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Olympic Distance Training program  (oly)

Sprint and Olympic Distance Training Program by Dahlz Performance Coaching

Welcome to GGTC’s 23rd year of its Olympic Distance training Program!

We're back!! Whether your new to the sport, or a seasoned athlete looking to improve, the Oly Training Program is for you.  Under the guidance of a professional triathlon coach, you can work together with a core group of teammates to achieve the goal of training for and racing an Olympic or Sprint distant triathlon this Spring.

The SpringOly Program will target the Alpha Win Lake San Antonio Olympic Distance Triathlon currently scheduled for Saturday, April 27th; however, there is no requirement to do the race and this program is also great for those competing in summer races.

The program will follow the traditional Oly Training Program structure of 3 group, coached workouts per week along with additional on-your-own workouts. This program is designed specifically to match your level of fitness and ability.

John Dahlz, a veteran triathlon coach and accomplished professional triathlete, will lead this ten-week training program along a team of captains and assistants.

Sprint Distance Racers will swim .5 mile, bike 12.4 miles and run 3.1 miles. Olympic Distance Racers will swim .92 mile, bike 25 miles, and run 6.2 miles. When you cross the finish line you will experience a feeling that is beyond compare!

What members have to say:

"The Oly program combined an amazing coach and incredibly patient and kind captains, to help me grow more then I ever thought possible. I’ve made true friends and find that every time I do the program it gets better and better."
~ Steph P.

Program Components:

  • Technique instruction to safely and effectively improve your swimming, biking and running
  • Equipment overview, evaluation, and recommendations
  • The opportunity to travel, train, and race with the team!
  • Clinics that cover topics associated with completing a Sprint or Olympic Distance Triathlon
  • 3 coached group workouts / week:
    • Wednesday evening track workout at Kezar Stadium
    • Sat & Sun mornings/afternoons
  • Triathlon Course Preview
  • Additional e-mail support to answer any questions
  • Weekly training programs detailing your training


Who is this for?

Self-motivated individuals that want to take on the challenge of triathlon training! Ideally you can swim 200 yards, ride a bike and run a few miles. This program is also great for someone that may have completed a triathlon previously and is looking to go to the next level.

When will I be working out?

The group meets 3 times per week leading up to race day for a combination of swimming, biking and running workouts.

Where will I be training?

Workouts will be held in Marin, Peninsula, and San Francisco.

What happens if I can’t make it to all the workouts?

It would be great if we had enough time in the day to do everything we want and sometimes life gets in the way. With the help of your coaches, you can train as little as 8 hours a week and feel confident you can complete the race.

Do I have to race?

No, competing in the designated Triathlon is optional. You can certainly train with the group and not race or race in another triathlon. It’s totally up to you!

Can you tell me more about the Triathlon?

Please visit their site for more details regarding the race. Securing an entry spot and registration fees are not included with the program. You must register independently for the Triathlon. Make sure to get your registration discount on the member discounts page.

What about equipment?

You will need a bicycle and helmet, running shoes, swimsuit, goggles and a wetsuit. If you don't have these things yet, don't worry! Coach JD will cover the basics of triathlon equipment in the beginning of the training program.

How do I register if I’m not a member yet?

You’ll first purchase GGTC Annual Membership prior here. Then you can register for OLY!

What is the refund or cancellation policy?

There are no refunds given for GGTC training programs. If you find you have any issues attending the trainings, contact us through the email below.

Still have questions? Email


When: February 17, 2024 - April 27, 2024 
Length: 10-week Program
Cost: $365 for Members
New Members: Purchase your GGTC membership here in order to register.
Questions: Sophia Hanley -

Key Dates

Information Meeting

Learn more about the program
and the coach to see if it’s for you!

Date: Friday Jan 19
Time: 6PM
Location: Zoom

Register here!

First Group Workout

Date: 2/17/2024

Time: 9 AM

Location: Presidio Sports Basement

Golden Gate Triathlon Club is a 501(c)7 non-profit organization.

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