This 44-week Half Distance Triathlon training plan is specifically designed for athletes 40+ preparing for half distance triathlon events. It follows evidence-based principles and age-appropriate periodization to build endurance, strength, and race-specific skills progressively and safely.
✔️ Structured Periodization
Utilizes a 3:1 build-to-recovery ratio to balance training stress with rest, promoting aerobic development and reducing injury risk.
Weekly training volume starts at 4 hours and increases to 12.5 hours, aligning with established guidelines for endurance progression in older athletes.
✔️ Swim Training Tailored to Santa Cruz Conditions
Includes video-supported swim drills focused on improving stroke efficiency and open-water skills, reducing energy waste in 63°F ocean water.
Aerobic swim volume and sighting practice build confidence for the clockwise swim around the Wharf.
✔️ Bike Workouts for Hilly Coastal Terrain
Long rides replicate the 2,500+ feet elevation gain, with low-cadence hill intervals to increase muscular endurance.
Training intensity is guided by heart rate, power, and Rate of Perceived Exertion (RPE) to optimize pacing and manage fatigue.
✔️ Run Preparation for the Coastal Out-and-Back
Includes tempo runs, interval training, and brick workouts to develop running economy and smooth bike-to-run transitions.
Workouts mirror the 13.1-mile course along West Cliff Drive, Natural Bridges, and Wilder Ranch.
✔️ Masters-Specific Strength Training
Twice-weekly strength sessions target muscle preservation, joint stability, and core strength—key factors in preventing injury and maintaining performance with age.
✔️ Technology Integration and Coach Support
Compatible with Garmin, TrainingPeaks, and other platforms for seamless workout tracking.
📧 Personalized email coaching offers guidance on pacing, training adjustments, and injury prevention.
📌 This training plan applies proven endurance science tailored to the Half Distance Triathlon in Santa Cruz and the needs of athletes 40+. It systematically develops your fitness and skills for race day success while minimizing injury risk.
➡️ Prepare confidently with a detailed, research-based plan and expert support designed for Masters athletes ready to excel in their next Half Distance Triathlon.
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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.