Conquer the Half Distance Triathlon Gulf Coast in Panama City Beach with a proven training plan tailored for athletes 60 and over. This course—featuring a 1.2-mile open-water swim in the Gulf of Mexico, a fast 56-mile bike through Pine Log State Forest, and a spectator-friendly, flat 13.1-mile run—demands preparation that’s smart, safe, and age-specific.

This 44-week program helps you perform with confidence, even if you’re new to endurance sports. Designed around the unique physiology of senior athletes, every workout builds the endurance, strength, and efficiency needed to succeed on race day.

Why This Plan Works for You:
✅ Start Smart: A gentle 12-week base phase builds foundational strength and mobility before ramping into peak training.
✅ Endurance That Lasts: Zone 2 aerobic sessions develop cardiovascular strength with minimal stress on joints.
✅ Bone & Muscle Support: Resistance workouts maintain bone density and fight age-related muscle loss.
✅ Race-Day Speed: VO2 max intervals improve your top-end power and help you adapt to course conditions like Gulf currents and rolling bike terrain.
✅ Senior-Specific Recovery: Built-in rest cycles (2:1) and mobility work help prevent injury and fatigue.
✅ Neuromuscular Gains: Transition drills and activation sets sharpen coordination and mental focus.
✅ Device-Compatible: Fully integrated with Garmin, smartwatches, and leading training apps using heart rate, power, and RPE.

Your Weekly Training Snapshot:
🏊 Swim: 168 sessions | 61 hours
🚴 Bike: 151 sessions | 143 hours
🏃 Run: 121 sessions | 76 hours
🏋 Strength: 98 sessions | 70 hours

Phase 1: Base Building (12 Weeks)
Start with 4 hours/week, progressing to 10.5

Focus on technique, joint mobility, and confidence-building

Phase 2: Triathlon Training (32 Weeks)
Ramp to 12.5 hours/week

Brick sessions, speed development, and race-specific skills for Gulf Coast success

🎯 Expert Features Include:
✔ Swim drills adapted to Gulf conditions
✔ Power, heart rate, and RPE-based sessions
✔ Recovery and strength protocols tailored for aging athletes

You’ve earned the right to train smart and race strong. Join a growing community of senior triathletes rewriting the rules of what’s possible.

🌟 Begin your journey today—cross that Gulf Coast finish line ready, resilient, and proud.

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