Jordan · Mar 10 → Aug 8, 2026 · Path C v2.3 CRUSH

22-Week Olympic Triathlon Plan

Columbia River Triathlon & Fitness Festival · Olympic Distance (22.8 mi bike — shorter course)

A: CRUSH B: Sub-3 STD C: Sub-3 Col

Honest Assessment

Path C v2.3 — CRUSH MODE refined (4/29/2026): Post-review fixes shipped: goal-tier math corrected (segment splits now sum to totals), FTP target consistent at 200W everywhere, Wk 10 retest = 12-min CP (not 20-min, less fatiguing), VO2 weeks (9, 11) demote Thu Strength B to mobility/core only (concurrent training interference), sauna protocol starts Wk 11 (was Wk 15), Phase 3 run mileage peaks at 18-20 mi/wk (was 15) for 9:15/mi durability over 10K. Tab navigation now screen-reader accessible.
v2.2 → v2.3 changelog (4/29): Sport-science + code review pass identified: (1) goal-tier segment math was off by 13-21 min — fixed. (2) FTP 200W vs 190W inconsistency — unified at 200W. (3) Two FTP tests in 2 weeks (Wks 10 + 12) measures the test, not adaptation — Wk 10 → 12-min CP. (4) Concurrent strength + VO2 caps adaptation — Thu Strength B demoted on VO2 weeks. (5) Run peak 15 mi/wk too low for 9:15/mi off bike in heat — bumped to 18-20 mi/wk via Wed mini-brick + extended Tue/Sun. (6) Heat acclim Wk 15 → Wk 11 sauna start (sauna is fastest evidence-based protocol). (7) Tab nav got proper ARIA roles + keyboard nav.

Where You Are Now

161W
FTP (Apr 2026)
9:05
2-mi TT Pace
9:15
Run Threshold
1:50
Avg Swim /100yd
180
Weight (lbs)
171
Threshold HR
Wk 8 TT result (4/28/2026): 2-mile time trial — 18:10 total / 9:05/mi avg, with a 60-second negative split (mile 1: 9:35, mile 2: 8:35 with 7.5 mph kick). Run threshold updated 9:30 → 9:15/mi. Wk 8 gate (1-mi < 9:30) implicitly cleared. Run is no longer the limiter — bike FTP is.
CRUSH MODE goal (v2.2, 4/28): FTP 200W by race day → sub-2:50 Columbia / sub-2:57 standard. Bike was the weakest discipline (1.95 W/kg recreational); now the highest-leverage place to invest. 14 weeks to add 39W. Achievable with: IF-corrected threshold work, VO2max alternating Wks 9 + 11, outdoor riding from Wk 11, daily HRV/weight/sleep monitoring, strict Mon strength + Fri rest.

Course Intel

This course is faster than standard Olympic. The bike is 22.8 mi (36.7 km) — not the standard 24.8 mi (40 km). That saves ~7 minutes at the same watts. The swim has current assistance on the return. The run is flat paved trail.
Swim course
Swim — 1,500m

River — upstream first half, downstream return

Bike course
Bike — 22.8 mi (36.7 km)

Flat double loop on quiet country roads

Run course
Run — 10K (6.2 mi)

Flat out-and-back on paved trails to Vancouver Lake

Race Targets (Course-Adjusted)

Segment A: CRUSH — Sub-2:48 Columbia (~2:55 standard)B: Sub-3 STANDARD equivalent (~2:53 Columbia)C: Sub-3 Columbia (~3:05 standard equivalent)
Swim 1500m28 min29 min30 min
Bike 36.7km1:181:201:22
Run 10km57:3059:0062:00
Total2:47:302:53:002:59:00
Path C v2.3 reality check (4/29): Run is NO LONGER the limiter (TT confirmed 9:15/mi threshold). Bike is everything. FTP needs +39W (161W → 200W) for CRUSH (sub-2:48 Columbia / sub-2:55 standard equivalent). Confidence (post-review recalibration): CRUSH 25% honest / 35-40% motivation, Sub-3 STANDARD equiv 50-55%, Sub-3 Columbia 80%, Sub-3:10 floor 95%. Hard gate at Wk 12 retest: ≥185W (CRUSH stretch) or ≥175W (sub-3 Columbia floor). Goal-tier segment splits (athlete.ts) corrected — totals now sum to listed times.

