Ironman Boulder Course Preview 2016
SWIM BIKE RUN FINISH LINE Coach Dave Sheanin trains on this course and knows the area well as he is based in Boulder, CO. He approaches coaching from a holistic perspective. Adult age-group...
View ArticleWeak Glutes Lead to Plantar Fasciitis
Some of the best examples of how a body works can be found in the culinary world. It translates, really! For example, pancakes can be made by throwing all the ingredients in a bowl and mixing them...
View ArticleTriathlon Minute, Episode 158 – Practice Your Bricks
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. This is a good weekend to practice some of the...
View ArticleTriathlon Minute, Episode 159 – Strategy for a Podium Finish
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. There are three reasons why people race triathlon,...
View ArticleTriathlon Minute, Episode 160 – Good Sportsmanship
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Sharing a positive attitude and good sportsmanship...
View ArticleTriathlon Minute, Episode 161 – How to Clean Your Bike Cassette
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. A clean bike = a fast bike! Coach Dave shares a...
View ArticleTriathlon Minute, Episode 162 – Bad Training Days Happen
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. A bad training day can actually happen, but your...
View ArticleIn-Season Strength Training, Beyond Hill Repeats
When most triathletes think of strength training, their first thought is running or biking uphill. This type of sport-specific strength training is definitely the most efficient and effective way to...
View ArticleLimiting Your Self-Limits
What do you do when you tell yourself, “I can’t do this.”? Many athletes find a time when they talk themselves out of a good training session or race. Their bodies maybe up to it, but their minds...
View ArticleD3 Athlete of the Month, July 2016 – Bill Spencer
Coach Martina nominated Bill Spencer because he has a great way of being involved in the training process. His desire to know why and how things are happening is a great curiosity for a coach to...
View ArticleTriathlon Minute, Episode 163 – 3 Special People on Race Day
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Name 3 people you would like to have encouragement...
View ArticleTriathlon Minute, Episode 164 – Tips to Using Aid Stations
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. There are some small tricks you can use to...
View ArticleTriathlon Minute, Episode 165 – Look Forward to your Rest Days
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Missing a workout is not the same as scheduling an...
View ArticleIronman Cabo Course Review and Race Report
My father was a below the knee amputee (left Leg) and he had had an early technology hip replacement in the “good leg”. He was a typical over achieving challenged athlete for his day. Swimming was his...
View ArticleAthlete(s) of the Month, August 2016 – Tom Duckett and Mike Farmer
D3′s IM Boulder athletes made a lasting impression on the coaches as well as the other athletes and spectators. And two of them had experiences we are proud to turn the spotlight on and share their...
View ArticleTurn and Burn
Here we are once again nearing the end of another race season. Your “A” race is right around the corner and you have a handful of “B” and “C” races in the books. Hundreds and thousands of miles have...
View Article5 Essentials to Know for Race Day Nutrition
1. Know your sweat rate. You can’t have a successful plan without knowing how much fluid you need to stay hydrated. 2. Know you need carbohydrates during intense exercise. ACSM suggest an adult can...
View ArticleTriathlon Minute, Episode 166 – Stay Calm and Carry On
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. There’s no doubt about it, the swim start and...
View ArticleTriathlon Minute, Episode 167 – Get Ready to Kick Your Butt!
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. In this week’s tip, Coach Laura demonstrates three...
View ArticleTriathlon Minute, Episode 168 – Transitions Are More Than Gear Changes
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. What could you be thinking about during your race...
View ArticleTriathlon Minute, Episode 169 – Change Race Morning From Fear to Adventure
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Coach Martina Young explains how you can shift your...
View ArticleAthlete of the Month, September 2016 – Kris Plant
Coach Brad nominated Kristine Plant as our September Athlete of the Month. Kris has a fun approach to triathlon, and weaves in her competitiveness in a great way which makes it a pleasure to coach...
View Article7 Ideas to Help You Fill the Weeks Between Your Last Race and a New Training...
Off season; it’s a weighted word. Some are ready for it, some dread it, others anticipate it more than the actual season, a few ignore it. For most of us in the northern hemisphere, we’re checking off...
View ArticleThe Ideal Heart Rate for Ironman Triathlon Racing
One question our coaches are frequently asked is, “What is the ideal HR zone for the Bike & and Run portion of a full IM?” Even for someone just hoping to finish an Iron distance event this is an...
View ArticleTriathlon Minute, Episode 170 – Perfect Bike Cadence
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. How do you find your perfect bike cadence? One that...
