SENIOR 60+ LONG DISTANCE TRIATHLON - 36 WEEKS - (TAIWAN - 2026) - PAUL M. JOHNSON
SENIOR 60+ LONG DISTANCE TRIATHLON - 36 WEEKS - (TAIWAN - 2026) - 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
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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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:01:00 | 01:30:00 |
|
Bike
x2
|
02:35:00 | 05:25:00 |
|
Run
x2
|
02:08:00 | 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 | |
|
|
02:35:00 | 05:25:00 | |
|
|
02:08:00 | 03:30:00 | |
|
|
01:12:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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