Triathlon Coach San Diego | Sprint to Full Distance

Triathlon Coach San Diego | Sprint to Full Distance

Triathlon Coaching · San Diego

Three Sports. One Plan.

I coach triathletes at every distance — from a first sprint to a full-distance race, plus off-road triathlon, duathlon and aquabike. Locally here in San Diego, or anywhere through TrainingPeaks.

Triathlon isn’t three separate workouts. It’s one race where your swim sets up your bike, and your bike decides how well you run. Your plan balances all three around your work, family and recovery.

Swim calm, ride smart, run strong off the bike.

SprintOlympicHalf DistanceFull DistanceOff-RoadDuathlonAquabike
Coached athlete Corina with her overall award at a San Diego triathlon
Coached athlete Corina · Overall award

Every Distance

Each distance asks something different of you. Your plan is built around your race — its distance, course, water, climate and cut-off times.

01 · Swim / Bike / Run

Sprint

The best place to start — and a fast, hard race once you’re experienced. Short enough to train for around a busy schedule.
Typical distances750 m swim · 20 km bike · 5 km run
02 · Swim / Bike / Run

Olympic

Double the sprint and a big step up in pacing. Speed still matters, but so does holding it for two to three hours.
Typical distances1.5 km swim · 40 km bike · 10 km run
03 · Swim / Bike / Run

Half Distance

70.3 miles in total. Bike pacing and fueling start to decide the run — this is where race-day planning really pays off.
Includes races likeIRONMAN® 70.3® and independent half-distance events
04 · Swim / Bike / Run

Full Distance

140.6 miles and a full day of racing. Built over months, with long bricks, gut training and a pacing plan for every leg.
Includes races likeIRONMAN® and independent full-distance events
05 · Swim / MTB / Trail

Off-Road

Open-water swim, mountain bike and trail run. Bike handling, climbing and technical descending matter as much as fitness.
Includes races likeXTERRA® and other off-road triathlons
06 · Duathlon & Aquabike

Two-Sport

Run / bike / run, or swim / bike with no run. Great for athletes managing an injury or building toward triathlon.
FormatsRun–bike–run · Swim–bike
Local Advantage

Training in San Diego

San Diego is one of the best places in the country to train for triathlon. Here’s how we use it.

01Ocean SwimsPacific water is colder than a pool and comes with surf, current and sighting. We practice wetsuit swims, beach starts and open-water skills before race day.
02Coast & Inland RidingFlat, windy coast roads and steep inland climbs are both close by. Your rides match the course you’re racing, not just the roads you like.
03Marine Layer to HeatCool mornings at the coast, hot afternoons inland. We plan hydration and heat work so a warm race day isn’t a surprise.
04Trails for Off-RoadLocal mountain bike and trail-running terrain is ideal for off-road triathlon prep — technical riding, climbing and running on dirt.
05A Long Race SeasonSouthern California weather means you can train and race most of the year. We plan A, B and C races so you peak when it counts.
06Local or RemoteTrain with me here in San Diego, or anywhere else through TrainingPeaks. The plan and check-ins work the same way.

Testing That Drives the Plan

We measure first, then set your zones, race pace and fueling targets from real numbers — not guesses.

Zones for Every SportReviewed in TrainingPeaks and WKO5 every week, so the plan adapts to how you’re actually responding.
Bike Power ZonesFrom your FTP — used to pace every bike session and the race itself.
Run Threshold PaceFrom a field test, so run intervals and race pace are based on your real numbers.
Swim Pace (CSS)A simple pool test that sets your swim training paces per 100.
Training LoadCTL, ATL and TSB across all three sports, so you build without burning out.
The Methodology

How We Build Your Season

Training works backward from race day, with re-testing at the end of each phase to confirm progress. Plan length depends on your race and where you’re starting from.

Phase 01BaseAerobic volume in all three sports, swim technique, strength work and consistent fueling habits.
Phase 02BuildRace-pace work, more intensity and regular bricks so running off the bike starts to feel normal.
Phase 03Race-SpecificSessions that match your course — open water, hills, heat — plus full race-day rehearsals.
Phase 04TaperVolume comes down, sharpness stays. You arrive rested, confident and ready to race.
Key sessions
BricksOpen-Water SwimsTransition PracticeLong RidesLong RunsGut TrainingStrength Training

Your Race Day Plan

Before every A-race you get a written plan for the whole day — rehearsed in training so nothing on race day is new.

