This 44-week Long Distance Triathlon Training Plan is purpose-built for athletes racing the Jacksonville, Florida Long Distance Triathlon — a course defined by speed, rhythm, and resilience. Every phase of this program mirrors the unique demands of the St. Johns River swim, the fast and flat 112-mile urban bike, and the scenic two-loop run across the Main Street Bridge.

🏊 Swim: Build Confidence in Current-Assisted Waters

Develop efficiency for the 2.4-mile downriver swim with progressive open-water sessions, bilateral breathing drills, and pacing strategies to leverage Jacksonville’s gentle current.
✅ Technique-Focused Sessions: Improve form and sighting accuracy for river conditions.
✅ Endurance Sets: Build stamina for a continuous, controlled effort downstream.
✅ Optional Swim Video Analysis: Receive personalized feedback for stroke optimization.

🚴 Bike: Maximize Power on a Flat, Fast Course

Train for sustained aerodynamic output on Jacksonville’s 112-mile flat bike leg through power-based tempo rides, extended intervals, and endurance bricks.
✅ Power-Structured Workouts: Optimize efficiency across long stretches of steady cadence.
✅ Race-Simulation Sessions: Mimic the wide-open, low-elevation city roads to fine-tune nutrition and pacing.
✅ AI-Integrated Tools: Utilize Best Bike Split and heart-rate-driven modeling to sustain race-winning intensity.

🏃 Run: Hold Form Across Vibrant City Loops

The 26.2-mile double-loop run through Jacksonville’s boroughs demands durability and rhythm. This plan integrates progressive brick runs, cadence work, and mental-focus sessions for closing strong.
✅ Tempo & Endurance Runs: Build fatigue resistance for two loops across bridges and riverfront roads.
✅ Run-Gait Analysis: AI-driven insights enhance form and reduce impact.
✅ Pacing Strategy Guidance: Lock in sustainable effort for negative-split performance.

💪 Key Plan Features

🗓 44-Week Periodized Structure: 12-week base + 32-week race-specific build (3:1 load/recovery).

💥 VO₂ & Threshold Workouts: Sharpen top-end fitness for elite performance.

🏋️ Tri-Specific Strength Sessions: Develop balanced power for swim, bike, and run.

💻 Email Coach Support Included: Personalized guidance from an experienced Long Distance Triathlon coach.

This program is designed for competitive intermediate triathletes pursuing their best performance on a fast, spectator-filled course.

👉 Begin your Jacksonville journey today!

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