Categorized as: Triathlon

Ironman Texas + Ironman 70.3 Texas


Let’s Do This!

It’s time to take it up a notch! Time to rock the Half or Full Ironman distance. Whether this is your first, or fifth race, you’ll notice a difference training with Alamo 180.

We believe that training well & training smart should make you feel powerful.

Strong. Capable. Confident.

And most importantly, joyful. After all, if it’s not fun, why do it?

We know it can feel daunting trying to navigate Half and Full Ironman training plans online – Do the plans work? Are they legit? Am I wasting money? Am I saving money? Will I get to the finish line in one piece? These are normal questions and you should ask them!

That’s why it’s our mission at Alamo 180 to make training purposeful, effective, attainable, and enjoyable. That every workout in the training plan be jammed packed with quality and purpose. With every workout serving a specific purpose in the overall training plan. There’s no wasted workout.

Since 2011, Alamo 180 has coached well over 100 Half Ironman finishes and 15 Full Ironman finishes. We know how to develop training programs that work, training programs that allow athletes to achieve their goals. No matter your experience, we have the expertise to get you to the finish line!

So you can spend less time worrying about all the details and spend more doing what you love.

We’re thrilled you’re here and we can’t wait to be part of your Half or Full Ironman journey! It’s an exciting ride! So excited for you.


Alamo 180 Triathlon Coaches

Ready to learn more?! 

Program Orientations:

Check out our upcoming Program Orientations. If you’re wanting to learn more, and see if Alamo 180 is the right fit for you, come to the Q & A + Training Program Overview. We answer all your questions!

Ironman 70.3 Texas – Monday, Dec 5 @ 6:30pm. Location: Alamo 180 Studio.  (program start date is Dec 19)

  • This orientation will be a Spin + Learn.  Easy ride on indoor spin bikes while you learn about the program. We’re all about time management, so if you need a workout that evening, this is perfect!

Ironman Texas – Monday, Dec 19 @ 6:30pm. Ironman Texas. (program start date is Jan 2)


Training Options:

Looking at Group Training? Learn more here!

How about Custom Training? Learn more here! 

Triathlon Group Myth Busters

Let’s bust some myths about joining our triathlon training group!

MYTH #1: I am not in shape.

You do not have to be in fantastic shape to join our triathlon training group. You don’t have to be in any shape. You can join in “Couch Potato” shape!!! We offer a level 1 training option for those with no triathlon experience. We have created a separate training program just for you!!! If you desire to be fit in the sport of triathlon, don’t attempt it alone. Do it with a group that will support and encourage you every step of the way!

MYTH #2: I cannot swim.

Can’t swim? We can teach you! At some point, all of us couldn’t swim. We all needed to be taught. Did you know that most people who join our triathlon training group can’t swim? It’s true!! Let Alamo 180 be your swim instructor! We will teach you how to successfully swim freestyle! We have taught many athletes how to swim and they are loving it! Be patient, come to swim workouts regularly and YOU WILL LEARN! We promise!

Want to learn faster? Want to learn in a private setting? We offer private swim sessions at $30/30 minutes. Athletes that participate in private sessions learn how to swim in a shorter period of time.

MYTH #3: I don’t have a bike.

No worries! Borrow one. You don’t need a fancy, high dollar bike to join us. Many have borrowed bikes or used a mountain bike or cruiser. Use what you have in the beginning. If you like the sport and want to continue, then spend the money on a bike. Purchase a new bike when you know you’re in it for the long haul (nothing like spending lots of money on a new bike only to learn in two weeks you don’t like the sport).

MYTH #4: The group is only for fit people.

The group is open to everyone, not just fit people. And the term “fit” is relative. What one person deems as fit, someone else may think otherwise. The sport of triathlon is for everyone. Participation in our group is for everyone! We are all unique in our own way – we all are different in height, shape and size and that is what makes it fun. Variety is fun.

And most triathletes aren’t the 0% body fat, skinny, muscular type that we see at the Olympics. Triathletes are everyday people making positive changes in their life. People living the active lifestlye and loving it! Athletes rocking the body that God gave them!

MYTH #5: I don’t want to wear spandex.

