For a competitive triathlete over 60, the advantage of 36 weeks is not simply more training. It is more time to build endurance, preserve strength, sharpen speed, and recover well enough for each phase to do its job. This Challenge Canberra 100 plan gives you that progression across the event’s 2 km swim, 80 km bike, and 18 km run.
The first 12 weeks rebuild the foundation, making the plan suitable even if you are returning after an extended break. Aerobic conditioning, swim technique, mobility, and functional strength come first. From there, the program transitions into 24 weeks of increasingly race-specific work rather than asking you to rush directly into harder sessions.
Training begins at approximately 7.5 hours per week and progresses to about 12 hours. A 2:1 structure uses two progressive weeks followed by one recovery week, helping manage accumulated fatigue while maintaining training consistency.
Challenge Canberra 100 then shapes the details. The 2 km lake swim is supported by video-guided technique work and open-water practice. On the four-lap 80 km bike, heart rate and power-based sessions help you regulate effort across fast sections, rolling terrain, and the Hindmarsh climb. Aerobic endurance remains central, while strategically placed VO2 max, speed, and threshold sessions maintain higher-end capacity without turning every week into a high-intensity block.
Neuromuscular drills reinforce coordination and transition skills. Senior-specific resistance training provides useful loading for muscle retention, movement quality, and bone health. Brick workouts prepare you for the three-lap 18 km run by rehearsing the bike-to-run transition before race day.
Use the Race Predictor Calculator to monitor a performance reference, the Race Pace Strategy Calculator to organize race-day effort, and the Triathlon Fueling Calculator to refine nutrition. Personalized email coach support is available when recovery, intensity, or race execution needs additional context.
This is preparation designed for longevity and performance together: enough structure to keep progressing, enough recovery to absorb the work, and enough time to arrive at Challenge Canberra 100 ready to race with purpose.
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EXPLORE MORE CANBERRA TRAINING PLAN OPTIONS
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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.