This 36-week Long Distance Triathlon program is purpose-built for competitive Masters athletes (ages 40+) racing the Jacksonville, Florida course — a fast, scenic, and river-driven event that rewards precision pacing and endurance efficiency. Grounded in proven physiological principles and performance analytics, this plan develops the aerobic power, muscular resilience, and pacing intelligence required to thrive across the St. Johns River swim, the flat 112-mile city-center bike, and the dynamic 26.2-mile urban run.

🏊‍♂️ How It Prepares You for Jacksonville

✔ Downriver Swim Readiness – Targeted open-water workouts mirror the St. Johns River’s steady current and variable sighting conditions. Athletes refine stroke symmetry, body alignment, and proprioception to swim faster with less energy cost.

🚴‍♂️ City-Speed Bike Conditioning – Structured FTP-based intervals and long steady-state rides simulate Jacksonville’s fast, flat terrain. Athletes master sustained power output, cadence control, and aerodynamic positioning for extended speed on smooth urban roads.

🏃‍♂️ Run Efficiency for Urban Terrain – Brick sessions and lactate-threshold tempo runs prepare athletes for the two-loop downtown course, including strategic bridge climbs and rhythm transitions between neighborhoods.

🔬 Why This Long Distance Triathlon Plan Stands Out

✅ Progressive Adaptation Framework – A 12-week foundation phase builds aerobic durability; a 24-week race-specific block sharpens power, endurance, and race pacing.
✅ Evidence-Based Periodization – Uses a 3-week load / 1-week recovery model for sustainable progression and optimal performance peaks.
✅ Integrated Technology – Fully compatible with smart devices, and power-based analytics, enabling real-time tracking of heart-rate, FTP, and HRV metrics.
✅ Strength & Mobility System – Periodized strength work enhances joint stability, tendon elasticity, and fatigue resistance for the flat-power Jacksonville course.
✅ Performance Nutrition & Recovery Guidance – Supports glycogen efficiency, hydration strategies, and muscular repair essential for back-to-back long sessions.

📩 Includes Personalized Email Coach Support

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