As a dedicated triathlete over 40, you know that success at the Full Distance Triathlon Calella-Barcelona isn’t just about logging hours—it’s about training with purpose. This elite 36-week triathlon training plan is built specifically for Masters athletes (age 40+), with science-backed strategies to enhance endurance, preserve recovery, and elevate performance.

With a 3.8 km swim in the warm Mediterranean, a fast 180.2 km bike course along the coastline to Badalona, and a flat, energetic 42.2 km run between Calella and Pineda de Mar, this race is made for speed. Your training should be too.

👊 Tailored for Masters 40+ Triathletes
✅ Adaptation-Focused Design
✔ Recognizes age-related changes in recovery, hormonal balance, and connective tissue resilience
✔ Integrates recovery-enhancing protocols to prevent injury and overtraining
✔ Strengthens neuromuscular efficiency to maintain speed and power as you age

🏊 SWIM: Mediterranean Loop (3.8 km)
✔ Stroke mechanics and proprioceptive drills fine-tuned for efficiency, not just volume
✔ Open-water sessions that simulate race-day pacing and positioning
✔ Aerobic swim sets balanced with joint-friendly strength work

🚴 BIKE: Fast 180.2 km Coastal Course
✔ Power-based intervals that target age-optimized FTP gains
✔ Low-impact endurance rides that respect joint wear and promote adaptation
✔ Data-driven workouts guided by HRV, critical power, and recovery metrics

🏃 RUN: Flat 42.2 km Marathon
✔ Run durability built through periodized strength, tendon resilience, and eccentric load work
✔ Tempo and marathon-pace sets that protect against muscle breakdown
✔ Strategic deload weeks to promote long-term consistency

🔑 Why This Plan Works for Masters Athletes
✅ Progressive 36-Week Structure – 12-week base, 24-week race build
✅ Personalized Intensity Zones – Calibrated via HR, FTP, and RPE
✅ 3:1 Load to Recovery Ratio – Designed to match Masters’ recovery capacity
✅ Integrated Strength Training – Supports bone density, posture, and durability
✅ Smart Tech Sync – Fully compatible with Garmin, HRV tools, and endurance platforms

🎯 You’re not just racing—you're proving what’s possible after 40.
This isn’t a generic plan. It’s a performance roadmap designed for the mature athlete who wants to race smarter, train with purpose, and cross that Calella-Barcelona finish line stronger than ever.

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