Train Smarter for the Full Distance Triathlon Lanzarote: Master Your Race Day Performance

The Full Distance Triathlon Lanzarote is one of the toughest on the circuit. The 3.8km swim in the Atlantic’s crystal-clear waters, a demanding 180km bike ride through volcanic landscapes with 2,549m of climbing, and a 42.2km coastal run in high heat—this race tests your body and mind.

This 36-week training plan is designed for competitive Masters athletes (ages 40+) preparing to excel on race day. Grounded in sports science and built around smart periodization, it targets endurance, power, and speed while minimizing the risk of overtraining.

Why This Plan Works
✔ Progressive Structure
Start with 12 weeks of foundational endurance, then shift into 24 weeks of race-specific performance tailored for Lanzarote’s extreme conditions.

✔ Data-Driven Training
Workouts are structured using MHR, FTP, and RPE—fully compatible with Garmin and leading endurance analytics tools.

✔ Periodized for Peak Performance
A 3:1 overload-to-recovery model supports consistent progress and optimizes recovery to sharpen your peak.

Your 36-Week Roadmap
Phase 1: Base Training (12 Weeks)
✅ Develop aerobic efficiency and metabolic economy
✅ Improve swim technique with proprioceptive drills
✅ Begin VO₂ max and neuromuscular conditioning

Phase 2: Race Prep (24 Weeks)
✅ Increase long-distance stamina with extended rides, tempo runs, and open-water swims
✅ Boost lactate threshold and VO₂ max for speed and efficiency
✅ Peak at 16 hours per week using a polarized intensity model

Performance-Driven Strategies
🏊 Swim: Improve hydrodynamics and propulsion with stroke refinement and smart swim sessions.
🚴 Bike: Train smarter with power-to-weight metrics, HRV analysis, and climbing-specific sessions.
🏃 Run: Build strength and speed with threshold work, critical velocity pacing, and joint-stabilizing strength circuits.

If you’re aiming for a breakthrough performance at the Full Distance Triathlon Lanzarote, this plan is your edge. Designed for serious Masters athletes, it applies proven principles, structured volume, and advanced tools to help you arrive at the start line ready to race your best.

The clock is ticking. Begin your journey today—train with intention, and race with confidence.

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