a full pull, and the tricep extension. He also shows how to use the bands for…
60 Seconds to Calm Your Nerves on Race Day
You have an icky feeling in the pit of your stomach the night before or morning of your race. You know the feeling—butterflies or churning or queasy or something. Your brain notices that feeling and makes a judgment about it—nervous,…
Healthy Immunity through Food
Everywhere we turn we are reminded of “the virus”. Depending on where you live that could mean the “flu” or the Covid-19 virus, or something else altogether. I know there are people heavily affected and those that are frustrated with…
Oceanside 70.3 – 2020 Course Preview
If you are racing this course – you want this information! Coach Julie Dunkle shares a number of important strategies and tips to help you race this course successfully!