Designed for senior triathletes aged 60 and over, this 36-week Half Distance Triathlon training plan prepares you to perform confidently on race day at Northern California’s scenic course. From the serene 1.2-mile swim in Whiskeytown Lake to the rolling 56-mile bike through Shasta County and the 13.1-mile run along the Sacramento River Trail, every workout in this plan is tailored to mirror the terrain, rhythm, and demands of this remarkable venue.

The program begins with a 12-week base phase to rebuild endurance and flexibility—ideal for athletes returning after time off—then transitions into a progressive 24-week build and peak structure focused on strength, stamina, and race-specific conditioning.

✅ Device-Compatible Workouts — Syncs with Garmin and TrainingPeaks for effortless tracking.
✅ Structured 2:1 Periodization — Balanced work-to-recovery ensures consistent progress without overtraining.
✅ Functional Strength & Mobility Training — Preserves muscle mass, joint health, and bone density for longevity.
✅ Aerobic & Endurance Development — Long, steady sessions enhance heart health and oxygen efficiency.
✅ VO₂ Max & Speed Sessions — Boost race-day performance and sustained pacing across rolling terrain.
✅ Brick & Threshold Workouts — Replicate the Whiskeytown-to-Redding course transitions for realistic race readiness.
✅ Video-Based Swim Drills — Improve technique and open-water confidence for calm, fast lake starts.
✅ Neuromuscular Training — Enhances coordination and quick adaptation on varied elevations.

Weekly training volume grows gradually from 7.5 to 12 hours, supporting both lifestyle balance and peak performance. Whether you’re seeking to finish strong or maintain competitive form, this Half Distance Triathlon plan builds endurance, control, and resilience for the beautiful Northern California course—so you arrive at the Sundial Bridge finish feeling strong and accomplished.

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