Prepare to conquer one of the most scenic and memorable races in the U.S.—the Half Distance Triathlon in Pennsylvania, held at the stunning Bald Eagle State Park. Your journey starts with a 1.2-mile swim in the calm, clear waters of Foster Joseph Sayers Lake (average water temp: 76°F/24°C), with a beach start that eases you into race day.

From there, take on a 56-mile bike course through the heart of Happy Valley. You’ll ride rolling hills, tackle climbs over Hublers Ridge and Pleasant Gap, and pass by expansive farmlands, ending near the vibrant energy of Penn State University.

The final challenge: a 13.1-mile run through the iconic Penn State campus. You’ll pass historic landmarks like Old Main and the Nittany Lion Shrine before finishing triumphantly at the 50-yard line of Beaver Stadium—cheered on by fans and fueled by pride.

Why This 44-Week Plan Sets You Up for Success
Designed specifically for Senior Triathletes 60+, this plan blends experience, science, and smart structure to get you race-ready without risking injury.

✅ Gentle On-Ramp: A beginner-friendly 12-week base phase builds core strength and confidence
✅ Sustainable Endurance: Long, low-intensity sessions increase stamina while respecting your body
✅ Functional Strength Workouts: Improve balance, maintain bone health, and reduce injury risk
✅ Speed & VO2 Max Training: Retain race-day sharpness with structured interval work
✅ Smooth Transitions: Neuromuscular drills and brick workouts for faster, fluid movement
✅ Tech-Ready Sessions: Compatible with Garmin, smartwatches, and major training platforms
✅ Senior-Specific Recovery Cycles (2:1): Recovery built into every phase to keep you strong

🏁 Plan Structure At a Glance
🧱 Base Phase (12 Weeks)
• Weekly training grows from 4 to 10.5 hours
• Focus on mobility, strength, and technical skill
• Develop endurance without overtraining

🚀 Triathlon Training Phase (32 Weeks)
• Peak volume reaches 12.5 hours/week
• Integrates bricks, intervals, and race-specific sessions
• Maintain top-end fitness with smart intensity

🎯 Bonus Support
✔️ Expert swim drills and structured workouts
✔️ Heart rate, power, and RPE-based options
✔️ Workouts built for your body—not your younger self

Whether this is your first Half Distance Triathlon or your tenth, this plan helps you arrive strong, safe, and ready.

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