This 24-week Half Distance Triathlon training plan is crafted specifically for triathletes aged 60 and over who want to perform with confidence on Northern California’s stunning course — from the tranquil swim in Whiskeytown Lake to the rolling bike through Shasta County and the scenic run across Redding’s Sundial Bridge. Every session aligns with the unique terrain, elevation, and pacing strategies required for this memorable event.

🏊 Swim Preparation – Whiskeytown Lake Focus
Develop open-water confidence and smooth endurance for the 1.2-mile sunrise swim. Structured drills and tempo sets mirror the calm, clear conditions of Whiskeytown Lake, emphasizing stroke efficiency, sighting practice, and relaxed breathing for optimal race-morning rhythm.

🚴 Bike Strength for Shasta County’s Rolling Terrain
The plan’s progressive cycling sessions build both aerobic endurance and muscular resilience to handle 2,530 ft of elevation gain — while capitalizing on the course’s nearly 1,000-ft net descent for sustained speed. Power-based intervals and controlled descending work improve strength, pacing, and confidence on long, scenic stretches of smooth asphalt.

🏃 Run Durability for the Sacramento River Trail
Brick workouts and steady-state runs prepare your legs for the half marathon along Redding’s revitalized riverfront. With integrated cadence training and heart-rate-guided pacing, you’ll sustain energy efficiently over varied terrain — finishing strong across the Sundial Bridge and into downtown’s lively finish line.

✅ Periodized 2:1 Build-to-Recovery Framework – balances training stress and recovery for mature athletes
✅ Weekly Volume Progression – builds from 7.5 to 12.5 hours per week for gradual, sustainable adaptation
✅ Integrated Strength & Mobility Work – supports bone health, joint integrity, and injury prevention
✅ VO₂ Max & Threshold Sessions – maintain top-end aerobic power and performance under fatigue
✅ Personalized Email Coach Support – direct guidance, motivation, and race-specific feedback

This Half Distance Triathlon plan blends scientific structure with real-world practicality — helping senior athletes enhance endurance, strength, and resilience without overtraining. It’s more than a schedule; it’s a pathway to sustainable performance and the joy of racing well.

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