Welcome

Welcome to the DC Triathlon Club's general informational page about the Olympic Distance Program (ODP). The DC Tri Club is currently the third largest triathlon club in the nation with over 1200 active members. With such a large membership and with the success of the club's New Triathlete Program (NTP), we saw the need to create a program which would not only pick up where the NTP leaves off, but one that would also help veteran triathletes get faster at the most popular distance in the sport.

DC Triathlon Club

Program Details

  • Registration Status: CLOSED
  • Program Kickoff Meeting: February 21, 2018 (6:30-8:30PM) at Tenley-Friendship Library
  • ODP Members Only Web Page: click HERE
  • ODP Forum: click HERE
  • ODP Facebook Group: will be accessible once the program begins
DC Triathlon Club

What is ODP all about?

Have you already completed a triathlon or maybe even have a few seasons of racing under your belt? A lot of people have the desire to go for the longer distance races like the Half Ironman distance or the full Ironman distance races, but maybe you want to stay at the Olympic distance level. The Olympic Distance Program is here for those people who do not want to go for the longer distances but want to get faster at the Olympic distance or use the Olympic distance training program as a stepping stone to long course racing.

The Olympic Distance Program (ODP) is designed to take an athlete with a minimum experience level of at least one sprint distance triathlon and improve on their previous results with faster swim, bike, and run times. The program offers three different levels of training to accommodate all but the first time / rookie triathlete. Whether you’re at the back of the pack looking to get to the middle or you’re already there and you’re looking to make the jump to the front, one of these training plan options will work for you


Want to learn about the Program Staff?

Program Staff Bio Page»

What is the ODP goal race?

  • Selected Goal Race: Rev3 Williamsburg
  • Race date: Sunday July 8, 2018
  • Race distance: 1500m swim, 40km bike, 10km run
  • Distance from Washington DC: ~150 miles / 3 hours
DC Triathlon Club

Training Plan Overview

Training Plan Options

The plan will consist of 20 weeks of workouts designed to take an athlete with prior triathlon experience and improve their results. Please keep in mind the plan given for this program is set, and not individually customized to each athlete's specific needs. Each week's plan will incorporate specific swimming, cycling, and running workouts appropriate for that phase of the overall training plan. The program relies on heart rate zone-based training and will include options to help participants estimate and/or obtain their own training zones.

  • Beginner: An average of 4-8.5 hours per week of training.  Each week will include, on average, 2 swim workouts, 2-3 bike workouts, and 3-4 run workouts. There will be a scheduled day of rest/recovery each week.  This plan will require dedication and commitment from the participant in order to ensure successful progression from limited race experience to faster and more efficient racing at the Olympic Distance.
  • Intermediate: An average of 7-10 hours per week of training. Each week will include, on average, 2-3 swim workouts, 2-3 bike workouts, 3-4 run (1 being a brick) workouts, and 2-3 functional strength workouts. There will be a scheduled day of rest/recovery each week. This plan will require dedication and consistency from the participant in order to assure improved times and success.
  • Advanced: An average of 8-12 hours per week of training. Each week will include, on average, 2-3 swim workouts, 2-3 bike workouts, 3-4 run (2 being a brick) workouts, and 2-3 functional strength training workouts. There will be a scheduled day of rest/recovery each week. This plan will require dedication, organization, and consistency from the participant in order to assure greater speed and power gains.

Informational Clinics Overview

Informational Clinics

We have identified several areas that we believe are essential to success at the Olympic distance. The specific clinic topics include:

DC Triathlon Club

  • Injury Prevention & Functional Strength Training: The purpose of this clinic is to demonstrate exercises and stretches to help participants avoid injury and improve performance. We will focus on core/abdominal strength, shoulder strength and flexibility, hip flexibility, quadriceps, glutes, balance and other key areas for triathletes.
  • Bike Handling and Maintenance Review: While we do not anticipate anyone having significant bike fit or handling issues at this experience level, the challenge of riding 56 miles in an aero-position is significantly different than riding 40K in that position. We will do a brief review of strategies to avoid potential injury and unnecessary energy exertion. Additionally, we will review basic group riding etiquette and bike handling techniques as well as review basic bike maintenance.
  • Nutrition: One of the biggest challenges to successful racing is taking in the right amount of nutrition at the right time. While the primary means of learning what works occurs during training itself, we believe that a clinic to review the basics and provide suggestions will help everyone to accelerate their learning process.
  • Foam Rolling: This clinic is hands on and walks you through the key areas for recovery from the affects of long course training.
  • Race Planning: In order to be prepared and organized for your goal race, this clinic will talk about the important areas that must be addressed during training and before race day to ensure optimal performance on race day.
  • Swim Clinic: The swim clinic will help participants work on their swim-stroke technique and drills. Participants will receive feedback from a brief swim-stroke analysis.
  • Open Water Swim Strategy: The open water clinic will provide participants with an opportunity to practice open water swimming. Additionally, participants will learn strategies for mass starts, turning, drafting and efficiency during racing.
  • Run Form Clinic: Running off of the bike provides different challenges for the half ironman race distance. Running form and efficiency play a key role in a participant’s success. This clinic will address the most often ‘denied’ area of the triathlon competition.