You may laugh, but it’s true. Some people are deathly afraid of wearing spandex. It’s okay, you don’t have to wear spandex to join our triathlon group! (Keep in mind, the spandex we have today is not the kind from back in the 80’s. We have made huge advancements in spandex technology!) You can wear whatever makes you feel comfortable at workouts. Many athletes want to wear spandex on the bike because of the padding in the crotch area – makes sitting on the bike a bit more comfortable. You can also participate in triathlon events with a lose top and shorts. Spandex is not a requirement, just a choice.

MYTH #6: I can’t do an Ironman Triathlon

The Ironman is the penultimate distance in triathlon. There are many triathlon distances for people of every ability and fitness level – from Super Sprint, Olympic, Half Iron (70.3) and Full Iron (140.6). The Ironman isn’t the only distance offered in the sport of triathlon, but it is the most advertised and televised race distance.

Feedback Wanted

We are always looking for ways to expand and grow our training services. Alamo 180, only a year old,  has grown beyond our wildest dreams! We love what we do and we love the people we train.

We have many goals to accomplish in the next 3-5 years. One of them is to add morning Boot Camp and Triathlon training sessions. Currently, we only offer evening training. Our evening session are widely popular, however, we want to offer more training options. How many of you would be interested in joining our Boot Camp or Triathlon Team if we offered morning sessions? Morning session would begin no later than 6AM.

Please let us know! Leave us a comment and share your thoughts. Your feedback helps us! Thanks in advance!

Faster Transitions

6 Ways to Develop Faster Transitions:


Please don’t let this be you <-Click to watch video

Age group athletes need quick transitions to be competitive at Sprint and Olympic distance racing. Just a few seconds lost in transition might cost an athlete a podium position. Here are some pro techniques you can use to make your transitions faster.

Begin practicing fast transitions now

Too often, athletes wait until the week before the race to practice transitions. That is too late. You need to practice now to execute the fastest transitions possible and have them be second nature.

One way to do this is to include transitions in your brick workouts. Also, set aside some practice time to work exclusively on faster transitions–don’t worry about an aerobic workout that day.

Leave your shoes in the pedals and use rubber bands

Elite athletes leave their shoes in the pedals for the first transition (T1). After exiting the swim, they put on their helmets, grab the bike and run out of the transition area.

In order to keep the crank arms and shoes from rotating and jamming into the ground, they use thin rubber bands to hold the shoes and the crank arms parallel to the ground. They attach one end of the rubber band around the shoe or through the heel loop of the shoe, and the other end to a rear stay on the side of the bike.

Do the same with the other shoe. You will have to experiment to see which locations are best for your rubber bands depending on your shoe size and frame size.

The thin rubber bands easily break away when you mount the bike and begin pedaling with your feet on top of your shoes. Slide your feet in your shoes once you are rolling at a good pace.

Put your sunglasses on while pedaling

Instead of putting your sunglasses on in the transition area, put them on once you are rolling on the bike. If your helmet has front air vents, see if you can secure the sunglasses there.

From the front, it will look like your helmet is wearing sunglasses. If your sunglasses are not secure on your helmet, fasten them to the top of your frame with a small piece of tape.

Use a flying mount and dismount

World Cup racers are going as fast as possible at every moment during a race. They are running relatively hard when they exit T1. They mount their moving bicycle with a flying mount, which looks something like a cowboy jumping onto a galloping horse.

Before they approach the dismount line at T2, they remove both feet from their shoes and continue pedaling in a manner similar to when they began the bike leg. Near the dismount line, they swing one leg back and over the bicycle so it’s behind the other leg on one side of the bicycle. At the dismount line they are off the bike and running to the transition area. This particular move is advanced and takes plenty of practice.

Use elastic laces and no socks

There are elastic laces available at most stores that stock triathlon supplies. Elastic laces allow you to easily slip your feet into your shoes, wasting no time to secure Velcro or old-style lace locks on regular laces.

Before you decide to race with no socks, do a few practice runs at home. Some athletes can run with no socks and not have a single blister. Other athletes will develop hot spots on their feet that eventually bloom into blisters.

On your test run, carry a lubricant such as Body Glide. When you feel a hot spot beginning to develop, stop and apply the lubricant to the shoe surface causing the hot spot. This is the same location you will apply the lubricant on race morning when you set up your transition area.

