This 36-week training plan is built specifically for senior triathletes aged 60+, combining smart endurance training, strength work, and race-specific preparation to help you perform your best.

Designed for the Demands of Gulf Coast Racing
With a 1.2-mile swim in the unpredictable Gulf of Mexico, a flat but fast 56-mile bike ride through Pine Log State Forest, and a spectator-friendly, coastal 13.1-mile run, this race demands preparation tailored to both the athlete and the course. This plan helps you master open-water conditions, develop race-day pacing on the bike, and execute strong, steady running in Florida’s warming temps.

Built for Seniors—From the Ground Up
Whether you’re returning from a training break or building from scratch, the first 12 weeks establish a solid base—enhancing joint mobility, cardiovascular fitness, and muscular endurance. The following 24 weeks build strength, speed, and stamina while sharpening the race skills you'll need to thrive on the Gulf Coast course.

Why Senior Triathletes Trust This Plan

✅ Heart Rate & Power-Based Sessions – Sync with Garmin and smart platforms

✅ 2:1 Periodized Structure – Progress safely while avoiding overtraining

✅ Bone Density & Strength Focus – Includes resistance work to fight age-related loss

✅ Zone 2/3 Endurance – Builds lasting aerobic durability

✅ VO2 Max & Speed Training – Keeps your edge sharp

✅ Race-Specific Brick Workouts – Practice transitions and race-day flow

✅ Technique-Driven Swim Sessions – Includes video drills for stroke refinement

Your Roadmap to Race Day
🔹 Base (Weeks 1–12): Aerobic conditioning, functional strength, swim technique
🔹 Build (Weeks 13–24): Tempo sessions, open-water prep, long brick workouts
🔹 Peak (Weeks 25–36): Threshold training, race simulation, taper and sharpen

Weekly Commitment
Start at just 7.5 hours per week, peaking at 12—efficient, sustainable, and senior-focused.

Complete Training Breakdown
💪 Strength: 82 sessions | 59 hrs
🏊 Swim: 135 sessions | 47 hrs
🚴 Bike: 120 sessions | 109 hrs
🏃 Run: 98 sessions | 60 hrs

Train with purpose. Race with confidence.
If you’re aiming to finish strong at the Half Distance Triathlon Gulf Coast, this plan gives you every tool to succeed. You’ve worked hard to get here—now train with a strategy that respects your experience and supports your goals.

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