This 36-week training plan is built specifically for Senior Triathletes aged 60+ preparing for the Full Distance Triathlon Taiwan, and it’s designed to match the unique challenges of this iconic course. Backed by science and fine-tuned for durability, it delivers targeted preparation so you arrive ready—mentally and physically—for race day in Taitung.
🌊 Swim-Ready Conditioning for Flowing Lake
✔ Structured drills boost swim mechanics, efficiency, and bilateral breathing—perfect for the calm, clear two-lap swim in Flowing Lake.
✔ Open-water simulation workouts prepare you for visibility, pacing, and course navigation.
✔ Neuromuscular swim sessions improve coordination, setting you up for fast transitions at the lakeside T1.
🚴 Endurance + Strength for the 180km Coastal Ride
✔ Long, steady-state rides and tempo efforts build stamina for Taiwan’s scenic but sun-exposed bike course.
✔ VO2 intervals and threshold training enhance climbing ability for the course’s 1,200m elevation gain.
✔ Strength training improves resilience against wind resistance and fatigue on Highway 11.
✔ Hydration and fueling strategies are integrated—key for hot, windy conditions.
🏃 Marathon Durability for Urban & Oceanfront Paths
✔ Four-lap simulation runs and pacing work prepare you for the mental and physical rhythm of the course.
✔ Aid-station practice every 2km helps you train your gut for race-day nutrition.
✔ Urban and shaded terrain in your workouts mimics Taitung’s marathon route, enhancing your heat adaptation and race confidence.
🔬 Why Athletes Over 60 Choose This Plan
✔ Progressive Adaptation – Two phases: build endurance first, then peak race performance.
✔ Smart Metrics – Uses HR, FTP, RPE, and integrates seamlessly with Garmin and TrainingPeaks.
✔ Senior-Focused – Prioritizes recovery, joint-friendly strength, and cardiovascular safety.
✔ Evidence-Based – Developed using data on aging athletes’ physiology and long-course demands.
📅 Plan Summary
Weeks 1–12: Endurance foundation, swim skill work, light speed sessions
Weeks 13–36: Race-specific prep, long rides/runs, threshold intervals, taper
Peaks at 16 hrs/week using a 2:1 training-to-recovery ratio
🔥 Includes:
🏊♂️ Swim biomechanics and wearable tech integration
💪 Resistance training for bone and joint health
📈 Pacing tools and performance tracking
🧠 Neuromuscular priming for faster transitions
👉 Ready to prepare for the Full Distance Triathlon Taiwan with confidence and precision? Get started today with personalized email coach support and a training plan made for your goals.
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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.