This 44-week triathlon training plan is designed specifically for Masters athletes aged 40 and older, with careful attention to recovery, durability, and race-specific preparation.

Rather than push intensity early, the plan builds gradually—starting with a 12-week base phase that focuses on aerobic fitness, swim mechanics, and general strength. These early weeks lay a foundation for the more targeted triathlon work that follows.

🏊 Swim – Training for Clarity and Confidence
The open-water swim in Lac d’Allier is generally calm and warm, and the single-loop format removes complexity on race day. Early sessions in the plan focus on stroke efficiency and breathing rhythm, while later workouts develop sustained endurance at race pace. You’ll arrive at Vichy familiar with longer sets and confident in your pacing.

🚴 Bike – Adapting to Rolling Terrain
The Vichy bike course weaves through the undulating Auvergne landscape, with long flats, steady climbs, and technical descents. The training plan reflects this profile, gradually introducing intervals that improve aerobic capacity, strength on inclines, and steady-state effort on flat roads. These sessions also help you learn how to manage pacing across a 90 km ride without overextending.

🏃 Run – Sustaining Effort in the Heat
Running along the Allier River, especially in the later part of the day, often means managing rising temperatures. The plan incorporates frequent brick workouts, allowing you to practice transitioning from bike to run while monitoring effort and hydration. Two-loop simulations help reinforce pacing discipline and mental endurance.

🔍 Built for the Needs of the Masters Athlete
✅ Structured around a 3:1 training-to-recovery model to promote sustainable gains
✅ Includes targeted strength training to support joint health and injury prevention
✅ Offers pacing and intensity guidance via heart rate, RPE, and power zones
✅ Designed with race specificity in mind—preparing you for the demands of the Vichy course

Support is also available throughout the plan via email coaching—offering clarity, accountability, or a second opinion when needed.

This plan is a long-range, measured approach for athletes who value preparation over hype. If you're looking to arrive at the Vichy start line strong, resilient, and ready to meet the course on its terms, this structure provides the path.

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