This 44-Week Competitive Masters Full Distance Triathlon Training Plan is designed specifically for athletes over 40 who are preparing for a course like Gurye. It focuses on building durability, managing fatigue, and improving aerobic efficiency.
Structured in Two Purpose-Driven Phases
✔️ 12-Week Base Phase
Establishes foundational endurance, movement quality, and aerobic efficiency. Structured with a progressive 3:1 training cycle (3 weeks build, 1 week recovery). Training volume starts at 4 hours per week and peaks at 8 hours.
✔️ 32-Week Full Distance Triathlon Phase
Gradual progression in volume and intensity, reaching up to 15 hours per week during peak weeks. Includes race-specific simulations, long brick workouts, and tempo sessions tailored for age-group pacing strategies.
Key Plan Features
🔹 Course-Relevant Training Load
Workouts reflect the demands of Gurye’s terrain: sustained aerobic intervals for the river swim, strength-focused bike intervals for rolling climbs, and negative-split long runs for even pacing across shaded trails.
🔹 Metrics-Based Planning
Every session uses RPE, heart rate, and power zones—compatible with Garmin and other smart-devices—for data-driven pacing and recovery control.
🔹 Technique Development
Includes video-based swim drills for open water efficiency, along with structured bike and run workouts for pace consistency and muscular endurance.
🔹 Strength Training for Athletes 40+
Periodized, video-guided* strength sessions to support joint health, mobility, and power across all disciplines.
🔹 Weekly Progression with Built-In Recovery
Prevents overtraining while gradually preparing the body to handle full race-day demands.
🎯 This Full Distance Triathlon training plan is engineered for experienced Master triathletes who value structure, longevity, and performance. Includes personalized email coach support for questions, adjustments, and guidance along 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.