Nearly everything awesome takes longer than you think. Get started and don't worry about the clock. -@JamesClear

When it comes to maximizing performance, Coach George Epley starts by assessing an athlete’s power zones through the FTP (Functional Threshold Power) test. This test is critical for setting the right intensity and volume levels in training to achieve optimal results. By determining an athlete’s FTP, Coach Epley can create personalized training zones, each targeting specific areas of physiology to improve fatigue resistance, muscle endurance, and overall power output. Each training zone has a distinct goal: Recovery (<55%) to increase blood flow Endurance (56-76%) to boost mitochondrial density Tempo (77-86%) to store muscle glycogen Sweet Spot (87-94%) to increase lactate threshold Threshold (FTP) (95-105%) to build lactate tolerance VO2 Max (105-120%) to improve cardiovascular capacity Anaerobic Capacity (120-150%) to enhance lactate tolerance Neuromuscular Power (>150%) to maximize neuromuscular power Coach Epley recognizes that the physiological benefits of each zone can overlap, but by fine-tuning training intensity and focusing on specific zones, athletes can make significant improvements in race-day performance. The key is understanding how different zones affect fatigue resistance and power output over time, especially as race day approaches. Training with precision using power data can make the difference between finishing strong and fading. With the right approach, athletes can train smarter, recover faster, and perform at their best when it matters most. Ready to take your training to the next level? Let Coach Epley help you unlock your full potential with targeted power zone training! 💪

🌊🏊‍♀️ Molokai Channel Swim Challenge - Final Results! 🏊‍♂️🌊 After 6 weeks of dedication, endurance, and teamwork, we're excited to announce the final results of our Molokai Channel Swim Challenge! 🌟 The goal was to swim the distance of the iconic Molokai Channel—26 miles—and we had 29 incredible participants cross the finish line. 💪💙 Even more impressive, 3 swimmers completed the journey twice, swimming from Molokai to Oahu and back! 🚤🌴 🥇 1st Place: Karen T - 58.4 miles (102,740 yards) 🥈 2nd Place: Lorrie B - 52.5 miles (92,400 yards) 🥉 3rd Place: Kathy F - 52.1 miles (91,750 yards) A huge congratulations to everyone who participated—you’ve all shown what determination and hard work can achieve! 💙 As we look ahead to 2025, let’s keep pushing toward new goals and continue to challenge ourselves in every way possible. 🌊🏊‍♂️✨ #MolokaiSwimChallenge #Endurance #SwimStrong #2025Goals #SwimmingAchievements #ChallengeComplete

With a prolonged cold snap sweeping much of the US, it's more important than ever to prepare for outdoor training in freezing temperatures. Don't let the cold keep you indoors—maintaining your training is possible with the right clothing and gear! Here’s how to stay warm and comfortable with a 3-layer approach: 1️⃣ Base Layer: Start with synthetic materials that wick moisture away from your skin. Avoid cotton, as it traps sweat and can leave you cold. A 3/4 zip turtleneck is a great option—zippers offer ventilation if you get too hot! 2️⃣ Mid-Layer: Choose insulation that keeps you warm even when wet. Wool or synthetic options work well. A zippered mid-layer will help you regulate temperature, preventing overheating. 3️⃣ Outer Layer: This protects against the elements—wind, rain, or snow. Look for waterproof, breathable material. Zippers are key here too, allowing moisture to escape and keeping you comfortable in changing conditions. Also, don’t forget your head, hands, and feet! Windproof, breathable gloves and a headband with a synthetic or wool cap will keep you warm. Store them in pockets when you overheat. Waterproof shoes and cycling shoe covers are a must when temps drop below freezing. Train smart with these layers, and you can enjoy your winter workouts while staying warm and dry. Winter’s no reason to stop—get outside, stay active, and enjoy the season! ❄️💪

We are in the final week of the D3 Molokai Channel Swim Challenge! 16 of our athletes have finished the 26-mile crossing and several more are about to reach shore. Let's cheer them on as they enter the final few days of this grueling swim!

