This structured 44-week training plan is designed for athletes aged 60 and older who are preparing for the Half Distance Triathlon Calgary in Harmony, Alberta. With its elevation changes, cool water temps, and multi-loop course design, this race requires specific physical readiness. This plan prepares you for every aspect of race day while respecting the unique needs of senior athletes.

🏊 Swim Preparation – Lake Harmony
The two-loop swim in Lake Harmony includes an Aussie exit and typically takes place in 70°F (21°C) water.
✅ Progressive open-water swim simulations build comfort with wetsuits and cooler temperatures
✅ Technique drills improve efficiency in multi-lap formats
✅ Includes race-pace efforts to simulate start dynamics and loop transitions

🚴 Bike Training – Rolling Foothills Terrain
The 56-mile ride features two loops of rolling terrain, wind exposure, and gradual elevation changes.
✅ Endurance rides on varied terrain build strength for extended climbs
✅ Low-cadence in Zone2/3 develops muscular endurance
✅ Structured intervals mimic wind resistance and elevation shifts
✅ Bricks prepare your legs for smooth transitions to running

🏃 Run Training – Multi-Loop Course Along River & Golf Paths
The run includes three out-and-back loops through the Bow River trail and golf course paths.
✅ Focus on pacing and nutrition for looped courses
✅ Run-walk strategies available for durability and fatigue management
✅ Interval runs and tempo efforts to build run confidence off the bike

🧠 Plan Tailored for Senior Athletes
This training plan emphasizes longevity, safety, and performance for athletes 60 and older.
✅ Gradual build from 4 to 12.5 hours/week
✅ 2:1 work-to-recovery ratio supports joint health and recovery
✅ Resistance training included for bone density and functional strength
✅ Neuromuscular and mobility sessions to enhance coordination and balance

📊 Tech-Ready and Evidence-Based
✅ Compatible with Garmin, smartwatches, and leading training platforms
✅ Includes pacing guidance using heart rate, power, or perceived exertion
✅ Avoids overuse injuries with built-in recovery weeks and strength work

This plan provides the structure and support needed to prepare for the unique demands of the Half Distance Triathlon Calgary course. Whether you’re returning to racing or tackling this distance for the first time, it’s built to guide you safely toward the finish line.

👉 Get started today and receive personalized email coach support to help you stay on track, answer training questions, and adjust for your needs.

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