Plan Philosophy (Path C v2.3 CRUSH MODE)

MyWhoosh Workout Calendar

Exact MyWhoosh workouts mapped to each week. Search by name in the app, add to your calendar.

v2.3 CRUSH MODE (4/29/2026): 3 bike sessions per week — Wed alternates threshold (IF ≥0.88) + VO2max (Wks 9, 11) + Sat long Z2 + Sun brick. Wk 10 = 12-min CP test, Wk 12 = 20-min FTP test (not ramp). IMPORTANT: Cruise Intervals #1-2 (IF 0.83-0.85) are SWEET SPOT not threshold — replaced. Friday is full rest. Do NOT add extra rides. Bike volume is THE FTP-growth lever. Sat = pure aerobic engine (no brick run). Sun = race-specific brick (bike → Runna long run). Wed = top-end intensity. The MyWhoosh Olympic Tri plan programs 4 hard rides/week with no awareness of your swim, run, and strength training — don't follow it.
Wednesday — Quality
Intervals (ERG mode)
Sweet spot → Threshold → Race-pace as phases progress
Saturday — Long Ride
Z2 Endurance (no run)
90–120 min steady aerobic. Practice race fueling.
Sunday — Brick
Z2 Bike → Runna Long Run
45–60 min bike → run off the bike. Race-specific.

Phase 1: Aerobic Foundation

Wed: Sweet Spot (142–151W (88–94% FTP)) · Sat: 110–120W (68–74% FTP) · Sun: — (Phase 1 historical, no Sun ride)

Wk Dates Wed Time TSS Sat Time TSS Sun Time TSS Notes
1 Mar 10–16 Sweetspot #1 50 min 47 Zone 2 Endurance #1 1h 47 — — — (historical)
2 Mar 17–23 Sweetspot #2 55 min 54 Zone 2 Endurance #1 1h 47 — — — (historical)
3 Mar 24–30 Sweetspot #4 1h 10m 64 Zone 2 Endurance #2 1h 51 — — — Mental health dip starts — actual: ~3 sessions
4 Mar 31–Apr 6 Sweetspot Training 41 min 35 Zone 2 Endurance 30min 59 min 43 — — — RECOVERY De facto (dip continues)
5 Apr 7–13 Sweetspot #5 1h 64 Zone 2 Endurance #2 1h 51 — — — Dip continues — actual: ~3-4 sessions
6 Apr 14–20 MyWhoosh FTP Test 1h 15m 46 Zone 2 Endurance #1 1h 47 — — — TEST done 4/16 = 161W (+7W). Path C adopted.

Phase 2: Build

Wed: Threshold (Cruise Intervals) (95–100% FTP with over-under surges to 105%) · Sat: 110–122W (68–76% FTP) Z2 long ride · Sun: 110–122W brick bike → Runna long run

Wk Dates Wed Time TSS Sat Time TSS Sun Time TSS Notes
7 Apr 21–27 Cruise Intervals #1 (DONE — but IF 0.83 = sandbag) 55 min 63 90 Minute Endurance 1h 30m 71 Zone 2 Endurance #2 45 min 38 v2.1 start. Cruise Intervals #1 actual IF 0.83 — too easy. Future weeks corrected below.
8 Apr 28–May 4 Cruise Intervals #4 (IF 0.89 — TRUE threshold) 59 min 78 90 Minute Endurance 1h 45m 82 Zone 2 Endurance #2 50 min 42 Real threshold begins. Sat last 30 min @ sweet spot.
9 May 5–11 VO2: High Intensity 5min (IF 0.93) 50 min 72 90 Minute Endurance 1h 50m 86 Zone 2 Endurance #1 50 min 39 TEST FIRST VO2 day. Brutal but accelerates FTP gains.
10 May 12–18 12-Min CP Test (manual, mid-block) 55 min 70 90 Minute Endurance 1h 50m 86 Zone 2 Endurance #1 60 min 47 TEST MID-FTP CHECK. 12-min CP test (NOT 20-min, too close to Wk 12 official). FTP estimate = 12-min avg × 0.90. Target ≥172W.
11 May 19–25 VO2: Race Attacks #1 (IF 1.06) 56 min 107 Outdoor: Sauvie Island Loop 1h 15m-1h 30m 70 Zone 2 Endurance 30min 30 min 24 RECOVERY volume but keep VO2 intensity. FIRST outdoor ride.
12 May 26–Jun 1 20-Min FTP Test (manual) 1h 10m 90 90 Minute Endurance 1h 50m 86 Zone 2 Endurance #1 60 min 47 TEST OFFICIAL — HARD GATE. Target ≥185W for CRUSH (≥175W for sub-3 Columbia).

