This 18-week Senior Triathlete 60+ plan prepares you specifically for the Capital of Texas Triathlon (CapTex Tri): 1.5 km in Lady Bird Lake, 40 km through downtown Austin, and a 10 km run along the Ann and Roy Butler Hike-and-Bike Trail.
The program gives experienced Senior triathletes a clear path to race day without treating age as either a limitation or something that should be ignored.
THE 60+ TRAINING EQUATION
Instead of the traditional 3:1 training cycle, this plan uses a 2:1 work-to-recovery rhythm. That more frequent recovery is intentional. It allows you to continue developing fitness while reducing the likelihood that fatigue from one training block simply follows you into the next.
Strength stays in the program.
Resistance training supports muscle mass, force production, bone health, and durability. It isn't an optional extra added around the swim, bike, and run—it is part of the training strategy.
Aerobic fitness does the heavy lifting.
Zone 2/3 swimming, cycling, and running build the endurance required for CapTex without turning every session into a test. This provides the foundation for consistent training across the full 18 weeks.
Speed doesn't disappear from training because you're 60+.
VO2 max intervals, controlled speed work, power sessions, and neuromuscular drills are introduced strategically. The objective is enough high-intensity stimulus to maintain and develop performance without allowing hard sessions to overwhelm recovery.
THEN WE MAKE IT SPECIFIC TO CAPTEX
Open-water sessions prepare you for the 1.5 km Lady Bird Lake swim.
Power and heart-rate-guided cycling develops the sustained effort required for the 40 km downtown bike course.
Brick sessions teach you to manage the transition from cycling to the 10 km run, while race-specific running develops the pacing and durability needed to finish well.
As race day approaches, training becomes increasingly specific before tapering into CapTex.
Structured workouts can auto-sync to compatible devices including Garmin and Zwift, and the plan includes instructional resources covering swim technique, strength work, and triathlon skills.
Race-specific hydration, electrolyte, and fueling guidance is also incorporated to support training, recovery, and race execution. At 60+, the answer isn't necessarily more training. It's making the training you can absorb count.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.