Train for the Full Distance Triathlon Vitoria-Gasteiz, Spain - The race features a 3.8 km swim in Ulibarri-Gamboa Lake, a 180.2 km bike course through the Álava region and along the Camino de Santiago, and a flat, four-loop 42.2 km run through the city center. With race-day temperatures averaging 70–72°F (21–22°C), it's a course that rewards preparation and pacing.
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This 36-week training plan is designed for Senior Triathletes aged 60+, based on current exercise physiology, age-specific performance data, and recovery science. It emphasizes durability, efficient adaptation, and injury prevention—all essential for racing well at this iconic European venue.
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🏊♂️🚴♂️🏃♂️ Why This Plan Supports Peak Performance
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✔ Progressive Structure
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Begins with 12 weeks of endurance and strength, followed by 24 weeks focused on race-specific training and taper.
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✔ Precision Metrics
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Training uses Max Heart Rate (MHR), Functional Threshold Power (FTP), and RPE. Compatible with Garmin and key endurance platforms.
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✔ Recovery-Focused Periodization
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2:1 training-to-recovery cycle promotes long-term progress without overtraining.
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👟 Targeted for Senior Athletes
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💪 Strength & Bone Health
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Weekly resistance training maintains bone density, supports joint function, and prevents muscle loss.
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❤️ Aerobic Efficiency
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Long Zone 2/3 sessions build cardiovascular fitness with minimal strain on joints.
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🔥 Controlled VO2 & Speed Work
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Strategic intervals maintain power and efficiency without high fatigue.
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🧠 Neuromuscular Training
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Drills sharpen coordination, balance, and transition readiness.
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🗓️ 36-Week Plan Overview
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Phase 1: Base (12 Weeks)
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✅ Builds aerobic foundation and energy systems
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✅ Focus on swim form, light VO2 work
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Phase 2: Performance (24 Weeks)
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✅ Long rides, tempo runs, and race simulation
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✅ Peaks at 16 hours/week using polarized training
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🚀 Performance Enhancements
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✔ Swim form and efficiency drills
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✔ HRV, pacing, and power-to-weight tools
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✔ Strength sessions built for triathlon demands
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✔ Swim tech integration for your compatible smart devices.
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🎯 Train Smart for Vitoria-Gasteiz
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This plan supports athletes seeking a successful, healthy race experience. Whether it's your first Full Distance Triathlon or a return to form, it provides structure, insight, and purpose.
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👉 Begin your training today—with email coach support included.
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REGISTER HERE
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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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.