It is with great appreciation that I write this testimonial for Coach George Epley. Over the course of almost four years, I have had the privilege of working with him. The long-distance relationship between an athlete and coach is not easy, especially when you have never met in person. The way George has identified me as an athlete has made all my goals achievable. Today, I can confidently say that George has had an extraordinary impact on my athletic life and development. Coach George possesses a unique combination of technical expertise and the ability to recognize me as an athlete. He has identified my weaknesses and pushed me to the limit to become better, all with genuine care for me. I can admit that I was not an easy athlete to work with. I had been training on my own for almost 20 years, without reporting or sharing my results or feelings after each workout. George has been able to work with this and continue to push my training to another level. He accepts my suggestions and explores what I like to do. This has helped me regain confidence through tailored guidance and unwavering encouragement. I won’t lie and say that we are always on good terms, but George is wise enough to give me space while continuing to provide workouts that allow me to recover from my dark thoughts. George’s motivational skills help me overcome the difficulties of balancing family, work, social life, and training. Thanks to George’s guidance, I am working toward fulfilling my personal sports dream: qualifying for the Kona World Championship. He is currently helping me build a strong fitness foundation so that I can race Kona as a strong athlete, able to enjoy and appreciate every moment of the race. I look forward to having a great day at Kona, with a sub-10-hour result, and wearing a smile on my face for 90% of the race. I will be forever grateful to George. He has taught me to be organized with a training program, valuable life lessons about discipline and perseverance, and the importance of trusting in good guidance. I highly recommend Coach George to anyone seeking a coach who is not only skilled and knowledgeable but also deeply invested in the well-being and success of those he mentors. He is truly one of a kind. Ricardo Menendez A better athlete since 2020.

"Your habits are often a byproduct of convenience. Humans are wired to seek the path of least resistance, which means the most convenient option is often the one that wins. Make good choices more convenient and bad choices less so. Behavior will improve naturally." -@JamesClear

Cheers to a fresh start and a year full of opportunities! 🏅 Tomorrow is the first blank page of a 365-page book. Let’s make it a year of personal triumphs, growth, and unforgettable moments, on and off the racecourse. We’re proud to be part of your journey. Here’s to writing your best chapter yet! 🏊🚴‍♂️🏃‍♀️

🏊‍♀️💪 The Molokai Channel Swim Challenge leaderboard is heating up after 4 weeks! 🌊 The D3 ladies are dominating, holding 4 of the top 6 spots with some incredible performances! 🙌 For those following along, the Molokai to Oahu crossing is a grueling 26-mile swim, and so far, 9 swimmers have completed the crossing and started on the return trip. With 2 weeks left in the challenge, the race isn’t over yet—who will rise to the top next? Keep pushing, everyone! 🔥 #MolokaiSwimChallenge #OpenWaterSwimming #ChannelSwim #WomenInSports #SwimLife #SwimStrong #EnduranceSports #SwimmingCommunity

🎅🏃‍♂️ Santa’s not skipping his holiday miles! Even during the busiest season, endurance athletes know the importance of keeping the legs moving. From all of us at D3 Multisport, we wish you a Merry Christmas full of joy, recovery, and just the right amount of training to set you up for a strong 2025! 🎄🎁

🚴‍♂️ As the colder months settle in, many athletes are shifting their bike workouts indoors to the trainer. D3 Coaches have put together a guide to help you get the most out of your trainer sessions and make them both effective and enjoyable. The key? Have a clear intent for each workout! Whether it’s endurance, strength, or speed, setting a goal allows you to tailor your session. From cadence drills to single-leg strength exercises, there are a variety of intervals to keep things fresh and challenging. D3 Coaches emphasize that focused, intentional training is far more effective than simply spinning while watching a movie. So if you’re ready to crush your indoor workouts, check out the full article for workouts to spice up your trainer routine! 💪 d3multisport.com/d3-universi…

🏊‍♂️✨ Keep your swim fitness sharp this holiday season with our FREE 8-week Swim Band Program! 🎄💪 With pool closures, travel, and holiday events, it can be hard to stay on track. But with just a resistance band and 15 minutes a day, you can maintain your fitness and even improve your swim technique—no pool needed! This program is designed by Mike Ricci, Head Coach of D3 Multisport. Mike has coached multiple National Champions, Kona Qualifiers, and World Champions. He's also the 2017 USA Triathlon Coach of the Year and has guided the University of Colorado Triathlon team to 4 consecutive National Titles. As one of just 19 USA Triathlon Elite Level 3 Coaches, his expertise will keep you moving forward, even when you can’t get to the water. Sign up now and use code D3SWIMBANDFREE at checkout. Link below! buff.ly/4iJcDw1