Use a movie camera

When you are trying to improve your transition speed, have someone record your T1 and T2 in a practice session or during a race. Use a watch and time both transitions. After reviewing for ways to improve, do the transitions repeatedly until you think you have the fastest transition time possible.

If you’re a spectator at an event, tape some of the top age-group and elite racers to see how they’re doing transitions. You may pick up some additional tips.

If you’re looking to get the edge on your competition without additional training, take a look at your transitions. Strategizing where you can save time during transitions is fun and it may even put you on the podium.

Article adapted from Gale Bernhardt. USA Triathlon
This article originally appeared on

Triathlon Training Tips

Triathlon Training Tips

Whether you are a beginner or a seasoned veteran, the following triathlon training tips will help prepare you for race day.

Train on the Bike you Race.
Your bike does not need to be expensive, so long as it’s reliable. One thing it must be is the bike you will use on race day. Don’t spend months training on one bicycle, then upgrade to an unfamiliar bike for the race. Same can be said of training on your “training bike” and then racing on your “race bike”. Race on the bike you train with. You want familiarity when racing.

Invest in Good Shoes.
Depending on the triathlon you are racing, you may be on your feet from 5K to 42K. Spend the money on a good pair of shoes from a store that specializes in running. The expert employees will be able to fit your feet with the perfect shoe for your gait, foot shape and race ambitions. Run Wild Sports is one of our sponsors and Alamo 180 athletes receive 10% discount.

Train for the Water you will Race.
If the triathlon has an open water start, try practicing in a lake, rather than the pool. The closer you can mimic the conditions you will have at the race, the more prepared you will be on race day. During your training, focus on your swimming technique as this makes the largest difference in your results on race day. Make sure your breathing, kick, body position, and arm rotation are in the proper form. Poor form kills momentum in the water.

Train for Transitions.
By training for transitions, you can save precious minutes on race day. Time how long it takes to change from your wetsuit (if you plan to wear it in your race) to your cycling gear, then find ways to decrease this time such as stepping out of your wetsuit while fastening your helmet, or putting your feet in your cycling shoes while they are already strapped into your pedals. Make transition practice a regular event to ensure a smooth, seamless transition come race day.

Come race day, make sure you know where you racked your bike. You don’t want to come out of the water and into transition lost and confused because you cannot remember where you bike is.

Don’t Over Train.
It is easy to get swept up in the excitement of training for a triathlon, but don’t forget to plan days of rest in your training program. On race day, your adrenaline will help carry you onward – don’t risk injury for a few extra hours of training. Rest up and taper down – your body will love you for it.

Vary your Workout.
Just as your body will fail to progress if subjected to the same level of intensity at each workout, so will your mind become bored doing the same workout. Keep your motivation high by varying your workouts. If you typically train indoors, head outside for a trail run.

Lubricate Your Body.
You have no trouble gliding through the water without resistance. Such is not the case when it comes to your thighs against the bike seat. Lubricate all contact points on your body with any number of commercially available body glides. You can find these at any fitness or running store. Another great option is Vaseline. Perfect for placement on the thighs and even on your ankles to prevent blisters from your cycling and/or running shoes.

Fuel Your Body.
Energy gels and blocks are easy to carry in the pouch of a fuel belt and will keep your energy level high and your performance at its peak on race day. After 45 minutes to 1 hour of racing or training, you need to fuel your body with carbohydrates and electrolytes. Don’t wait until race day to try a new energy gel. Practice with different brands and flavors during practice to determine which works best for you.

Slow and Steady Start Wins the Race.
Many a racer has burned out midway through a race because they started out too quickly. Since the first leg of a triathlon is in the water, plan to train and swim at a steady pace that you can sustain for the entire swim portion. Stay relaxed and maintain proper breathing. Do not get caught up in the pace of faster swimmers. Let them go and focus on your form and pace. By not over-expending energy in the water, you will be refreshed for the cycle portion. You just might catch up to them on the bike portion!

Alamo 180 offers team and individual triathlon training services. We also offer swim sessions designed to improve your swim technique and make you more efficient in the water. If you are thinking about getting into triathlon racing this season, train with Alamo 180!

Article adapted from Beginner Triathlon Training