FULL DISTANCE TRIATHLON CALIFORNIA - SENIOR W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
FULL DISTANCE TRIATHLON CALIFORNIA - SENIOR W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Full Distance Triathlon California course is a breathtaking yet demanding race: a 2.4-mile point-to-point swim in the American River, a fast 112-mile bike through Sacramento’s scenic agricultural landscape, and a flat, iconic 26.2-mile run past landmarks like the Tower Bridge and State Capitol. This training plan is meticulously crafted to prepare Senior Triathletes (age 60+) to meet the specific demands of this course—safely and confidently.
🏊♂️🚴♂️🏃♂️ How This Plan Prepares You for the Full Distance Triathlon California
✔ Course-Specific Endurance
12 weeks of aerobic base training build the stamina needed for the American River swim and long, steady bike efforts. Open-water swim drills simulate current-supported swimming, ensuring you’re ready for race-day conditions.
✔ Race-Day Resilience
The 24-week race-prep phase focuses on long tempo rides and flat-loop run simulations—perfect for mirroring Sacramento’s fast bike course and spectator-friendly marathon layout.
✔ Senior-Focused Recovery & Adaptation
A proven 2:1 training cycle protects your joints and heart health. Recovery weeks are carefully placed to support hormonal balance, reduce injury risk, and sustain long-term consistency.
🧠 Built for the 60+ Triathlete
💪 Strength & Bone Health
Weekly resistance training promotes bone density, muscle mass retention, and overall mobility.
❤️ Cardiovascular Fitness, Not Fatigue
Long Zone 2/3 sessions help you build endurance efficiently—crucial for race day and lifelong fitness.
🔥 Intelligent Speed & Power
Targeted VO2 and threshold work keeps you sharp without overtraining.
👟 Neuromuscular Activation
Movement drills and transition practice improve coordination and race-day efficiency—especially important for fast-changing disciplines like swim-to-bike.
📊 Performance Tools & Tech Compatibility
• Track effort with heart rate, power, and perceived exertion
• Upload to Garmin and other training platforms
• Smart swim integration for biomechanical feedback
🎯 Train with Purpose, Finish with Confidence
Whether you're aiming to finish strong or chase a lifetime best, this Full Distance Triathlon plan is built to help you thrive—on race day and every training day.
Start your journey today and gain access to personalized coach support via email—because your goals deserve more than a one-size-fits-all approach.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:01:00 | 01:30:00 |
|
Bike
x2
|
02:34:00 | 05:00:00 |
|
Run
x2
|
02:09:00 | 03:30:00 |
|
Strength
x1
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:34:00 | 05:00:00 | |
|
|
02:09:00 | 03:30:00 | |
|
|
01:12:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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