This 44-week triathlon training plan is expertly crafted for senior athletes (60+) preparing to race through the calm waters of Miramar Beach, ride the scenic Zuari Bridge, and run the elite-rated course toward the Governor’s Palace. Whether you're new to the sport or returning after time away, this structured plan ensures you arrive at the start line strong, healthy, and confident.

🏊 How This Plan Prepares You for Goa’s Race Conditions:
Swim – Calm Ocean Waters at Miramar Beach (1.9 km)
✅ Technique-focused swim workouts build efficiency for open-water confidence
✅ Progressive endurance sets prepare you for a smooth, continuous effort
✅ Skill drills enhance breathing control, sighting, and body balance

Bike – Fast, Scenic Coastal Route Featuring Zuari Bridge (90 km)
✅ Long aerobic rides develop sustainable speed for Goa’s flat, fast course
✅ Strength intervals build power to handle rolling terrain with ease
✅ Brick workouts simulate transitions for faster bike-to-run adaptation

Run – Three-Loop Course with Gentle Elevation (21.1 km)
✅ VO2 max intervals improve your ability to sustain pace across loops
✅ Joint-friendly running volume with recovery weeks built in
✅ Focused strength and mobility work protect knees, hips, and lower back

💪 Designed for the Needs of Senior Triathletes:
✅ Safe Progression: Starts with a 12-week base phase that respects your body’s timeline

✅ Injury Prevention: Includes mobility, flexibility, and age-appropriate recovery blocks

✅ Bone & Muscle Health: Functional strength training to preserve lean mass and joint integrity

✅ Smart Tech Integration: Fully compatible with Garmin, smartwatches, and training platforms—no spreadsheets or guesswork

✅ 2:1 Work-to-Recovery Cycle: Built-in recovery ensures you train consistently without burnout

This is more than a schedule—it's a blueprint for success designed with your age group in mind. Every workout supports your journey to the Half Distance Triathlon in Goa, from the first swim set to race day triumph.

🎯 Take the next step in your triathlon journey—this plan includes personalized email coach support to answer your questions, adjust training to your lifestyle, and keep you motivated every step of the way.

The Half Distance Triathlon in Goa is waiting. Let’s get you to the finish line—strong, prepared, and proud.

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