Phase 3: Race-Specific

Wed: Race-Pace (174–185W target race watts) · Sat: Z2 long ride with 30-40 min race-watts block · Sun: Brick bike with last 30 min at race watts → run

Wk Dates Wed Time TSS Sat Time TSS Sun Time TSS Notes
13 Jun 2–8 Tri Endurance #4 1h 10m 79 Tri Endurance #5 1h 50m 105 Tri Endurance #4 60 min 65 Phase 3 starts. OWS #1 + heat acclim passive
14 Jun 9–15 Threshold #5 59 min 79 Tri Endurance #5 1h 55m 110 Tri Endurance #4 60 min 65 Final mile benchmark <8:15
15 Jun 16–22 Tri Endurance #4 1h 10m 79 Tri Endurance #5 2h 115 Tri Endurance #4 60 min 65 Full heat acclim + outdoor power calibration
16 Jun 23–29 Tri Endurance #4 1h 10m 79 Tri Endurance #5 2h 115 Tri Endurance #4 60 min 65 Peak volume. OWS #2 + mini-brick
17 Jun 30–Jul 6 Sweetspot Training 41 min 35 Zone 2 Endurance #2 1h 51 Zone 2 Endurance 30min 30 min 24 RECOVERY
18 Jul 7–13 Tri Endurance #5 1h 33m 102 Tri Endurance #5 1h 50m 105 Race Rehearsal (outdoor) — — Race rehearsal Sun + OWS #3

Phase 4: Taper

Wed: Sharpeners (Short efforts at race watts) · Sat: Easy spin only (Wk 22 = race day) · Sun: Light brick or rest

Wk Dates Wed Time TSS Sat Time TSS Sun Time TSS Notes
19 Jul 14–20 Tri Endurance #3 1h 4m 64 Zone 2 Steady State 1h 44 Zone 2 Endurance #1 45 min 35 Pre-taper. Sodium loading practice
20 Jul 21–27 Sweetspot Training 41 min 35 Zone 2 Endurance 30min 40 min 30 Zone 2 Endurance 30min 30 min 24 Taper — volume -55%
21 Jul 28–Aug 3 Zone 2 Endurance 30min 40 min 25 Zone 2 Endurance 30min 30 min 22 Zone 2 Endurance 30min 30 min 22 Deep taper
22 Aug 4–10 Free Ride (openers) ~30 min — RACE DAY — — — — — RACE — Aug 8 RACE DAY

Rules (v2.3 CRUSH MODE)

  • 3 bike sessions per week — Wed (quality) + Sat (long Z2) + Sun (brick). No extras.
  • Saturday is a pure ride — no run off the bike. Fuel like a race.
  • Sunday is the brick day — bike → Runna long run. Practice transition.
  • Friday = full rest — no spin, no "easy ride," nothing.
  • ERG mode for sweet spot, threshold, AND VO2max. SIM mode for race-pace.
  • FTP retests at Wk 6 (done, ramp 161W), Wk 10 (mid, 20-min), Wk 12 (hard gate, 20-min) — 20-min protocol from Wk 10 onward (not ramp). Update zones in MyWhoosh + Coros after each.
  • VO2max days (Wks 9, 11): brutal but accelerate FTP gain. Mon/Thu strength must be moderate that week. If HRV drops >10% AM after VO2 day, swap Sun brick for easy spin.
  • Outdoor riding from Wk 11: 1×/week, replaces indoor Sat. Real wind, real terrain, real pacing. See Sessions tab for routes.
  • If you miss a workout, skip it — don't double up the next day.
  • Phase 3 heat acclim: turn off fan for first 20 min warmup, fan on for intervals.
  • IF ≥0.88 required for threshold work — Cruise Intervals #1-2 are sweet spot (IF 0.83-0.85), don't substitute them in.

Session Library

Every prescribed session in detail. Click to expand.

