Gold Coast Triathlon Club

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Training/Race Resources

Sample Training Plans

16 Week Sprint Distance Training Plan

16 Week Olympic Distance Training Plan

Super Simple Ironman 70.3 Training Plan

Super Simple Ironman Distance Training Plan

Training Tips for Kids!

Race Prep

Race Day Checklist

Track Training Prep

Track Pacing Chart

Run Training

Running Form – Tips and Drills
Essentials of Running Mechanics with Bobby McGee
Running Drills to Improve Speed and Form

Additional Resources

Triathlon Spectating Guide
 
 

Cycling Training

Bike Safety

Swim Training

SwimSmooth

In this section

Training/Race Resources Athlete Education Series

Recent Newsletters

  • Weekly Newsletter
  • 2021 Year in Review
  • Fall 2021
  • Spring 2021
  • (Full Archive)

Hoboken
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Wind: 3mph ESE
Pressure: 30.36"Hg
UV index: 0
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Detailed forecast ▸

Strava

Recent Tweets

  • RT @kellycalabrese: Raced my 1st Sprint Triathlon in 1:29:14! So proud. A life highlight for sure! #timberman @WomenForTri @GCtriclub https://t.co/JyYG9IUgUj 6 years ago
  • RT @CompleteTri: @BostonTriTeam @UMTRI @UMTriathlon @TriClubofSD @TriClubBoulder @GCtriclub @MTC_triathlon Thanks for all you do! https://t.co/F03gDmiB7G 6 years ago
Follow @GCtriclub

The Team – instagram shots

  • Happy Medal Monday! It was a scorcher out there this weekend. Congrats to all who toed a start line. Results below, and more in our stories! Ironman Tulsa: Matt Vella Brooklyn Half Marathon: Annmarie Colonna Tracey Tong Jersey Gravel Grinder: Lori Carlo Mark Smith War At The Shore Triathlon: Darren Hansen 4th OA / 1st AG Debra Noble Kelly Calabrese #triathlon #triathlontraining #triathlete #triathletes #runner #running #runnersofinstagram #runhappy #halfmarathon #brooklynhalf #gravelbike #gravelgrinder #ironman #ironmantulsa #hoboken #medalmonday #medalmonday
  • Fun crew for our May social! Thank you @kellyacalabrese for organizing! #hoboken #running #5k #social #runningwithfriends #triathlon #triclub #swimbikerun #runnersofinstagram #runhappy #runningmotivation #runningcommunity
  • It’s Medal Monday!! The club race schedule was STACKED this weekend! Congratulations to everyone who got out there and pushed their limits. Harryman Triathlon: Dave Calabrese 1st AG Nicole Ogrosso 1st AG RJ Boergers 4th AG Dexter Samida Scott Crawford unWINED 10K: Celeste Ramirez Jersey Genesis Triathlon: Lisa Kurdziel 1st AG Bear Triathlon: Adi Ghosh 3 Days at the Fair: Nicci Schock Debra Noble Diane Berry Karen Chung 2nd in 48 hour category, running over 100 miles! GFNY 100 miler: Janine Bodden Paul Zaragoza ⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️ #medalmonday #medal #medalmonday#racing #triathlon #swimbikerun #sprinttriathlon #olympictriathlon #ultrarunning #10k #running #winner #racing #all3sports #triathlontraining #triathlonlife
  • It’s Medal Monday! @matthew_leboeuf and his friend Florian raced the Bear Mountain Classic at Harriman State park in the Cat 5 category this past Saturday. This was his first time racing bikes and he ended up in 15th place out of the field of 75. Fortunately, the weather let up and they raced without rain. Matt says: “It was an amazing experience riding so aggressively. I learned so much and I’m looking forward to the next one.” Great job Matt! #medalmonday #medalmonday #bikelife #bike #bikerace #bikeracing #cycling #cyclinglife
  • On this Medal Monday we are excited to congratulate Team There is No Tri for completing Secena7 as a bike team and finishing in 11:36! @theseneca7 is a 7 person, 21 stage relay race completing a 77.7 mile loop around Seneca Lake. While most teams opt for the vehicle supported option (air conditioning would have been especially nice on this 80 degree day), this badass team supported themselves and also biked 60+ miles when not running! #medalmonday #seneca7 #racing #running #run #bike #hoboken #nyc
  • It’s medal Monday!!! (How gooood is it having race season back?? ) We’re happy to congratulate both @ray.josephs and @tons_of_shoes on their races this weekend. Ray earned 1st Overall (!!) at the Brookhaven 15K trail race, and Tracey crushed the @shapehealthhalf in NYC! Congrats!! #medalmonday #racing #running #run #halfmarathon #trailrunning #winnerwinnerchickendinner #hoboken #nyc
  • The 2022 race season is HERE!!! We’re ripping this season open with a whole lot of half marathon racing. Several club members toed the line at the NYC half, @loverunphilly half, and this morning in Asbury Park at @runapalooza. A special shout-out to @224lac who ran ALL THREE! #racing #racingisback #2022 #2022raceseason #running #runners #runnersofinstagram #run #runnerslife #halfmarathon #halfmarathoner #13point1 #triathlon #tri #triclub #runfriends #phillyloverun #nychalf #runapalooza #asburypark #hoboken
  • Attention club members! Interested in finding ride buddies, learning the ins and outs of riding safely and responsibly in a group and meeting fellow club members? Check your email! We’re hosting a bike skills clinic on Sunday April 10. ‍♀️‍♂️ All pacing and experience levels are encouraged to join. Everyone has things to learn and this will be a “safe zone” for all of your questions. Let’s ride into spring together! #bikeskills #bikelife #bike #bikes #bikeride #groupride #triathlon #triathlontraining #triathlonlife #triathlonclub #ironman #cycling #cyclinglife #bikefriends #spring #hoboken #jerseycity #jc #nyc #9w
  • ⭐️ IT’S OFFICIAL! WE’VE GOT GOOOOALS! We had an absolute blast seeing familiar faces and getting to know so many new ones yesterday. We can’t wait to see all of the amazing things each of you will accomplish this year, and are here to cheer you on from start to finish! If you’re new to the sport, tackling a new distance or just have questions we are here to help. Cheers to 2022!
  • 2022 is here! Join us as we kick off the 2022 season! If you’re new to the club, new to the sport, or just looking for more swim, ride or run buddies come join us for , friends and some prizes. All are welcome and encouraged to come by - feel free to bring a friend! #gctri #triathlon #triathlontraining #tri #triathlonlife #hoboken #jerseycity #nj #njtriathlon #swim #bike #run #swimbikerun #all3sports #ironman #ironmantraining #bikelife #runner #triclub

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