Ready to take on one of Australia’s most iconic Full Distance Triathlons? Port Macquarie offers a uniquely challenging course: a swim in the tidal Hastings River, a bike ride featuring steep climbs and coastal winds, and a four-lap run along scenic landmarks like Town Beach and Settlement Point.
This 44-week Competitive Training Plan is built specifically for Senior Triathletes 60+ who want to train smart, race strong, and stay injury-free. Whether you're coming back after time off or aiming for a new personal record, this plan sets you up for success with strategic, age-aware training.
Phase 1: 12-Week Base Building
✔️ Build aerobic fitness, core strength, and movement efficiency
✔️ Training begins at 4 hours/week, peaking at 8 hours
✔️ Perfect for easing back into structured workouts
Phase 2: 32-Week Full Distance Preparation
✔️ Progress from 7 to 15 hours/week
✔️ Focus on endurance, pacing, and race-specific skills
✔️ Includes hill climbs like Matthew Flinders Drive and the famous weir swim crossing
Senior-Specific Training Features
💪 96 Strength Sessions – Maintain muscle mass, boost bone density, and reduce injury risk
❤️ Zone 2/3 Aerobic Focus – Low-impact endurance work to protect joints and cardiovascular health
⚡ Targeted Speed Work – Preserve VO₂ max and leg turnover with strategic intervals
🧠 Neuromuscular Drills – Enhance coordination and transition speed
Smart Tech Integration
✅ RPE, heart rate, and power zone targets
✅ Fully compatible with Garmin and other smart devices
✅ Auto-sync workouts for swim, bike, run, and strength
What You Get
🏊 166 Swim Sessions – With video-led open-water technique drills
🚴 152 Bike Sessions – Power-based intervals tailored to the Port Macquarie course
🏃 122 Run Sessions – Structured workouts to boost stamina and resilience
🏋️ 96 Strength Workouts – Designed specifically for Senior Triathletes 60+
Train Smarter. Race Stronger. Finish Proud.
This isn’t just a plan—it’s a strategy for Senior Triathletes 60+ to conquer Port Macquarie with confidence, strength, and purpose.
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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.