This 36-week Long Distance Triathlon training plan is built for Masters athletes (40+) ready to excel in Canberra’s 3.8 km swim, 180 km bike, and 42 km run. Every session develops endurance, strength, and efficiency while protecting joints, reducing fatigue, and optimizing recovery—so you arrive on race day confident and prepared.

✔ Endurance & Stamina – Build aerobic capacity to tackle the long bike, repeated run laps, and full swim distance with energy to spare.
✔ Age-Specific Strength & Mobility – Periodized strength training enhances tendon health, joint stability, and muscular elasticity, reducing injury risk.
✔ Race-Specific Preparation – Simulated swim, bike, and run sessions prepare you for Lake Burley Griffin’s waters, Majura Parkway speed sections, Tuggeranong Parkway climbs, and spectator-friendly run laps.

36-Week Periodized Structure:
Phase 1: Foundational Endurance & Neuromuscular Priming (12 Weeks)
✅ Builds aerobic base and swim efficiency.
✅ Develops muscular endurance for long bike climbs.
✅ Introduces cardiovascular adaptation with low-impact intervals.

Phase 2: Race-Specific Performance Development (24 Weeks)
✅ Gradual increase in volume and intensity to match course demands.
✅ Bike sessions optimize power, pacing, and climbing ability.
✅ Run sessions prepare joints and muscles for four 10.5 km laps.
✅ Swim sessions refine stroke efficiency and open-water confidence.

Performance Optimization for Masters Athletes:
✔ Adaptive workouts calibrated with heart rate, power, and perceived effort.
✔ Periodized recovery to prevent burnout.
✔ Personalized email coaching support every step of the way.

💥 This Long Distance Triathlon plan equips Masters athletes to train smarter, race faster, and achieve personal bests on Canberra’s iconic course. Take control of your preparation today and elevate your performance with expert guidance tailored to your age and experience.

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