🔥HALF DISTANCE TRIATHLON KENTING TAIWAN - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥HALF DISTANCE TRIATHLON KENTING TAIWAN - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Half Distance Triathlon in Kenting, Taiwan poses specific physiological and environmental challenges—particularly for athletes aged 60 and older. A open-water swim in warm coastal waters; an extended flat bike segment with potential wind exposure; and a run course featuring elevation gain through Sheding Natural Park all require a carefully periodized, age-aware approach to training.
This 36-week Half Distance Triathlon training plan is engineered to address the unique needs of senior triathletes—preserving strength, optimizing endurance, and protecting against injury and overtraining.
How the Plan Prepares You for Kenting’s Course
Swim (1.9KM – M-shaped in Little Bay):
✔️ Technical swim focus in the base phase improves efficiency and comfort in open water.
✔️ Video-based drills target stroke mechanics, reducing energy waste.
✔️ Neuromuscular training prepares for pacing adjustments during the multi-turn course.
Bike (90KM – Flat, coastal with exposure):
✔️ Endurance-focused rides build sustained aerobic capacity essential for steady-state efforts.
✔️ Power-based sessions develop pacing precision and adaptability to wind.
✔️ Brick workouts simulate the fatigue profile of Kenting’s flat-to-hilly bike-run transition.
Run (21.1KM – Gradual climbs, natural terrain):
✔️ Tempo and threshold sessions improve muscular resilience for climbing late in the race.
✔️ Progressive volume accounts for joint recovery and tendon durability.
✔️ Run-specific strength training targets lower-body stability and stride economy.
Plan Features Tailored to the Senior Athlete
✅ Structured 2:1 periodization reduces injury risk while promoting adaptation
✅ Age-specific strength training maintains muscle mass and bone density
✅ Smart-device integration supports precision and accountability
✅ VO2 max and aerobic capacity sessions maintain cardiovascular function
✅ Starting volume under 8 hours/week, progressing to ~12 at peak, balancing workload with recovery needs
This plan is grounded in current endurance science and built for the demands of aging athletes. If your goal is to race the Half Distance Triathlon in Kenting with confidence, this program offers a sustainable, data-driven path to peak performance.
📩 Includes personalized email coach support—for guidance, feedback, and adjustments based on your progress.
👉 Start structured, race smart. Let this plan be your edge on race day.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:17:00 | 03:00:00 |
|
Swim
x3
|
01:18:00 | 00:50:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Run
x2
|
01:34:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:17:00 | 03:00:00 | |
|
|
01:18:00 | 00:50:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
01:34:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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