Whether you’ve conquered sprints, Olympic distances or stepped away from racing for a while, this plan is designed specifically for Senior Triathletes 60+ who are ready to level up without overtraining or risking injury.
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From the chilly 66°F (19°C) waters of Pennington Flash to the rolling bike climbs through Victoria and Old Kiln Roads, and the energy-filled run past Bolton Town Hall—this race demands strength, stamina, and smart pacing. That’s exactly what this plan delivers.
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Why This Plan Works for Senior Athletes
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✅ Built for Aging Athletes – Prioritizes joint health, muscle preservation, and cardiovascular efficiency.
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✅ Heart Rate & Power-Based Workouts – Works seamlessly with Garmin and other smart devices.
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✅ Strategic Periodization – 2:1 work-to-recovery ratio reduces injury risk while enhancing performance.
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✅ Strength & Bone Health Focus – Includes resistance workouts to maintain muscle mass and bone density.
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✅ Aerobic Endurance + Speed – Low-intensity base building + targeted VO2 max sessions for race-day readiness.
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✅ Integrated Swim Drills with Video – Boost open-water confidence without wasting time poolside.
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✅ Brick & Threshold Sessions – Mimic the Bolton race day demands for smoother transitions and sustained pacing.
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A Training Plan That Evolves With You
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🔹 Base Phase (Weeks 1–12): Rebuild core strength, flexibility, and aerobic endurance.
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🔹 Build Phase (Weeks 13–24): Introduce tempo work, longer bikes, open-water prep, and bricks.
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🔹 Peak Phase (Weeks 25–36): Sharpen with intervals, track work, and race-specific pacing strategies.
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Bolton-Specific Race Benefits
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🟦 Tackle the 840m bike climb with confidence using structured strength and tempo rides.
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🟦 Handle the 13.1-mile double loop run with neuromuscular drills and race-pace simulations.
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🟦 Swim strong in cool open water thanks to video-supported swim sets and technique work.
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What You Get
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🕒 Start at 7.5 hrs/week → Build up to 12 hrs/week
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💪 Strength Training: 82 sessions | 59 hrs
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🏊 Swim Training: 135 sessions | 47 hrs
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🚴 Bike Training: 120 sessions | 110 hrs
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🏃 Run Training: 98 sessions | 61 hrs
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Don’t leave your race to chance. Train with purpose and show up strong on the Bolton start line.
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👉 Start your Half Distance Triathlon journey today—because age is just your advantage.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.