The Half Distance Triathlon Valdivia Chile features a cool-water river swim, a fast 90 km bike through green countryside with short steep climbs, and a flat 21.1 km run across Valdivia’s iconic bridges. This course rewards smart pacing, durable strength, and efficient movement—especially for senior triathletes.
This 24-week Half Distance Triathlon training plan is designed specifically for athletes aged 60 and over, helping you train sustainably, reduce injury risk, and race strong.
✅ Baseline Training Requirements
Before starting, you should comfortably:
• Swim 1,500 meters without stopping
• Bike 30 miles with steady endurance
• Run 5 miles consistently
🏊 Swim – 1.9 km in the 14°C Calle-Calle River
✔️ Technique drills improve stroke efficiency in cooler temps
✔️ Progressive endurance swims simulate the point-to-point course
✔️ Dryland strength targets shoulder durability for wetsuit performance
🚴 Bike – 90 km with 1,400 ft elevation
✔️ Long aerobic rides build steady endurance
✔️ Short Interval repeats develop power for Valdivia’s rollers
✔️ Recovery weeks protect joints and support long-term gains
🏃 Run – Flat 21.1 km through city landmarks
✔️ Brick workouts improve transition readiness
✔️ Tempo and interval sessions maintain leg speed under fatigue
✔️ Mobility and balance training improve stride efficiency
💪 Built for Senior Triathletes
✔️ 2:1 build-to-recovery format prevents burnout
✔️ Integrated strength training preserves muscle and bone health
✔️ VO₂ max workouts enhance top-end aerobic fitness
🎯 Plus:
• Email coach support for personal guidance
• Structured heart rate & power-based sessions
• Smart-platform compatibility (Garmin, Zwift, TrainerRoad)
This isn’t just a plan—it’s a proven system for racing strong and staying healthy. Arrive in Valdivia confident, prepared, and ready to perform at your best.
👉 Start training for your Half Distance Triathlon with expert support tailored to senior athletes.
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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.