Swim Sessions

Monday Easy Swim All Phases
~40 min · 1,200–1,500 yds · HR < 130
▼
Monday CSS Swim Phase 2+
~45 min · 1,800–2,200 yds
▼
Race-Sim Swim Phase 3
~50 min · 2,000–2,400 yds
▼

Bike Sessions

Sweet Spot Intervals Phase 1
~70 min · ERG mode
▼
Threshold Intervals Phase 2
~75 min
▼
Race-Pace Sustained Phase 3
~75 min
▼
Saturday Long Z2 Ride Phase 2-4
90–120 min · No brick run (v2.1)
▼
VO2max Intervals (v2.3 CRUSH MODE) Phase 2 (Wks 9, 11)
50–56 min · IF 0.93–1.06
▼
12-Minute CP Test (Wk 10 mid-block) Phase 2 mid-retest
~55 min total · less fatiguing than 20-min
▼
20-Minute FTP Test (Wk 12 official) Phase 2 hard gate
~70 min total · replaces ramp test
▼
Sunday Brick (Bike + Run) Phase 2-4
~45–75 min bike + Runna long run · v2.1 race-specific brick
▼

Outdoor Routes (Portland Area) — v2.3 CRUSH MODE

Outdoor riding starts Wk 11. Indoor power lies — wind, drafting, terrain, real pacing matter for Aug 8.

Race-specific (Phase 3, Wks 13-18):
  • Vancouver Lake / Lower River Rd loop — closest to actual race course. ~25 mi flat, rural roads, low traffic. Park at Frenchman's Bar. Race recon.
  • Marine Drive (Portland side) — flat paved, Columbia River views. 15-50 mi out-and-back. Parallel terrain to race day.
Z2 base + threshold (Wks 11-13):
  • Sauvie Island loop — ~13 mi flat loop, 20 min from inner PDX. Repeatable for long Z2. Add 2nd loop for 26 mi.
  • Banks-Vernonia State Trail — ~21 mi each way, paved, gentle grade, car-free. Great for sweet spot blocks.
  • Springwater Corridor — paved trail, flat, ~21 mi from Sellwood to Boring. Convenient if no driving.
Climbing capacity (optional):
  • Hagg Lake loop — 10 mi rolling, 35 min from PDX. Run option after = brick practice.
  • Larch Mountain Rd — sustained climb out of Corbett. 1× ride at Wk 14 builds threshold tolerance.
  • Skyline Blvd — rolling NW PDX, 16-25 mi loops. Higher TSS for same time as flat.

Run Sessions

Runna handles your run programming. Tuesday hard runs and Sunday long runs come from your Runna plan — follow those sessions as prescribed. v2.1 brick change: The long run on Sunday is now the brick run — it follows a 45–60 min Z2 bike. Run Runna's Sun long run prescription off the bike. Phase 1: all easy, HR 130-145. Phase 2: first 30 min easy, last 15-20 min at 10:30-10:00/mi. Phase 3: first 20 min easy, last 25-30 min at 9:15-9:30/mi (race pace). Negative-split. Saturday is now a pure long Z2 ride (no run).

Race Day Strategy

Columbia River Triathlon — August 8, 2026 — Portland, OR

Expected: 65–75°F at start, rising to 80–85°F. Low humidity. Sunny.

Pre-Race Timeline

Time Action
3:30–4:00 AM Wake up. Pre-race meal: oatmeal + honey + banana (80g), bagel + jam (60g), sports drink (30g). Total: ~170g carbs.
5:30 AM Arrive. Set up transition. Rack bike, lay out shoes/helmet/belt. Pump tires.
6:15 AM Top-up: 30–50g carbs + 500ml electrolyte water.
6:30 AM Warm-up swim: 200m easy, 4×25 at race pace.
7:00 AM Wetsuit on. Final prep. Move to start.

Swim — 1,500m River (Target: 28–32 min)

Course-specific: upstream first, downstream return. NOT an even-split swim.
  • • First 750m upstream: hard, stay near shore, 85% effort
  • • Turnaround: expect congestion, sight early
  • • Last 750m downstream: current assists, push to 90–95%
  • • Sight every 6–8 strokes (river pushes laterally)
  • • Draft at someone's hip (7% energy savings)
  • • Last 100m: increase kick for T1
  • • Do NOT sprint the start
T1 (Target: <2:30) — Wetsuit off, helmet on buckled, sunglasses, grab bike, mount after line.

