Get race-ready for the Middle Distance Triathlon in Salou with a proven 36-week beginner training plan designed for first-timers and age groupers alike. Whether you’re tackling the warm waters of Llevant Beach, flying down the award-winning bike course, or pushing for a strong run finish along the Costa Dorada, this plan prepares you for every challenge.
✅ Build Confidence in Open Water:
Start with a 12-week foundation phase to sharpen your swim technique with guided drills and video instruction. Practicing beach starts and sighting prepares you for Salou’s two-lap sea swim with a rolling start and possible wave entry.
🚴♀️ Maximize Speed on the Fast Bike Course:
Salou’s 85KM closed-road bike course is flat and built for speed, with just 400m of climbing. You’ll benefit from structured heart rate and RPE-based cycling sessions, ideal for triathletes using aero bars or time trial bikes. Interval and tempo rides simulate race day conditions and boost your pacing confidence across the three laps.
🏃 Stay Strong on the Coastal Run:
The four-lap, fast, and flat 21KM run demands steady endurance and mental focus. Long runs, race-pace efforts, and brick workouts are built into your weekly schedule to ensure your legs are ready to run strong off the bike and finish with pride on the red carpet.
💪 Strength & Conditioning Included:
Low-impact, triathlon-specific strength sessions with video demonstrations help improve posture, core stability, and injury resistance—essential for beginner triathletes.
📈 Progressive, Flexible Structure:
Start with 7 hours/week and build to 12 hours. You’ll never feel overwhelmed, just steadily challenged. Each phase of this Middle Distance Triathlon training plan is designed to meet you where you are—and take you to the finish line.
📧 Personalized Email Coach Support:
Questions along the way? You’re not alone. Our coach support gives you the answers and encouragement you need to keep going.
Prepare with purpose. Race with confidence.
👉 Start your Middle Distance Triathlon training today and turn Salou into your success story.
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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.