🥇 2026 SIX MONTH HALF DISTANCE TRIATHLON ECUADOR - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE TRIATHLON ECUADOR - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Half Distance Triathlon in Manta, Ecuador, presents a unique blend of coastal terrain, warm tropical weather, and a race-day environment that demands strategic preparation. This 24-week Half Distance Triathlon Training Plan is designed specifically for experienced athletes aged 60 and over, providing a structured, evidence-based approach to help you meet the race’s physical and environmental challenges with confidence.
Race day begins with a 1.9km swim in the warm, calm Pacific Ocean waters averaging 78°F (26°C). Our plan incorporates video swim drills focused on stroke efficiency and aerobic conditioning to build endurance without overtaxing your system. This prepares you for sustained effort in warm water, enhancing your ability to maintain form and pace from the start.
The 90km bike course is a flat, three-lap route along Manta’s coastal roads, favoring speed and steady power output. The plan’s heart rate and power-based bike sessions train you to sustain a strong, efficient cadence on flat terrain while managing energy reserves. Additionally, VO₂ max and threshold intervals included in later training phases build your capacity to push through fatigue and optimize race-day pacing.
The final 21km run features two loops through Manta’s streets, with an average air temperature of 77°F (25°C). The program’s gradual progression in running volume and intensity prepares your muscles and cardiovascular system for this tropical challenge. Transition drills and neuromuscular activation exercises improve your movement economy, helping you maintain form and reduce injury risk in the heat.
A key benefit of this Half Distance Triathlon Training Plan is its senior-specific strength training, which maintains muscle mass and bone density—critical factors in preventing injury and supporting endurance. The 2:1 build-to-recovery ratio ensures sustainable progression, minimizing overtraining while maximizing performance gains. This approach balances aerobic conditioning, speed work, and recovery, allowing you to adapt effectively to race-day demands.
By following this comprehensive plan, you develop the endurance, power, and resilience needed to navigate Manta’s coastal swim, flat bike, and warm run conditions. Personalized email coach support is included, providing guidance tailored to your progress and needs.
If you are ready to prepare for the Half Distance Triathlon in Ecuador with a senior-focused, structured approach that supports performance and longevity, this training plan offers a clear path forward. Begin your preparation with confidence and expert guidance to achieve your race goals.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:51:00 | 02:00:00 |
|
Swim
x3
|
01:21:00 | 00:50:00 |
|
Bike
x3
|
02:42:00 | 03:00:00 |
|
Strength
x1
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:51:00 | 02:00:00 | |
|
|
01:21:00 | 00:50:00 | |
|
|
02:42:00 | 03:00:00 | |
|
|
01:16:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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