Bike — 22.8 mi / 36.7 km (Target: 1:06–1:16)

Flat double loop, shorter than standard (36.7 vs 40 km). Pass through transition at halfway.
  • • Pace by power: 85–90% FTP (target ~180W at 200W race-day FTP)
  • • First 5 min: easy gear, settle HR
  • • Loop 1: conservative, eat/drink
  • • Loop 2: same watts, push to 92% in final 15 min if good
  • • Fuel: gel at 20 min + gel at 40 min, sports drink throughout. 60–80g carbs/hr (Phase 3 target). 750–1,000 mL fluid/hr.
  • • Sodium: 400–600mg/hr (especially on spironolactone — see HRT alert)
  • • Cadence: 85–92 rpm
  • • Last mile: unclip one foot, shift to easy gear, stand and stretch hamstrings 10 sec
  • • Final 500m: easy spin into T2
T2 (Target: <1:30) — Rack, helmet off, run shoes, race belt, grab gel.

Run — 10km Flat Out-and-Back (Target: 58–65 min)

Flat paved trail to Vancouver Lake. 5 water stations. Bathroom at turnaround. 75–85°F.

Negative-split pacing (CRUSH target sub-58:00)

  • • Mile 1: 9:40–9:50/mi — DO NOT go faster. HR spiking from bike-to-run. Let it settle.
  • • Miles 2-3: 9:20–9:30/mi — settling into rhythm. HR check: should be 148-155 (Z3-Z4).
  • • Turnaround: mental check. HR <155 = push. HR >160 = hold steady.
  • • Miles 4-5: 9:00–9:15/mi — commit. This is where sub-3 is won.
  • • Mile 6: 8:45–9:00/mi — empty the tank. Finish in sight.
  • • First km feels wrong — normal after cycling, work through it
  • • Take EVERY water station (5 total), pour water on head
  • • Sip electrolyte at every station
  • • Carry handheld flask for T2 → first aid station gap (1.2 mi)
  • • Walk aid stations if needed (30-sec walk = 15-sec time cost; blowing up = 5-min cost)
  • • Bailout: if mile 1 >10:15/mi or HR >165, shift to sub-3:10 pacing (10:00/mi even). Don't blow up chasing CRUSH.
Gear inventory: see the Gear tab for the complete owned/needed list with buy-by deadlines. Hard cutoff: no new gear after Wk 20 (Jul 21). Test EVERY item at Wk 18 race rehearsal.

Rules That Can DQ You

Rule Details
Chin strap Must be buckled at ALL times when touching or near your bike. Not just riding — while WALKING it in transition. Instant DQ.
No headphones Earbuds/headphones banned during the entire race. If you train with music, practice WITHOUT it.
Drafting zone Stay 3 bike lengths (~7m) behind the cyclist ahead. 15 seconds to pass once in the zone. Most common age-grouper penalty.
Blocking Stay right on the bike. Riding center of lane = penalty.
No outside help Nobody can hand you anything outside an aid station. Partner can't hand you a gel on the run.
Bib visible Race number on front during run (race belt handles this).
USAT membership Annual membership or one-day license required. Verify included in registration.

First-Timer Logistics

  • Packet pickup: Usually Friday before. Bib, timing chip, swim cap, race briefing. Confirm timing.
  • Portapotty: Use BEFORE putting wetsuit on. Lines are 30+ min. Budget at Race -1:00.
  • Timing chip: LEFT ankle (away from bike chain). Secure with extra rubber band. Practice swimming with it.
  • Body marking: Budget 15-20 min for the line. Arms and thighs marked.
  • Walk to swim start: Columbia River course has you walk upstream to the start. Budget energy.
  • Goggles under swim cap: If knocked off, they hang around neck instead of sinking.
  • Throwaway bag: Flip flops, towel, warm layer in a bag at swim start for the 15-30 min wait.
  • Drive the course: Bike and run course recon the day before. Know turns, aid stations, road surface.
  • Sunscreen: SPF 50+ waterproof, 30 min before race (before wetsuit). Won't survive the swim fully — consider arm sleeves.
  • Anti-chafe: Between toes, under race belt, wetsuit zipper seam, bra line, inner thighs.
  • Flat tire: Practice changing a flat 3 times before race day. Under stress, unpracticed = 20 min or DNF.

