Designed for athletes aged 60+, this 44-week Long Distance Triathlon training plan prepares you to excel on the fast and scenic Jacksonville course. Every session aligns with the city’s unique race dynamics—from the downriver St. Johns River swim to the flat, high-speed bike course and energetic urban marathon through downtown.

🌊 SWIM PREPARATION – ST. JOHNS RIVER SPEED & CONFIDENCE

The plan builds open-water confidence and stroke efficiency through 166 structured swim sessions. Downriver simulation workouts mirror Jacksonville’s gentle current, while technique drills and video guidance improve sighting and rhythm in moving water—critical for achieving strong, sustainable pacing in the St. Johns River.

🚴 BIKE PREPARATION – FAST, FLAT, AND STRATEGIC

Across 152 cycling sessions (185 hours total), you’ll develop steady-state endurance and aerodynamic power ideal for Jacksonville’s 112-mile flat course. Power-based intervals train you to maintain output on smooth city streets, while endurance blocks and recovery rides optimize fatigue resistance over long hours in the saddle.

🏃 RUN PREPARATION – DOWNTOWN ENERGY & CONSISTENCY

The two-loop, 26.2-mile run course demands pacing precision and mental durability. With 122 structured runs, including Zone 2/3 aerobic sessions, tempo efforts, and brick workouts, this plan ensures your transitions are smooth and your stride remains strong through every bridge crossing and downtown section.

💪 AGE-SPECIFIC PERFORMANCE & RECOVERY

✔ 96 resistance sessions strengthen bones, muscles, and connective tissue
✔ Low-impact aerobic training protects joints while improving stamina
✔ High-intensity VO₂ Max intervals preserve speed and efficiency
✔ Neuromuscular drills maintain agility and coordination

📈 SMART STRUCTURE & TECH INTEGRATION

The program features a 12-week base phase (aerobic foundation, mobility, technique) followed by a 32-week Long Distance Triathlon phase (race-specific endurance and sharpening). All workouts sync with smart devices and guided by Heart Rate, Power, or RPE zones for measurable progress.

🎯 BUILT FOR JACKSONVILLE SUCCESS

✅ Progressive, age-appropriate loading prevents overtraining
✅ Optional tune-up races test pacing and nutrition strategy
✅ Personalized Email Coach Support keeps you accountable and confident

Take the next step toward your best Long Distance Triathlon in Jacksonville.

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