The Middle Distance Triathlon Sanremo course is a thrilling challenge—starting with a calm 1.9 km swim in the clear Ligurian Sea, followed by a demanding 90 km bike leg featuring a 17 km climb to Passo Ghimbegna and a technical descent, finishing with a fast, flat 21.1 km run along the Ligurian coastline. This Middle Distance Triathlon Sanremo Training Plan is designed to prepare Masters athletes 40+ for every aspect of this iconic race.

✓ Build Endurance & Strength Gradually — The 44-week progressive plan starts with a 12-week base phase that develops the aerobic foundation needed to master the swim and sustain the extended bike climb. It builds muscular endurance to power you up the Sanremo ascent and maintain strength on the bike.

✓ Specialized Bike Preparation — Targeted intervals, climbing workouts, and technical bike handling drills prepare you for the 17 km Passo Ghimbegna climb and nerve-testing Poggio di Sanremo descent, ensuring confidence and pacing control on race day.

✓ Run Conditioning for Coastal Terrain — Run workouts focus on speed endurance and pacing for the flat 21.1 km out-and-back course, including preparation for the Capo Nero tunnel section. Brick sessions simulate bike-to-run transitions, optimizing your race performance.

✓ Injury Prevention & Strength Training for Masters — Strength routines improve durability and joint health, supporting consistent progress throughout your Middle Distance Triathlon training and racing.

✓ Data-Driven Training with Smart Metrics — Heart rate, power, and Rate of Perceived Effort (RPE) guide your workouts, which sync with Garmin and other devices to monitor progress and recovery.

✓ Race Readiness Through Tune-Up Events — The plan includes “B” and “C” races to build experience and confidence before your Sanremo A-race.

This comprehensive Middle Distance Triathlon training plan ensures you’re ready to swim smoothly, climb powerfully, and run fast along the stunning Ligurian coast.

Take the next step in your triathlon journey with this personalized plan, including email coaching support to guide and motivate you toward your best Middle Distance Triathlon Sanremo race. Your success starts here!

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