View ArticleTriathlon Minute, Episode 171 – Value of a Race Plan
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. You’ve trained for months to prepare for your A...
View ArticleTriathlon Minute, Episode 172 – Fall Run Focus
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Your main triathlon races are behind you for the...
View ArticleTriathlon Minute, Eisode 173 – Winter Bike Training
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. He was second in his age group at the 2016 Ironman...
View ArticleFrom Triathlete to Warrior this Off-Season
I have always struggled with the concept of the off-season because I believe that it is not physiologically economical to take a couple of months off training and lose the hard gained fitness. I...
View ArticleAthlete of the Month, October 2016 – Julie Dunkle
The nomination for Julie Dunkle came as a result of her perseverance through injuries last year, her ability to maintain focus on her goals throughout this year and winning her age group in Couer d’...
View ArticleLess Training Means More Time for Cooking
Heading into the off-season (at least for most) can be a huge relief. Taking the pressure off yourself to do everything right and allowing yourself to indulge a bit can be very rewarding. The...
View ArticleTriathlon Minute, Episode 174 – Winter Hydration Reminder
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. What’s one thing you should take from your summer...
View ArticleTriathlon Minute, Episode 175 – Tackle Your Off Season
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. There are no couch potatoes here! Coach Alison...
View ArticleThe Last Time You Did Something for the First Time
I’ve been a runner since I was six and started BMX racing at the same age. I ran cross country in high school, did my first triathlon when I was 22 and did 13 Ironman races in 6 years. Needless to...
View ArticleOff-Season Workout: Hill Mixer
Off-season and early base training is an excellent time to mix things up a bit with your training while focusing on proper form/technique and muscular endurance. One of my favorite run sessions to do...
View ArticleTriathlon Minute, Episode 176 – Make and Use a Swim Band
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Your new best tool for swimming in the off-season …...
View ArticleD3 Athlete of the Month, November 2016 – Paul Fomalont
With a sub three hour Nice, France marathon finish, it’s a pleasure to turn the spotlight on Switzerland based D3 athlete Paul Fomalont! Coach Jim nominated Paul not only for his 2:58 finish, but for...
View ArticleTriathlon Minute, Episode 177 – To Train or Not During the Winter
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. As we hunker down for winter, the contemplation...
View ArticleTriathlon Minute #178, Winter Hydration Strategies
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. How much water do you need to stay hydrated in the...
View ArticleTriathlon Minute, #179 – Warm Up vs. Activation (for the core)
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. Do you know the difference between activation and...
View ArticleTriathlon Minute, Episode #180 – Merry Christmas!
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. We are taking a break this week from the...
View ArticleAthlete of the Month, December 2016 – Tina Hepper
Congratulations Tina Hepper for finishing your first Ironman! Coach Martina nominated Tina Hepper for our Athlete of the Month because she successfully finished Ironman Arizona this past November. As...
View ArticleConduct a Year-End Assessment
You made it through another (or your first!) triathlon season. You’ve accomplished some goals, you’ve learned a thing or two (or twenty) about the sport, and you’re starting to look to the year ahead....
View ArticleWhy You’re Not a Faster Swimmer
Of the four legs of triathlon (yes, transitions count too), swimming is arguably the most technical. And, not surprisingly, it’s the leg that many athletes struggle with the most. I believe there’d be...
View ArticleTriathlon Minute, Episode 181 – Get the Grime Off Your Bike
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. You may very well still be riding outside, but the...
View ArticleTriathlon Minute, Episode 181 – Glute Kickn’ Workouts
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. With the below zero temps outside, the gym is the...
View ArticleTriathlon Minute, Episode 182 – Define Your Off-Season
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. It’s all in the definition. How do you define your...
View ArticleOne of Us, Coach Profile – Laura Marcoux
Let’s get right to it! This is one of Coach Laura Marcoux’s infamous one-legged squat drills. And after you watch it, we know you’ll want to know more about how she can help you train for your big...
View ArticleMultiple Ironman Events (In the Same Year)
Anyone with too much time on their hands or with dreams of getting to Kona have been confronted with the question “how much time between each event”. I hope to convince you that for most people, with...
View ArticleTriathlon Minute, Episode 183 – Apply Specificity of Training
D3 Multisport is proud to release the video series, “The Triathlon Minute”. Invest 1 minute each Friday and you may learn something you didn’t know. It sounds complicated; apply specificity of...
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