Preparing for Lima is about more than building enough endurance to cover the distance. For athletes age 60 and over, the priority is developing race-ready fitness while protecting recovery, strength, mobility, and consistency across a long training cycle. This 36-week program provides that extra runway with a 12-week base phase followed by 24 weeks of progressive race preparation.
Your race begins with a 1.9 km (1.2-mile) Pacific Ocean swim from Agua Dulce Beach in Chorrillos. Late-April water temperatures are typically around 19-21°C (67-70°F), with changing swell, chop, and sighting conditions possible. Early swim technique work, video-supported drills, and aerobic conditioning help rebuild efficient mechanics before the workload becomes more race-specific.
The 90 km (56-mile) bike then follows Lima’s Costa Verde coastal corridor. Official course information has listed roughly 373 m (1,224 ft) of climbing. Long, fast sections reward steady pacing, while short rises, repeated turns, and coastal wind can disrupt rhythm. April winds commonly average about 12-13 km/h (7.6-8.2 mph). Heart-rate and power-guided sessions, threshold work, and progressive endurance rides help you manage these changes without wasting energy.
The final 21.1 km (13.1-mile) run is largely flat and fast along the coast. Daytime temperatures can reach the mid-20s°C (mid-70s°F), making pacing and fueling especially important after the bike. Brick sessions, neuromuscular work, and sustained race-effort training help prepare your legs to remain coordinated and efficient late in the race.
The 36-week structure is especially useful if you are returning from time away or want a more gradual build. Weeks 1-12 restore aerobic fitness, mobility, strength, and swim efficiency. Weeks 13-24 introduce tempo work, open-water skills, and multisport sessions. Weeks 25-36 sharpen threshold fitness, VO₂ max, pacing, and race execution.
Weekly volume begins near 7.5 hours and progresses to approximately 12 hours using a senior-focused 2:1 work-to-recovery rhythm. Resistance work supports muscle mass and bone health, while targeted higher-intensity sessions help preserve aerobic power and speed.
Also included are three race-readiness calculators: the Race Predictor Calculator for performance estimates, the Race Pace Strategy Calculator for swim-bike-run execution, and the Triathlon Fueling Calculator for building your race nutrition approach.
This Half Distance Triathlon preparation is designed to help senior athletes arrive in Lima strong, durable, and ready for the specific demands of the course.
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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.