Build your GP Triathlon São Carlos plan
Your coach opens with the GP Triathlon São Carlos set for February (an estimate until the date is announced), asks about your week and your fitness, then writes every session of your triathlon plan. Free, and you can start as a guest. About 16 weeks to go.
Start your GP Triathlon São Carlos plan- Formats
- Extreme, Sprint, Super Sprint
- Terrain
- Rolling
GP Triathlon São Carlos distances
- Extreme 1 km swim, 100 km bike, 10 km run
- Sprint 0.8 km swim, 20 km bike, 5 km run
- Super Sprint 0.4 km swim, 10 km bike, 2.5 km run
Course
The GP Triathlon São Carlos course
The GP Triathlon São Carlos is based at the Parque Eco Esportivo Damha, a lakeside sports park in São Carlos, a university city about 850 m above sea level in the interior of São Paulo state. The weekend is split in two: the Extreme (1 km swim, 100 km bike, 10 km run) starts in the Lago do Chibarro, with its first transition at the lake and the second at the main arena, while the Sprint (750 m, 20 km, 5 km, with a mountain bike category) and the Super Sprint (375 m, 10 km, 2.5 km) race the following day from the park.
Read the full course notes
The organisers had not yet posted course maps or elevation for this edition, and the rules let routes adapt to local road permits, so check the course page before race week. Expect rolling inland roads rather than a flat coastal course. The Extreme has the same 6-hour limit and 12 m no-draft rule as the rest of the GP series.
- Terrain
- Rolling
- Formats
- Extreme, Sprint, Super Sprint
- Race-day conditions
- Late summer in São Carlos is hot and wet: highs are usually 27–28 °C, nights around 18–20 °C, and afternoon thunderstorms are common (about 160–185 mm of rain a month). Lake water at this time of year is likely to be warm, and GP rules allow wetsuits for age-groupers only at 24.5 °C or below, so train for a non-wetsuit swim. The schedule posted so far starts the Extreme at midday, so plan for racing in the hottest part of the day with extra fluids and electrolytes.
What to train for
For the Extreme, the 100 km bike is the heart of the race: build to rides of 3 to 3.5 hours with two or three 20-minute blocks at race effort on rolling roads, and follow your long rides with a 20 to 30 minute run off the bike.
Train in the heat of the day once a week to learn your sweat rate, and rehearse taking 60 to 90 g of carbohydrate per hour on the bike.
Swim without a wetsuit in open water whenever you can, practising sighting and fast exits. Sprint and Super Sprint athletes should add a weekly short, sharp brick in the final month.
Sample week
A sample GP Triathlon São Carlos training week
A week from the middle of the build, about six weeks out. Your plan sets the real distances and paces from your own fitness and adjusts them every week as you train.
- Monday
- Swim, 45 min: drills and technique
- Tuesday Key session
- Bike, 1 h with threshold intervals
- Wednesday
- Swim, 45 min: steady intervals at race effort
- Easy run, 40 min
- Thursday Key session
- Run, 40 min with tempo segments
- Friday
- Rest, or 20 minutes of mobility
- Saturday Key session
- Long ride, 1 h 30 min, then a 20 min run off the bike
- Sunday
- Long run, 1 h easy
Taper
Tapering for the GP Triathlon São Carlos
Start the taper seven to ten days before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course rolls, so keep one short session on undulating ground in the first taper week.
Also in Claude
Ask Claude for this plan
Add AthleteSpace to Claude once, then paste this prompt and put in your own numbers.
Build me a triathlon season for the GP Triathlon São Carlos/SP in February. I train about [hours] hours a week, [days] days a week.
GP Triathlon São Carlos training questions
How long should I train for the GP Triathlon São Carlos?
Most athletes give a triathlon sixteen to twenty weeks of focused training on top of an existing base. The coach counts back from your actual race date, so if you have less time than that it builds the best plan the remaining weeks allow rather than pretending you have longer.
What is the GP Triathlon São Carlos course like?
Rolling. The GP Triathlon São Carlos is based at the Parque Eco Esportivo Damha, a lakeside sports park in São Carlos, a university city about 850 m above sea level in the interior of São Paulo state.
How cold is the water at the GP Triathlon São Carlos?
Late summer in São Carlos is hot and wet: highs are usually 27–28 °C, nights around 18–20 °C, and afternoon thunderstorms are common (about 160–185 mm of rain a month). Lake water at this time of year is likely to be warm, and GP rules allow wetsuits for age-groupers only at 24.5 °C or below, so train for a non-wetsuit swim. The schedule posted so far starts the Extreme at midday, so plan for racing in the hottest part of the day with extra fluids and electrolytes.
When should I start tapering for the GP Triathlon São Carlos?
Start the taper seven to ten days before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course rolls, so keep one short session on undulating ground in the first taper week.
Do I need an account to get a GP Triathlon São Carlos training plan?
Start as a guest and save a free account later. Your coach writes your triathlon plan and adapts it every week as you log your training. No card.