Preparing for the Full Distance Triathlon Maryland requires a training plan that builds endurance and protects your health—especially for athletes 60+. This evidence-based Full Distance Triathlon training plan is designed to help you race strong through Maryland’s iconic 2.4-mile swim, 112-mile bike, and 26.2-mile run.
🏊♂️🚴♂️🏃♂️ Why This Full Distance Triathlon Training Plan Works
✔ Progressive Adaptation
12 weeks of endurance foundation followed by 24 weeks of race-specific training build fitness steadily and safely.
✔ Precision Metrics
Training guided by Max Heart Rate (MHR), Functional Threshold Power (FTP), and Rate of Perceived Effort (RPE). Compatible with Garmin and endurance platforms.
✔ Proven Periodization
A 2:1 training-to-recovery week cycle prevents burnout and promotes sustainable fitness.
👟 Tailored for Senior Triathletes
💪 Weekly strength workouts support bone density, muscle retention, and joint health.
❤️ Long Zone 2/3 aerobic sessions develop cardiovascular fitness with low impact.
🔥 VO2 max and speed intervals boost aerobic capacity without overtraining.
🧠 Neuromuscular drills improve coordination and smooth transitions.
🗓️ 36-Week Training Structure
Phase 1 (12 Weeks): Build aerobic base, refine swim technique, introduce VO2 max work.
Phase 2 (24 Weeks): Increase volume with tempo runs, long rides, and open-water swims; add threshold intervals; peak at 16 hours/week.
🚀 Performance Features
Swim biomechanics for energy efficiency
Data-driven workouts using HRV and pacing tools
Structured strength training for durability
Smart swim integration with wearable tech
🎯 Whether chasing your first finish or a personal best, this plan helps you train smarter, recover faster, and race stronger—age is your advantage.
👉 Start your 36-week Full Distance Triathlon Maryland training journey now, with personalized email coaching support to guide you every step of the way.
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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.