Race day in Barcelona offers a spectacular challenge: a 1.9 km swim from Mar Bella Beach in typically calm waters, an 88 km flat-and-fast bike course along the N-II highway with stunning Mediterranean views and a short climb in Cabrera de Mar, and a 21.1 km run on the scenic beachfront promenade past Nova Icària Beach and Barceloneta. This Middle Distance Triathlon training plan prepares you to excel on every section—building the endurance, speed, and resilience needed to handle Barcelona’s fast, coastal course.

Designed specifically for senior triathletes aged 60+, this 36-week program blends endurance development with strength maintenance to ensure you arrive at the start line healthy, confident, and race-ready. The plan starts with a 12-week base phase to restore cardiovascular fitness, enhance mobility, and reinforce muscular endurance, then progresses through race-specific build and peak phases with targeted workouts that mirror Barcelona’s terrain and pacing demands.

✅ Course-Specific Swim Prep – Structured open-water drills and video-based technique work for confidence in the calm but potentially wetsuit-optional Mediterranean.
✅ Flat-and-Fast Bike Optimization – Sustained power sessions and aero-position training for the N-II highway’s smooth, wind-exposed sections, plus targeted hill repeats for Cabrera de Mar’s 800m climb.
✅ Coastal Run Conditioning – Interval and tempo work to handle the flat, fast promenade while maintaining speed across three laps.
✅ Strength Training for Longevity – Resistance and mobility work to preserve bone density, muscle mass, and joint health.
✅ Brick Workouts & Transition Drills – Simulated race-day bike-to-run sessions to sharpen your performance and efficiency.
✅ Smart Recovery Integration – 2:1 work-to-recovery structure designed for optimal adaptation in athletes 60+.

Fully compatible with Garmin and smart training platforms, the plan balances science-based endurance training with age-specific recovery needs—progressing from ~7.5 to 12 hours per week.

Step onto the Barcelona start line prepared, strong, and confident. Purchase your plan today and get personalized email coach support to guide your journey from day one to race day success.
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