Designed specifically for athletes 40+, this 44-week Middle Distance Triathlon training plan prepares you for the unique demands of the Challenge Salou course—swim, bike, and run—while supporting long-term progression, resilience, and peak performance on race day.

🌊 Train for Salou’s Coastal Swim
The race begins with a 1.9KM sea swim off the golden sands of Llevant Beach. This plan includes frequent open water simulation workouts, surf entry/exit drills, and stroke-improvement sessions to prepare you for Salou’s two-lap rolling start and shallow, often warm, waters.

🚴 Get Ready to Ride Fast and Flat
The 85KM bike course is made for speed—flat, smooth, and ideal for aero-bars or TT bikes. With just 400m of climbing, your training features power-based intervals and long endurance rides to help you maintain high speeds and efficiency across three laps on a closed, fast course.

🏃 Master the Fast 21KM Run
The four-loop beachfront run is flat and lined with spectators—perfect for a strong, consistent finish. Our plan includes brick sessions, tempo runs, and progressive pacing strategies that help you stay steady and strong through each lap and finish on the red carpet with confidence.

✅ Here’s How This Plan Sets You Up for Salou Success:
✔️ Built for Masters Athletes 40+ – With recovery-focused structure and age-smart progression
✔️ Swim Drills & Open Water Prep – Boost confidence for beach starts and shallow sea swimming
✔️ Speed & Endurance on the Bike – Specific workouts for fast, flat terrain
✔️ Brick Workouts – Run strong off the bike, just like on race day
✔️ Smart Metrics & Tech Integration – Syncs with Garmin and major platforms
✔️ Strength & Durability – Weekly routines for injury prevention and core strength
✔️ Confidence-Building Races – Optional B and C races built in to track your progress

🎯 Make Salou Your Strongest Race Yet
Whether this is your first Middle Distance Triathlon or you’re returning to the sport, this plan gives you a clear, supported path to race day. Personalized coach support via email ensures you're never training alone.

👉 Start your journey today with a proven Middle Distance Triathlon plan designed for masters athletes who want to feel strong, prepared, and proud at the finish line in Salou.

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