This expertly crafted 44-week Middle Distance Triathlon training plan is tailored for senior athletes preparing to race in Cesenatico, Italy. From the flat beach swim to the hilly Romagna bike course and fast coastal run, every workout is designed to help you tackle each segment with confidence, strength, and efficiency.
Here’s how this plan prepares you for race day in Cesenatico:
🏊 Swim (1.9 km, beach start/finish)
You’ll build endurance with long aerobic swim sets, while drill-focused technique sessions improve your efficiency in open water. Transition practice and pacing sets simulate the calm entry and steady effort needed for Cesenatico’s single-lap beach swim.
🚴 Bike (90 km, 900m elevation gain)
Progressive hill workouts prepare you for the technical climbs and descents of the scenic Romagna hills. Low-intensity endurance rides build fatigue resistance on the flat sections, while targeted strength training supports safe, sustained climbing power.
🏃 Run (21 km, flat multi-lap coastal route)
Fast, flat intervals and brick workouts replicate the rhythm and pacing of Cesenatico’s waterfront run. The plan includes race-specific pacing strategy, leg turnover drills, and recovery protocols to help you stay strong through the final kilometers.
✅ Key Benefits for Senior Triathletes:
✔️ Gradual, sustainable progression – ideal for athletes over 60
✔️ Joint-friendly strength training – maintain muscle and bone health
✔️ VO2 max sessions – improve speed without overtraining
✔️ 2:1 work-to-recovery ratio – age-appropriate periodization
✔️ Device-compatible workouts – Garmin, heart rate, power, or RPE
✔️ Race simulations & tune-up events – build confidence and experience
✔️ Technique-driven swim sets – boost open water efficiency
✔️ Expert support via email – guidance when you need it most
Whether you're returning to triathlon or starting a new chapter in your athletic journey, this Middle Distance Triathlon training plan provides the structure, recovery, and specificity to help you succeed at Cesenatico.
👟 Take the next step toward your race goals—start your personalized journey with expert coaching support included.
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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.