01PacingTargets for the swim, bike power or heart-rate caps, and run pace — so you don’t spend your run on the bike.
02FuelingCarbs, fluid and sodium per hour, practiced in training, with what to carry and where to refill.
03TransitionsA setup and checklist for T1 and T2, wetsuit choice and equipment — rehearsed until it’s automatic.
04Course PlanYour course broken into sections — water conditions, climbs, wind and heat — with a plan for each.
Common Questions

Triathlon FAQ

Coached athlete Corina during a run training session
Coached athlete Corina · Run training
+Which distance should I start with?

For most new triathletes, a sprint. It teaches you open-water swimming, transitions and pacing with less risk. We can build toward longer races from there.

+How long does it take to train for a full-distance triathlon?

It depends on your background. Athletes who already train consistently in all three sports often plan on several months of focused work; newer athletes usually do better racing shorter distances first.

+I’m not a strong swimmer. Can I still do a triathlon?

Yes. Many triathletes come from cycling or running. Your plan includes structured swim sessions and open-water practice so you can swim calmly and save energy for the bike and run.

+Do you coach off-road triathlon?

Yes. Off-road plans add mountain bike skills, climbing and trail running to the swim training, built around your specific course.

+Do I need a power meter?

No, but it helps. We can train by heart rate and pace, and use power on the bike if you have it.

+Do I have to live in San Diego?

No. Local athletes can train with me in person, and athletes anywhere can work with me remotely through TrainingPeaks.

Your Turn

Pick Your Race

Coaching by Gilberto Cortez, a USA Cycling and TrainingPeaks certified coach with 20+ years of racing, based in San Diego.

USA Cycling CertifiedTrainingPeaks Certified20+ Years RacingSan Diego Based
Athlete Spotlight · Full Distance
140.6 Miles. Done.

A coached athlete took on IRONMAN® California in 2026 and crossed the line in 12:58:49 — swim, bike and run, built and paced one plan at a time.

12:58:49Finish
18thAge group W45–49
8thMexican women
See all client results →
Ready to Race?

Tell me your race, your date and your background in each sport — we’ll map out the build.

Call me today(619) 649-9309

IRONMAN®, IRONMAN 70.3® and XTERRA® are registered trademarks of their respective owners. Race names are used only to describe the types of events I coach for and to report a client’s published finish. Gilberto Cortez Coaching is not affiliated with, sponsored by or endorsed by these organizations.

Pricing

Junior
Package

For NICA and other junior athletes (up to 18 years old)

$199
  • USA Cycling & TrainingPeaks Certified Coach
  • Bi-Weekly Updates to your Custom Training Plan
  • 24-Hour Coach Response Time
  • TrainingPeaks Basic Account
  • Workout Analysis with WKO5 Included
  • Cycling, Strength and Running Workouts
Get Started!

Basic
Package

A great place to start for beginners and amateur athletes

$199
  • USA Cycling & TrainingPeaks Certified Coach
  • Bi-Weekly Updates to your Custom Training Plan
  • Weekly Coach Communication
  • TrainingPeaks Basic Account
  • Workout Analysis with WKO5 Included
  • Cycling, Strength and Running Workouts
Get Started!

Gold
Package

For the serious amateur, semi-pro or master level athlete

$299
  • USA Cycling & TrainingPeaks Certified Coach
  • Weekly Updates to your Custom Training Plan
  • 24-Hour Coach Response Time
  • TrainingPeaks Premium Account
  • Workout Analysis with WKO5 Included
  • Cycling, Strength and Running Workouts
Get Started!

Triathlete
Package

For the athletes that like to mix it up a bit (all levels)

$299
  • USA Cycling & TrainingPeaks Certified Coach
  • Weekly Updates to your Custom Training Plan
  • 24-Hour Coach Response Time
  • TrainingPeaks Premium Account
  • Workout Analysis with WKO5 Included
  • Cycling, Strength, Running and Swimming Workouts
Get Started!