🌟 Ironman 70.3 World Championships Recap 🌟 What an incredible day of perseverance, grit, and heart from our athletes at the 70.3 World Championships. Here’s how they did: 💪 Marek Aasna: With a mid-pack finish, Marek wrapped up his 2024 season at the 70.3 World Championships. But as we know, sometimes it’s not about the result—it’s about the heart. Marek has been battling tendinitis and had only run twice in the past four weeks, one being a marathon at IM Busselton and the other a half marathon at Worlds. We discussed pulling out, but Marek’s warrior spirit refused to quit. He finished with sheer determination, and that heart—nothing short of inspiring. 🛡️ #Warrior 🏃‍♀️ Cathy Casey: Cathy started her day with a PR swim, but things took a turn when a knee injury showed up on the bike and run. Her resilience was on full display as she powered through the race despite the challenge. It wasn’t the race Cathy is capable of, but her heart and toughness are undeniable. We’ll get that knee healed, and she’ll be back stronger in 2025! Cathy, you are one tough warrior, and I’m so proud of you. 💥 #Resilience 🌊 Kalee Tyson: Kalee set the stage with a breakthrough swim, pushing through to earn a new 70.3 PB on what we’d call an honest course (no current assist!). Her effort was a perfect reflection of her commitment to the process all season long. Kalee continues to raise the bar and push herself to new boundaries, capping off a successful season with this outstanding performance. Super proud of you, Kalee! 🚀 #ConsistencyPaysOff Huge congratulations to these incredible athletes! Your passion and perseverance inspire us all. Can’t wait to see what the future holds for each of you! 💯 #Ironman703 #TriathlonJourney #ProudCoach #NeverGiveUp #TriathlonFamily

🌊🏊‍♂️ Molokai Channel Swim Challenge Update! 🏊‍♀️🌊 We're two weeks into our virtual Molokai Channel Swim Challenge, and the leaderboard is looking exciting! Some of our swimmers are already “close enough” to Oahu that they can almost see the land 🏝️! But with 4 weeks still to go and the holidays approaching, it’s anyone’s game 🎄🎉. With pool closures, tight schedules, and all those holiday parties, there’s plenty of room for shifts in the rankings. Keep pushing, team! The finish line is in sight, and we’ve got the momentum to keep going! 💪💙

🏅 Good Luck to Our Amazing Athletes at the Ironman 70.3 World Championships! 🏅 This weekend, three incredible athletes from D3 Multisport are taking on one of the biggest challenges in triathlon: the Ironman 70.3 World Championships in New Zealand. These athletes have put in countless hours of training, pushed their limits, and have earned their spots on the world stage! A huge shoutout to Kalee Tyson, Cathy Casey, and Marek Aasna for their dedication and hard work. Whether you’re racing with personal bests in mind or embracing the spirit of the sport, we’re all incredibly proud of you and your journey. You are not just representing yourselves, but the strength, perseverance, and passion of the entire D3 Multisport family. From beginners to world-class athletes, our mission is to support each and every one of you, and we couldn’t be prouder of what you’ve already accomplished. Best of luck on race day—go out there and show the world what you're made of! 💪🌟

🏊‍♀️ Week 1 of our 6-week virtual swim challenge is in the books, and it's already neck-and-neck! 🌊 With less than 5,000 yards separating the top 6 swimmers, it's anyone's race to the finish line. 🏅 We're swimming the distance of the 26-mile Molokai Channel, and these athletes are off to an incredible start! 👏 Keep pushing, team — we’ve got 5 weeks left to go, and every yard counts. 💪 Let’s stay focused and keep up the great work!

Winter is the perfect time to focus on building strength and preventing injuries for next season! ❄️ Coach George Epley, a USA Triathlon Level II Certified Coach and ACSM Certified Personal Trainer, has put together a list of the best books for endurance athletes to read this off-season. These books cover everything from prehab to strength and mobility training, helping you optimize your performance and come back stronger. Want to know which books made the list? Click the link to check out Coach Epley’s top recommendations! 📚💪 d3multisport.com/d3-universi…

Congratulations to Marek Aansa and his 13th place finish at Ironman Western Australia AG 45-49. Marek has been battling tendinitis for the last month and his run volume was cut dramatically to give him as much recovery time as possible before race day. Never an easy situation for competitive athlete. Marek’s next race is Ironman 70.3 World Championships in New Zealand on December 15th. Again, congratulations Marek.

Turkeys can run up to 25 mph and can even put together a decent swim... so in a triathlon, it all comes down to who’s the better cyclist. 🦃🚴‍♂️ Happy Thanksgiving – eat up the competition! 🥧🍗