HRT & Spironolactone Alert (v2.3 expanded)

If you take spironolactone: It’s a potassium-sparing diuretic that increases dehydration risk, elevates K+ (hyperkalemia → cardiac arrhythmia risk in heat), and reduces plasma volume (works against heat acclimation).
  • Talk to your prescribing doctor about race day specifically
  • Get metabolic panel (K+, Na+, Mg) at Wk 14 and Wk 19
  • Quarterly hematocrit + ferritin check (v2.3 add) — estradiol suppresses oxygen-carrying capacity AND HRT changes iron handling. Ferritin <30 ng/mL = supplement; hematocrit informs realistic FTP ceiling.
  • Sodium loading may need to be higher than standard protocol
  • Avoid K-citrate / high-dose K supplementation on long-ride days (cardiac risk with spiro) — banana + coconut water pre-ride is fine; potassium tabs are not
  • Monitor for dizziness, unusual cramping, or palpitations during hot sessions
  • Tendon laxity: HRT increases tendon laxity — eccentric calf raises (Strength B) + ankle stability work non-negotiable at 180 lbs run volume

Mental Preparation

  • Visualization (from Wk 15): 5 min, 2×/week before bed. Walk through entire race mentally: swim start → sighting → T1 → bike loop 1 → nutrition → loop 2 → T2 → run mile 1 (slow!) → turnaround → finish. Builds neural pathway for race-day execution.
  • Taper phantom fatigue: You WILL feel terrible in Wks 21-22. Heavy, sluggish, slow. This is the plan working. Do NOT add panic workouts.
  • Visualize B and C goals too: If you hit mile 1 at 10:15 and shift to sub-3:10 pacing, be at peace with that BEFORE race day.
  • Mile 4-5 wall: Don't think “6.2 miles.” Chunk it: turnaround → next water station → next station.
  • Pre-assign mantras: Mile 1 = “smooth is fast.” Miles 4-5 = “this is what you trained for.” Mile 6 = “one more mile.”
  • Walking is not failure: 30-sec walk through an aid station costs 15 seconds. Blowing up costs 5 minutes.

Illness Prevention (Wks 18-21)

The “taper cold” is real. Reduced training temporarily suppresses immune function.
  • Wash hands obsessively. Avoid crowded indoor spaces.
  • Sleep 8-9 hrs/night starting Wk 18, not just race week.
  • 500mg Vitamin C + 15mg zinc daily from Wk 18.
  • Above-neck cold = race. Chest/fever/body aches = DNS.
  • Set 3 alarms race morning. No caffeine after noon from Wk 19.

Post-Race Recovery (Week 22)

When What
0-30 min Keep moving (walk 10-15 min). 30-40g carbs + 20g protein. Rehydrate with electrolytes. Get out of the sun.
Days 1-3 Complete rest. No training. Expect muscle soreness, extreme fatigue, possible post-race blues. Compression, light walking, sleep 8-9 hrs.
Days 4-7 Light activity only: easy 20-min swim, 20-min walk, easy 15-min spin. Nothing structured. Eat at maintenance.
Days 8-14 Gradual return. No racing or hard efforts for 2-3 weeks minimum. Olympic distance = 10-14 day recovery.

Gear & Acquisition

What you own, what you still need, and when to buy it.

Owned
8 / 27
Essentials needed
15
Race-blocking items still to acquire
Race day
Aug 8, 2026
Hard cutoff: no new gear after Wk 20 (Jul 21)

Swim

1 / 6 owned
Owned
  • ✓
    Goggles (clear)
    1 pair confirmed. Bring as backup on race day.
To Acquire
  • !
    Wetsuit (full-sleeve, triathlon-specific) Wk 12 (early June)
    Practice 3x before race. Trial-and-return policy preferred (Roka, BlueSeventy).
  • !
    Goggles (tinted) Wk 18
    Race-day decision based on sun. Tinted preferred for August.
  • !
    Tri suit Wk 18
    Wear under wetsuit. Practice in pool first to test chafe spots.
  • !
    Anti-chafe (BodyGlide) Wk 18
    Neck, underarms, inner thighs. Critical for wetsuit.
  • ○
    Bright swim cap (backup) Wk 21 nice-to-have
    Race provides one, but a backup avoids race-morning panic.

