This Competitive Masters 40+ Six-Month Full Distance Triathlon Training Plan is expertly crafted for driven athletes like you — seasoned, focused, and determined to excel in every swim, bike, and run segment of this iconic race.
The Full Distance Triathlon Maryland challenges you with a 2.4-mile swim in the Choptank River’s tidal waters, a flat 112-mile bike through rural Dorchester County and the Blackwater National Wildlife Refuge, and a spectator-packed 26.2-mile run along the scenic Choptank River. This plan prepares you physically and mentally for every mile ahead.
Why this Triathlon Training Plan Works:
✅ Builds endurance for the long, steady swim and the demanding marathon run
✅ Boosts cycling power for the flat, fast 112-mile course
✅ Incorporates open water swim sessions tailored to tidal conditions
✅ Structured heart rate and power-based workouts maximize training efficiency
✅ Progressive 3-week build, 1-week recovery cycle prevents burnout
✅ Brick workouts enhance your ability to transition smoothly from bike to run
✅ Strength training specifically designed for competitive masters athletes
✅ Garmin-compatible workouts sync seamlessly to your device—train smarter, not harder
✅ Detailed swim drills via video to improve stroke and reduce fatigue
To start this plan it's essential to have a 4-6 week base endurance period to ensure you are ready for the increased training load. From week one, VO2 interval training sets the foundation for peak performance. You’ll progressively ramp up from 8 to 16 hours per week over 24 weeks, building stamina, speed, and race-day confidence.
Whether you’ve mastered shorter distances or are aiming to elevate your Full Distance Triathlon performance, this plan guides you every step of the way — so you can race strong, finish fast, and achieve your goals.
Ready to commit to the challenge? Join now and gain access to personalized email coaching support to keep you motivated and on track. Your best race starts with the right plan — make the Full Distance Triathlon Maryland your next triumph!
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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.