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 |
December (tba) – April 2, 2017

“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 7:00 a.m. to 9:00 a.m.  Plus Wednesday at 5:30 p.m. is an optional training day (get more info about this at the information meeting).

Tuition Fee:  $445

Beginning Sunday, January 3 and ending April 2, 2017.

Features:

  • This program will use the Great Aloha Run and several practice triathlons to help prepare athletes for the Lava Man in Kona on April 2. 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.
  • An optional running workout with Brian Clarke on Wednesdays.
  • 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 in mid-April, 2017.

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Ironman 70.3 Triathlon Training |
February 15 – June 3, 2017

An innovative cross-training scheme with challenging and fun swim, bike, run workouts which will enable you to compete comfortably at the half-Ironman distance.  The program also includes:

Drills and exercises (at all workouts) specifically designed to build core strength for swim, bike and run activities.  A unique approach to race strategizing, which will add new levels of racing effectiveness to pacing, hydration, and efficiency.  Weekly turbo-trainer workouts as an alternative to nighttime riding on the roads, integrated with constant-motion bouts of running and swimming.  Sunday time trails to build a sense of growing ability and skill in all phases, including transitions between swimming and biking and biking and running.

Workouts on Monday and Wednesday at 5:30 p.m., and Saturday at 7:00 to 11:00 a.m., plus five Sunday time trials.

Coaches, Chet Blanton (director/run coordinator).  Others to be announced.

To learn more, come to the mandatory information meeting on Saturday, February 12, 2017 at the Church of the Crossroads (1212 University Ave) from 3:00 to 4:30 p.m.

Cost for full participation in the 16-week program, including three workouts per week is a flat rate of $495. Full-time students and retirees pay $295.

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Island Triathlon Training (for beginners) |
April 18 – July 23, 2017

Train safely competently and enjoyably during this 14-week training preparing beginner and intermediate triathletes for the Tinman Triathlon (date of the 2017 Tinman 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 free information meeting on Saturday, April 15, 2017 at Church of the Crossroads, 1212 University Avenue from 3:00 until 4:30 p.m. Please call 808-391-8598 or email Brian to confirm your interest in attending the meeting.

Cost for full participation in the 14-week program, including three workouts per week, is a flat-rate of $445.

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Spring Swim Training |
January 30 – May 6, 2017

The purpose of the training is to build an off-season base for our 2017 Summer Swim Training and the North Shore Swim Series.

New features in the training will focus on developing your stroke so you can swim farther and faster, and experience group swims in open water. Swim a mile, or two, in a supportive environment with a professional group of coaches that bring joy to learning and swimming..

Workout Schedule: Monday and Wednesday from 5:30 to 7 p.m. and Saturday from 8 a.m. to 10 a.m.  Training Locations: Kaimanas, Ala Moana, and various other spots for our longer Saturday swims.

Cost:$160 one session a week ($5 off for returners of winter swim training), $220 ($10 off for returners) two sessions, $260 three sessions ($20 off for returners).

Coaches: Haydn Maclean & Ashley Ahn

There is no information meeting currently scheduled for this training. Please call 808-391-8598 or email Haydn for weekly directions to the workouts.

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Summer Swim Training |
May 29 – September 4, 2017

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. Please email Haydn if you have questions about your swimming ability.

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 call 808-391-8598 or email Haydn for weekly directions to the workouts.

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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