Bike

4 / 8 owned
Owned
  • ✓
    Bike (road or tri)
    Tune up by Wk 20. No new parts after Wk 18.
  • ✓
    Indoor trainer (MyWhoosh)
    Already in use. ANT+/Bluetooth working.
  • ✓
    Helmet
    Required. Unbuckled = DQ.
  • ✓
    Bike shoes
    Pre-clipped to pedals for T1. Practice mounting at Wk 16.
To Acquire
  • !
    Water bottles (2) Wk 16
    1 for sports drink, 1 for water. Buy 4 to rotate.
  • !
    Flat kit (tube, CO2, tire levers) Wk 18
    Mandatory at most races. Practice changing a tube before race day.
  • !
    Sunglasses Wk 20
    Sun + bug protection at 20 mph. Cycling-specific preferred.
  • ○
    Bike computer optional
    HR + cadence + power useful but not required. Coros watch on wrist works as backup.

Run

1 / 6 owned
Owned
  • ✓
    Run shoes
    Daily trainers fine. Add elastic laces by Wk 18 (no tying in T2).
To Acquire
  • !
    Elastic laces Wk 18
    $5-10. Pull-tight system preferred over knot-style.
  • !
    Race belt Wk 18
    Pre-attached bib. 2-3 gel loops on the back.
  • !
    Visor or hat Wk 20
    August sun protection. Visor preferred for heat dump.
  • ○
    Handheld flask Wk 20 nice-to-have
    For T2 → first aid station gap (1.2 mi). Optional if you're confident on hydration.
  • !
    Race gels (4-5) Wk 18
    Practice your brand during Phase 2 brick rides. 2 for bike, 2 for run, 1 spare.

Transition

1 / 3 owned
Owned
  • ✓
    Sunscreen
    Apply pre-race, reapply in T1 if time allows. Sport/sweat-resistant SPF 50.
To Acquire
  • !
    Bright towel Wk 20
    Marks your spot in transition. Towel-as-target visual cue.
  • ○
    Bucket or bag for wetsuit Wk 20 nice-to-have
    Stuff wet wetsuit in here at T1. Keeps transition area clean.

Race Nutrition

1 / 4 owned
Owned
  • ✓
    Cash/card for post-race
    Stash in transition bag for post-race food + parking.
To Acquire
  • !
    Pre-race meal ingredients Wk 17
    Practice the EXACT meal at Wk 18 rehearsal. Rice + banana + toast + honey.
  • !
    Sports drink powder Wk 14
    Skratch, Tailwind, or Gatorade Endurance. Practice during Phase 2 brick rides.
  • !
    Sodium tabs Wk 18
    SaltStick or LMNT. 1,500-2,000mg pre-load morning of race.

Shopping Timeline

Buy-by deadlines so you have time to practice with new gear before race day. Hard rule: no new equipment after Wk 20 (Jul 21).

Wk 12 (early June) — 1 item
  • Swim Wetsuit (full-sleeve, triathlon-specific) essential
Wk 14 — 1 item
  • Race Nutrition Sports drink powder essential
Wk 16 — 1 item
  • Bike Water bottles (2) essential
Wk 17 — 1 item
  • Race Nutrition Pre-race meal ingredients essential
Wk 18 — 8 items
  • Swim Goggles (tinted) essential
  • Swim Tri suit essential
  • Swim Anti-chafe (BodyGlide) essential
  • Bike Flat kit (tube, CO2, tire levers) essential
  • Run Elastic laces essential
  • Run Race belt essential
  • Run Race gels (4-5) essential
  • Race Nutrition Sodium tabs essential
Wk 20 — 5 items
  • Bike Sunglasses essential
  • Run Visor or hat essential
  • Run Handheld flask
  • Transition Bright towel essential
  • Transition Bucket or bag for wetsuit
Wk 21 — 1 item
  • Swim Bright swim cap (backup)
Anytime — 1 item
  • Bike Bike computer

Race-day pack rules

  • Nothing new on race day. Test every item at Wk 18 rehearsal — same brands, same setup.
  • Essentials > nice-to-haves. Spend on wetsuit, tri suit, race belt, anti-chafe first.
  • Wetsuit fit matters more than brand. Try multiple brands at a tri shop. Trial-and-return online (Roka, BlueSeventy) is OK.
  • Goggles: bring 2 pairs. Clear + tinted. Day-of decision based on sun.
  • Test gels at Phase 2 bricks. Don't switch brands inside Phase 3.