This comprehensive 36-week Middle Distance Triathlon training plan is expertly crafted to prepare senior triathletes aged 60+ for the unique demands of the Middle Distance Triathlon Gunsan Korea course. The plan aligns perfectly with the race’s swim, bike, and run challenges, ensuring you arrive on race day ready to perform at your peak with confidence.
🏊♂️ Swim Preparation (1.9 km, 2 laps in calm Yellow Sea waters):
The plan begins with a strong focus on swim technique and endurance during the Base Phase (Weeks 1–12), including video-based drills designed to improve efficiency in clear, sheltered water conditions similar to Gunsan’s calm Yellow Sea swim. This ensures you develop the stamina and skill to navigate the course’s marked buoys smoothly.
🚴♂️ Bike Training (90 km, 4 laps on the Saemangeum seawall):
The Build and Peak Phases introduce structured bike workouts tailored for sustained effort on flat, fast, and traffic-free roads—mirroring the world’s longest seawall experience. Incorporating threshold, brick, and interval sessions strengthens your ability to maintain a powerful pace while managing coastal winds, helping you maximize speed and endurance across all four laps.
🏃♂️ Run Conditioning (21.1 km, 3 laps on a flat waterfront course):
Run training prioritizes flat-course endurance and speed, with gradual mileage increases and targeted speed sessions to prepare you for the eco-friendly waterfront route. Hydration and pacing strategies are integrated to help maintain comfort and performance throughout the half-marathon distance on race day.
Key Benefits of this Middle Distance Triathlon Training Plan:
✅ Personalized email coaching support ensures expert guidance every step of the way
✅ Structured periodization balances work and recovery to prevent overtraining and injury
✅ Strength training enhances bone density and muscular health vital for athletes 60+
✅ Heart rate and power-based workouts compatible with Garmin and other smart devices
✅ Neuromuscular drills improve coordination and race transition efficiency
✅ Time-efficient training progressing from 7.5 to 12 hours per week, tailored for senior athletes
This plan offers a science-backed, age-specific approach to mastering the Middle Distance Triathlon in Gunsan Korea, building your endurance, strength, and race-day confidence over 36 weeks.
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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.