Designed specifically for Senior Triathletes 60+, this comprehensive Long Distance Triathlon training plan prepares you to excel on the fast, scenic Jacksonville course—from the smooth currents of the St. Johns River to the flat, high-speed city bike and run routes. Every session is built on evidence-based endurance science, blending aerobic development, strength maintenance, and strategic recovery so you arrive on race day fit, confident, and healthy.

🏊‍♂️ Swim Preparedness — St. Johns River Advantage
✔ Technique-focused drills improve balance, body position, and breathing rhythm for current-assisted conditions.
✔ Open-water simulation workouts build confidence in sighting and pacing downriver.
✔ Aerobic endurance sets mirror the 2.4-mile distance, ensuring steady effort across moving water.

🚴‍♂️ Bike Conditioning — Built for Jacksonville’s Fast, Flat Course
✔ Functional Threshold Power-based workouts sharpen pacing for sustained efforts on level terrain.
✔ Long weekend rides simulate the 112-mile distance using a polarized model to enhance stamina.
✔ Strength sessions reinforce hip and core stability for long hours in the aero position.

🏃‍♂️ Run Performance — Optimized for the Riverfront Loops
✔ Progressive tempo and brick workouts prepare your legs for the two-loop, 26.2-mile marathon through Jacksonville’s boroughs.
✔ Zone 2 long runs promote efficient fat metabolism and cardiovascular durability.
✔ Mobility and activation sessions keep joints resilient and stride smooth for bridge crossings and late-race fatigue.

💪 Why Senior Athletes 60+ Choose This Plan
✔ Evidence-based 2:1 training cycle for optimal recovery
✔ Smart Device-compatible structure guided by MHR, FTP, and RPE
✔ Strength & bone-density maintenance workouts
✔ VO₂ Max intervals for lasting aerobic power
✔ Email Coach Support for personalized feedback

🗓️ 36 Weeks of Proven Periodization

Phase 1: 12 Weeks of Endurance & Neuromuscular Priming

Phase 2: 24 Weeks of Race-Specific Performance with progressive load and peak volume ≈ 16 hours/week

🚀 Achieve Your Best Long Distance Triathlon Finish
Gain the endurance, resilience, and precision to thrive on Jacksonville’s uniquely fast and scenic course—while protecting health and longevity.

👉 Begin your 36-week journey today with personalized Email Coach Support.

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