Frequently Asked Questions

Training Plan

DC Triathlon Club

  • Is the training plan personalized to each participant?
    No, the training plan is not customization to each individual athlete. As a club program, this issue has been debated over at length: how best to provide a training program for members trying to get faster at the Olympic distance level while doing so at an affordable cost. Personalized training's designed by a coach will cost an athlete from $150 to $500 per month for the duration of the program. This may not be economical for many athletes so the club decided to make some concessions to bring the cost of the program down. Working with the coach, a training plan was developed that can accommodate athletes of various backgrounds but have the common desire to gain more experience and / or get faster.
  • What are the training plan options?
    The plan will consist of 20 weeks of workouts designed to take an athlete with prior triathlon experience and improve their results. Please keep in mind the plan given for this program is set, and not individually customized to each athlete's specific needs. Each week's plan will incorporate specific swimming, cycling, and running workouts appropriate for that phase of the overall training plan. The program relies on heart rate zone-based training and will include options to help participants estimate and/or obtain their own training zones.
  • How will the training plan be delivered?
    The training plans will be delivered via the TrainingPeaks.com website. All participants will be given a 6-month premium athlete account with TrainingPeaks. The club has arranged a significant discount on the accounts so that every participant has full access to all the tools within the website and is able to move workouts around, if desired, and upload their workouts to review and to use the site's analysis tools to really delve into their workouts to look at how their training is proceeding.

    Through the TrainingPeaks website, your training plan will be entered into the system and adjusted so that the start date is appropriate for your goal race. However, there will be no further customization or tailoring to the plan. The plan will consist of 20 weeks of workouts designed to take an athlete and improve their race performance. Participants must have previous triathlon experience (minimum of one sprint distance triathlon) to participate in this program.

    • Important: After you have registered, you will receive a Welcome Email with all details about the program including: how to register for Training Peaks and how to choose your training plan option. Please allow us several days from DC Tri Club registration and completion of this email for us to process this information and get your appropriate training plan loaded.

Base Level

  • Where should I be, training-wise, upon starting the Olympic Distance Program?
    The Olympic Distance Program is NOT a couch-to-race training plan. Therefore, we recommend that you have baseline level of fitness going into the program. Recommended base level before program begins:
  • Minimum/average distances per workout:
    • Swim: 600-1500 meters (beginner to advanced respectively)
    • Bike: 60 minutes / approximately 15 miles
    • Run: 30-40 minutes (beginner to advanced respectively) / approximately 5 miles
  • Maximum time/distances per week:
    • Swim: approximately 3000 meters
    • Bike: 2.5 hours (approximately 40 miles)
    • Run: 90 minutes (appoximately 9 miles)

Group Interaction

DC Triathlon Club

  • Will there be group workouts associated with this program?
    Yes, group workouts are held on a regular basis. These will coincide with regularly scheduled DC Tri Club group workouts however program participants will generally form up and ride or run together following the workouts prescribed in their respective training plans. This is a great way to find training partners and meet other club members.
  • What kind of interaction will I have with the coach, Co-Leaders, and fellow participants?
    • Olympic Distance Program website: Participants will have access to 1) the ODP participants only web page and 2) the ODP participants only forum. These are dedicated, restricted parts of the DC Triathlon Club website and forum to facilitate communication between the coach, coordinators and the participants. The webpage will contain the program calendar and any handouts and resources including those from clinics. The forum will enable participants to connect with fellow ODP participants to schedule workouts as well as ask questions of the coach and Co-Leaders.
    • Electronic support: Communications will be established on the ODP forum which can only be accessed by program participants.

Registration

  • What is the cost of the program?
    The program cost is $250 per participant. Participants must be active members of the DC Triathlon Club. Race registration fees are NOT included in the cost of this program.
  • What is the class size?
    The maximum number of participants will be set at 50. We are keeping this class small to keep the quality of the program high and the attention to the athletes much more involved.
  • Please tell me about the coach!
    We would like to introduce you to your coach: Alyssa (AJ) Morrison. As a schooled occupational therapist, AJ has been helping people improve their fitness for years. AJ is the founder and head coach of Multisport In Motion. AJ is also a certified USAT Level II triathlon coach, US Level III Cycling Coach, ACE Health & Wellness Coach, ASCA Swim Coach and USAT Youth and Junior Triathlon Coach. Building on the experience as a collegiate athlete in track and field, AJ is a seasoned triathlete. She was named to DC Triathlon Snapple Elite Team for 4 years and received USAT All-American/Honorable Mention All-American honors during this time frame. She has qualified multiple times for the USAT National Championships, as well as the Ironman World Championships 70.3 and represented Team USA at the ITU Duathlon World Championships. As the coach of DC Triathlon Club’s Olympic Distance Program, AJ looks forward to sharing her knowledge and inspiring others in the DC Triathlon Club.

If you have any additional questions, please email the Director of Programs for the club.