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.
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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.
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This 44-week plan is the blueprint.
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Even if you haven’t trained in the last 90 days, you’ll start smart—with no base mileage required.
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✅ Proven Two-Phase System for Athletes Over 60
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12-Week Base Phase
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🏁 Start with just 4 hours per week
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📈 Gradual 2:1 load/recovery to build aerobic fitness
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💪 Core strength & technical drills from day one
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32-Week Full Distance Phase
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🚴 Peak weekly volume: 15 hours of targeted training
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🔥 Strategic intervals to build speed & durability
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🏃 Simulated race-day bricks & long sessions
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💡 Why This Plan Works for Cairns
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🌊 Ocean Swim Prep – 166 swim sessions with open-water drills to build confidence and efficiency for Palm Cove’s rolling start
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🚴 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
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🌴 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)
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💪 Optimized for the Senior Athlete’s Body
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✅ Strength for Power & Bone Density – 96 progressive resistance sessions
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✅ Aerobic Volume with Low Joint Stress – Zone 2/3 cardio as the foundation
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✅ VO2 Max & Neuromuscular Work – Maintain speed and agility
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✅ Device-Compatible – Use RPE, heart rate, or power to stay in the right zone
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✨ What Sets This Plan Apart
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✔️ Structured workouts tailored to senior physiology
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✔️ Swim, bike, run, and strength sessions synced to your training devices
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✔️ Gradual progressions to reduce risk of injury and burnout
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✔️ Built-in recovery and tapering to ensure peak performance on race day
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🚀 The Cairns Full Distance Triathlon is waiting. Let’s get you there—strong, ready, and proud.
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Watch on YouTube
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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SEARCH MORE CAIRNS TRAINING PLAN OPTIONS
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UNLOCK MORE SENIOR 60+ TRAINING PATHS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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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.