For senior triathletes aged 60 and over, this 24-week training plan is designed to address the specific physiological needs that emerge with age, while building the endurance, strength, and efficiency required for this course. This plan is ideal if you're able to complete an Olympic distance triathlon.
💧 Swim-Specific Preparation
The plan incorporates swim endurance sessions and form-focused drills to improve stroke economy and reduce energy waste—key for navigating the chilly (63°F / 17°C) open water conditions of the Santa Cruz course. Video swim drills promote better body position and propulsion.
🚴 Bike Conditioning for Coastal Hills
Progressive long rides, combined with strength endurance intervals, prepare the body for sustained climbs and rolling terrain. Power- and heart rate-based workouts help regulate effort over the 56-mile bike leg, enhancing cardiovascular resilience and muscular efficiency.
🏃 Run Durability for a Coastal Course
The out-and-back run along the coastal path demands durable running mechanics and mental pacing. This plan includes tempo efforts, long runs, and brick sessions to support consistent pacing, especially when transitioning off the bike.
💪 Strength & Bone Health
Age-specific resistance training is included to combat muscle loss and maintain bone density. Exercises focus on joint integrity, postural stability, and movement control—reducing the risk of overuse injuries.
🫁 VO₂ Max & Neuromuscular Support
Timed high-intensity intervals preserve top-end aerobic capacity and coordination. These are introduced progressively to maintain speed and functional movement patterns without excessive fatigue.
🧠 Cognitive & Transition Drills
The plan integrates transition practice and neuromuscular activation, which support mental focus and physical responsiveness—important for adapting to changing race conditions.
📈 Progressive Volume & Recovery Focus
Weekly training volume starts around 7.5 hours and peaks at 12.5, with a 2:1 build-to-recovery week ratio. This approach supports recovery and adaption, especially critical for older athletes whose tissues may take longer to recover.
🧘 Mobility & Movement Efficiency
Mobility routines target flexibility, joint health, and movement economy—especially important for senior athletes who may experience decreased range of motion.
This training plan aligns with the realities of aging physiology. It provides a path to sustainable performance by addressing the demands of the Half Distance Triathlon in Santa Cruz through carefully structured progression, recovery, and strength integration.
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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.