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HomeHalf IM Training To Vineman


Welcome to the Golden Gate Triathlon Club's Half Ironman Distance Training Program (HIT)
Performance Coaching provided by TrainCompeteGetFaster and Portman Coaching

     Ashley Relf finishing at 2012 ITU World Championships.

Mike Portman of Portman Coaching

 Helming Athletics demonstrating excellent mobility. 

Ashley Relf of TrainCompeteGetFaster™ and Mike Portman of Portman Coaching will be providing performance coaching to help you reach your highest goals and have fun doing it.

This year we will be providing training for both Vineman 70.3, Barbs Race, and any other Mid-July Race.  This is an unique option we are including for those of you who didn't get to register for Vineman 70.3 before it sold out but would still like to train for an event around this time frame.  Olympic distance athletes will be training with half ironman distance athletes- these training programs will be the same with some customization available on a case-by-case basis. 


This program is intended for our intermediate to experienced athletes, meaning you have completed an Olympic distance event within the past 12-months and it is recommended you have done one half Ironman, although not required. Additionally, you must be in good physical condition and healthy (without injury).


Ashley Relf, is an experienced and decorated triathletes, is a seasoned veteran of the course qualifying for the 70.3 World Championships on the course as well as finishing sub 5:00 in 2009. She most recently competed at the 2012 ITU World Championships where she placed in the top 20 among the world's best. In addition, she holds a MA in Sport Psychology, which provides a mental edge to her coaching.

Mike Portman is also and experienced coach and decorate triathlete with a number of podiums to his credit. As a USAT Certified Coach Mike has learned the very best coaching techniques from all over the world. Involving different training phases, key sessions, recovery workouts, training the mind, eating right, and so much more. Coach Mike knows all the 'ins and outs' for all different types of endurance athletes.


TrainCompeteGetFaster™ & Portman Coaching @ Vineman will provide:

  • Professional Weekly Training Plans
  • Free Account with
  • Injury Prevention Speaker by Dr. Michael Lord - Private Event
  • Coached Weekday Workout
  • Coached Weekend Workout
  • Strength & Conditioning Program with Helming Athletics. Hosted at San Francisco CrossFit in the Presidio. Optional.
  • Incorporated Helming Athletics Strength & Conditioning workouts into weekly schedule.
  • Email access to Ashley and Mike

Strength & Conditioning for HIT

Coached by Helming Athletics

Located at San Francisco CrossFit

1162A Gorgas Ave.

San Francisco, CA 94129

In Partnership with GGTCs HIT PROGRAM-Coached by TCGF(TrainCompeteGetFaster)


  • Program: A skill-based Strength & Conditioning Program that is designed and periodized to complement the endurance athlete’s hectic training and racing schedule. Overall goal: learn how to be a better athlete,how to move more efficiently, and how to problem solve injury while getting stronger and more powerful in the process.
  • Cost: $225 (only $22.50/class-with intro class for Free!) Intro Class Valued at $110.00. $25 drop in.
  • **Athletes who miss the first week of sessions (week of May 6th), will have to schedule a private intro session with Nate for the above rate.**
  • Includes: Includes a special 10-pack of classes used during 10 week GGTC HIT Program* (runs 5/6-7/11).
  • **Everyone starts with a 10 pack of sessions. Classes are redeemed only when you use them. Examples, if you come 1x week it will last 10 weeks. If you come 2 x week if will last 5 weeks. Athletes can then purchase new 10 packs when their current classes run out. If you skip weeks, you do not lose sessions!
  • **For those who do not attend these classes, there will be DIY strength workouts written into the HIT schedule.
  • Offered thru: GGTC
  • Class Day Offerings:  Tuesday and Thursday Mornings
  • Class Start Time:  7:00 am
  • Class Length: 1 hour
  • Tues/Thurs 7am Coach: Nate Helming
  • Dates 10 pack starts (after introductory classes): First intro class is Tuesday May 6th.The 10 pack begins only when you redeem your first session.
  • More Information about where my class will be held:
  • Parking: Yes
  • Showers: Yes
  • Optional Days:  Monday 7pm (taught by Pat Griffin) 
  • What happens when I run out of my 10 pack? When you run out, you choose to buy directly from San Francisco CrossFit at $225 for a 10 pack.
  • What if I don’t sign up but want to drop inContact Nate at
  • Do I have to be a GGTC Member to join this program? YES
  • Do I have to be a member of the HIT program to join this Program? HIT members will join an ongoing strength & conditioning class run by Helming Athletics. Thus, you do not have to be a HIT member or a GGTC member to join these classes. But you do have to be a GGTC member to join the HIT group and benefit from the comprehensive package.



Training Start Date

Monday, May 5th

1st Coached workout TBD




Race Date for Vineman 70.3

Sunday, July 13th, 2014

Windsor, CA

Course Details 


Race Date for Barbs Race

Sunday, July 27th, 2014


You must be a member of GGTC to join this program.  If you are not already a member, please go to the Membership page and join!

If you have any questions, please email Email Questions .

NON-MEMBERS: Register Here

This program is for Golden Gate Triathlon Club members so please activate your membership online to join the club and then sign up for the program below.


Half Ironman Training REGISTRATION - $265

Who is this for? This program is intended for our intermediate to experienced athletes, meaning you have completed an Olympic distance event at least once within the past 12-months. Additionally, you must be in good physical condition and healthy (without injury).

When will I be working out? Training schedules will be updated weekly. As a participant, you'll be able to log-in to a training program and view your workout schedule for the week. 

Where will I be training? Weekend group workouts will be held.  More information regarding training plans will be updated soon. 

What happens if I can't make it to all the workouts? As an experienced athlete, you know the drill, knocking out your workouts is up to you. Keep to the schedule as best you can. You can always contact your coaches for help in planning your week.

Do I have to race? No. Participation is optional. This program is about trying something new, setting goals, and achieving them. Many participants use this program as a way to see if they want to do a future half ironman or Ironman!



The Fine Print: This program is for Golden Gate Triathlon Club members so if you aren't already a member, sign-up instantly online to join GGTC. GGTC Membership gains you access to various club workouts and numerous sponsor discounts. There are no refunds for this program.


 If you have questions that need to be answered, please email us