Triathlon, Bike & Swim Programs

All triathlon programs are designed to bring our athletes the best possible results in the shortest amount of time.

Our Promise: Whether you’re a beginner, intermediate or advanced athlete, you’ll experience great races with proven training programs, experienced coaches, and friendly group support.

Program Benefits

All tri programs include

  • A major emphasis on bike safety
  • At least two sport activities per workout
  • Strength building and stretching exercises
  • Computerized training and racing results
  • A full staff of professional coaches
  • Swimming, biking, and running form analysis
  • Written training updates emailed to you weekly
  • A packet of written program information
  • Group socials and a completion party
  • Complementary photos as a training memento
  • A free pre-program information meeting
  • Coaching with compassion

Lavaman Triathlon Training |w/5-week Honolulu Triathlon Training.
December 19 – May 13, 2018

“The Lavaman in Kona on the Big Island is an Olympic distance three sport event, consisting of a 1500 meter swim, 25 mile bike and 6.2 mile run.

The program focuses on preparing the beginner to intermediate level athletes.

It’s a 14 week, three day weekly training program:  Tuesday and Thursday from 5:30 p.m. to 7:30 p.m., and Sunday 6:30 a.m. to 9:00 a.m.

Tuition Fee:  $425

Beginning Tuesday, December 19 and ending April 15, 2018.


  • This program will use the Great Aloha Run and several practice triathlons to help prepare athletes for the Lava Man in Kona on March 25. Note: you don’t have to be entered in the race events to do the program.
  • Strong focus on beginner swimming with experienced swim coaches.
  • Strong emphasis on safety in all sports.
  • Use of stationary bike trainers.
  • Additional clinics on transitions, nutrition and fixing flat tires.
  • Socialize with individuals who share your interest, and have fun.
  • Prepare for the Island Triathlon Tinman Training, which begins on April 17, 2018.

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2018 Honolulu Triathlon Training.
April 10 to May 13, 2018.

This 5-week program is for intermediate triathletes preparing for the Honolulu Triathlon on May 13, 2018.

Tuition is $150 for three times a week (Tuesdays and Thursdays 5:30 to 7:30 p.m. and Sundays 6:30 to 9:30 a.m.), $115 for 2 x a week, and $65 for once a week. Tuition us due the first week of the training.

Coaching Team:
Owen Lee, Program Directory by text to 808-291-4443
Jaime Ubongen, Coordinator by text to 808-741-6075

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2018 Beginner Bike Training.
July 5 to 29, 2018.

Workouts on Thursdays (5:30 to 7:00 p.m.) and Sundays (7:00 to 9:00 a.m.), meeting near Kahala Mall.

Don’t have a bike?  Not sure if you can ride?  Thinking of doing a triathlon but are not confident on a bicycle?  Our beginner bike training will introduce you to the joys of bicycling, while you see the world from quiet paths and roads so you learn the basics about bicycling.

Even if you don’t have a bike, we will teach you about the differences in the types of bicycles so you can get one to suit you. You’ll also learn how to maintain your bike and change flat tires so you will never be stranded.

Come join us for this fun training that ends with an optional Camping/Bike weekend August 4&5.

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Century Bike Ride Training.  Aug 9-Sept 30, 2018.

Workouts on Thursdays (5:30 to 7:00 p.m.) and Sundays (7:00 to 9:00 a.m.), meeting near Kahala Mall.

The Honolulu Century Bike Ride is Hawaii’s major non-competitive participation ride, with four distances (25 miles, 50 miles, 75 miles, and 100 miles).

Whether your goal is 25 or 100 miles, we will get you there by building your speed, strength, and mileage.

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Ironman 70.3 Triathlon Training February 27 – May 30, 2018

Join us in this collaborative group training for your best ever performance at the half-Ironman distance.  The program is highlighted by its flexibility, community, effectiveness and support for the working professional of any ability.

You’ll receive the following.

  • Free Training Peaks account to quickly and easily view and manage workouts.
  • Up to 20 hours of weekly supervised workout options!  You choose what you want to work on and when to best suit your schedule!  Whether swim, bike, run, or transition practice, we’ve got you covered!
  • 8 sessions of pool training at the esteemed Oahu Club and their Masters Swim Program (further membership options extra)
  • Discounts at Island Triathlon & Bike towards relevant services including bike fits, new tri bike purchases, repairs and more!
  • Argon 18 Bikes Deal: Purchase or preorder any Argon 18 Tri Bike at Island Triathlon & Bike and get this entire training plan for FREE! (excludes Big Island Recon trip)
  • Optional fun weekend trip to Big Island to scout and practice course

Join Us for an informational meeting scheduled for the following days:

  • Tuesday, Jan. 16 at ITB Training Studio, 7pm.
  • Thursday, Jan. 18 at ITB Training Studio, 7pm.
  • Saturday, Jan. 20 at ITB Training Studio, 2pm.

About the coach.  Will Mather.  Coaching professionally for 9 years globally, Will has worked with the Australian Sports Commission, UK Sport, British Cycling, Ironman U. and more before his recent return to Honolulu.  His new coaching entity, Velohana Cycling & Endurance Training LLC, has already produced two champions and is based out of Island Triathlon & Bike.  He and his wife, Rachal, reside in Nuuanu with their three children: Kaimi, Makena and Alika.

Cost for full participation in the 18-week program is a flat rate of $450.

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Island Triathlon Training (for beginners and intermediates) |
This training has been discontinued in 2018 because the 2018 Tinman Triathlon is cancelled.


Summer Swim Training |
May 28 – September 2, 2018

Beginner and intermediate athletes can prepare for the North Shore Swim Series of four races, plus Duke’s Swim and the Waikiki Rough Water Swim during this 14-week training.

Athletes should have basic swim skills and be able to swim a 1000 meters without stopping in 30 minutes or less.

Workouts in Ala Moana or Kapiolani Park on Monday and Wednesday at 5:30 p.m., and various locations around Oahu on Saturday mornings from 7 a.m. to 9:00 a.m.

There is no information meeting currently scheduled for this training.  Please email Brian to indicate your interest in attending the first workout.

Cost for full participation in the 14-week program, including three workouts per week, is $250. Cost for two workouts per week is $210, and cost for once a week is $150.

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Na Wahine and H-3 Tri Training (for beginners and intermediates) |
Aug 5 – Oct 20, 2018

Train safely competently and enjoyably during this 14-week training preparing beginner and intermediate triathletes for the Na Wahine Triathlon and the H-3 Triathlon (dates to be announced).

Workouts on Tuesday and Thursday from 5:30 to 7:45 p.m., and Sunday from 6:30 to 9:30 a.m. accommodate beginner and intermediate triathletes of all ability levels. Even if you can’t swim across the pool, ride a bike, or jog 10K, we’ll teach you how to do each sport and train you race effectively.

Come to the first three no-obligation workouts for an introduction to the training. Please call 808-391-8598 or email Brian to confirm your interest in attending the meeting.

Cost for full participation in the 11-week program, including three workouts per week, is a flat-rate of $295.

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