Ready to take on the Full Distance Triathlon in Cairns, Australia? Whether it’s your first time racing the iconic 140.6 distance or you're returning for a stronger finish, this plan is built specifically for senior triathletes 60+ who want to perform with purpose, stay injury-free, and finish proud.

Cairns is known for its breathtaking tropical backdrop—and its demands. From the ocean swim at Palm Cove to the two-lap bike course up the scenic but windy Captain Cook Highway, to a multi-lap run along the Cairns Esplanade in the tropical heat—you need a plan that respects both the course and your physiology.

This 44-week plan is the blueprint.
Even if you haven’t trained in the last 90 days, you’ll start smart—with no base mileage required.

✅ Proven Two-Phase System for Athletes Over 60
12-Week Base Phase
🏁 Start with just 4 hours per week
📈 Gradual 2:1 load/recovery to build aerobic fitness
💪 Core strength & technical drills from day one

32-Week Full Distance Phase
🚴 Peak weekly volume: 15 hours of targeted training
🔥 Strategic intervals to build speed & durability
🏃 Simulated race-day bricks & long sessions

💡 Why This Plan Works for Cairns
🌊 Ocean Swim Prep – 166 swim sessions with open-water drills to build confidence and efficiency for Palm Cove’s rolling start

🚴 Scenic But Demanding Bike – 152 bike workouts featuring power-based climbs and sustained intervals to prepare for elevation changes along Rex Lookout and Spring Creek Road

🌴 Tropical Marathon Conditioning – 122 run sessions with heat adaptation strategies, zone-based pacing, and mid-race fueling built for warm conditions (average 79°F / 26°C)

💪 Optimized for the Senior Athlete’s Body
✅ Strength for Power & Bone Density – 96 progressive resistance sessions
✅ Aerobic Volume with Low Joint Stress – Zone 2/3 cardio as the foundation
✅ VO2 Max & Neuromuscular Work – Maintain speed and agility
✅ Device-Compatible – Use RPE, heart rate, or power to stay in the right zone

✨ What Sets This Plan Apart
✔️ Structured workouts tailored to senior physiology
✔️ Swim, bike, run, and strength sessions synced to your training devices
✔️ Gradual progressions to reduce risk of injury and burnout
✔️ Built-in recovery and tapering to ensure peak performance on race day

🚀 The Cairns Full Distance Triathlon is waiting. Let’s get you there—strong, ready, and proud.

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