The Six-Month Competitive Masters 40+ Full Distance Triathlon Training Plan is designed for experienced athletes like you—driven, seasoned, and ready to commit. Whether you're chasing a personal best or simply determined to finish strong, this plan prepares you to handle every mile of the Golden State’s iconic course.
🌊 Swim Course Preparation
The 2.4-mile point-to-point swim from the American River to the Sacramento River requires strong navigation skills and efficient technique. Our plan incorporates open water sessions and video-based drills to build confidence and comfort in flowing water.
✅ Open water-focused sessions to replicate river conditions
✅ Stroke technique videos to refine efficiency
✅ Swim workouts synced to your device—no printouts needed
🚴 Bike Training for Sacramento’s Fast Course
The 112-mile bike route through California’s farm-to-fork heartland is flat, fast, and ideal for powerful cyclists. This plan emphasizes sustainable output, tempo efforts, and fatigue-resistance.
✅ Heart rate and power-based intervals for optimized pacing
✅ Progressive long rides + brick sessions for endurance and strength
✅ Race-specific simulations to build confidence
🏃 Run Strong Along the Riverfront
The flat, scenic marathon course winds past the Tower Bridge and State Capitol—ideal for maintaining steady pace. You'll be ready with a run program that builds stamina and speed without overloading your joints.
✅ Pacing-focused long runs
✅ Transition-specific brick workouts
✅ Recovery weeks to maintain balance
📅 Base Training Requirement
Before starting this plan, a 4–6 week base training phase is recommended. You should comfortably complete:
60-minute continuous swims
90-minute rides
60-minute runs
This foundation ensures you’re ready to safely take on the structured intensity of week one, which includes VO2 intervals and aerobic development.
💪 Bonus Features for Masters Triathletes
📈 Structured 3:1 load-to-recovery format for optimal adaptation
💻 Garmin-ready workouts for seamless tracking
🧠 Video-guided strength sessions tailored for athletes 40+
✉️ Personalized email coach support throughout your journey
You’re not just racing a Full Distance Triathlon—you’re racing it with purpose and precision.
👉 Get started today and train with a plan that understands your goals and supports your performance 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.