This 44-week triathlon training plan is built to help you arrive race-ready, confident, and injury-resilient. Designed specifically for athletes over 40, the plan blends smart periodization, age-appropriate strength work, and race-specific preparation to help you make the most of every training hour.

🏊‍♂️ Swim-Ready Conditioning
The training plan includes a 12-week base phase focused on swim technique and endurance—key for mastering the 1.2-mile point-to-point saltwater swim at Wrightsville Beach. You'll build the form and stamina needed to take advantage of the current-assisted tide for your fastest swim split yet.

🚴‍♀️ Power for a Fast, Flat Bike
Your training includes progressive long rides, tempo efforts, and power-based sessions designed to match the flat 56-mile course through rural country roads, including the scenic Cape Fear River crossing. Brick workouts simulate real race conditions and transitions—ideal for executing a smooth and strong ride-run combo.

🏃 Strength for the Final Miles
The 13.1-mile downtown Wilmington run can be deceptively tough, especially with crowd energy at the “hot corner.” This plan helps you develop the muscular endurance, pacing strategies, and mental grit to stay strong through the finish—right by the historic USS North Carolina.

✨ Why Masters Athletes Succeed with This Plan:

✅ Progressive Structure: No prior endurance training needed. Start from 4 hours/week and build to 12.5 hours/week.
✅ 3:1 Periodization: Three build weeks followed by a recovery week—ideal for sustainable progress.
✅ Masters-Focused Strength: Reduce injury risk and maintain performance with age-specific conditioning.
✅ Race-Specific Brick Workouts: Develop smooth transitions and pacing confidence.
✅ Smart Metrics: Train by heart rate, power, or RPE—fully compatible with Garmin and other devices.
✅ Swim Drills + Technique: Targeted workouts to improve open water form and endurance.
✅ Coach Support: Includes personal email access to a certified coach throughout your training journey.

Take the guesswork out of race prep. Whether you're aiming for your first Half Distance Triathlon or your fastest, this plan is your complete guide to training with purpose—and crossing the finish line with pride.

👉 Start your training today and gain the structure, support, and confidence you need to succeed at the Half Distance Triathlon North Carolina.

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