Race Ready for the Rockford Half Distance Triathlon - This 36-week training plan is built specifically for experienced senior triathletes who want to improve performance while staying healthy, balanced, and energized. From the 1.2-mile downriver swim in the Rock River to the rolling 56-mile bike course and scenic 13.1-mile run along the city’s greenways, this plan prepares you for every challenge Rockford offers.

Whether you're returning from a break or starting anew, this plan begins with a 12-week base phase to safely rebuild endurance, mobility, and strength. You'll then progress through a structured build and peak phase, ensuring you're fully prepared for race day.

How This Plan Prepares You for Rockford
✅ Heart Rate & Power-Based Training – Optimized for Garmin and smart devices for real-time feedback.

✅ 2:1 Training Structure – Balanced work-to-recovery cycles to prevent overtraining.

✅ Senior-Specific Strength Work – Focus on preserving muscle mass and bone density.

✅ Aerobic Conditioning – Builds low-intensity durability for the long haul.

✅ Speed & VO2 Intervals – Maintain race-day sharpness with strategic high-intensity sessions.

✅ Neuromuscular Drills – Improve coordination, agility, and fast transitions.

✅ Integrated Swim Sessions – Video-supported technique work—device-ready for pool or open water.

✅ Race-Day Simulations – Brick workouts and tempo runs to mimic real conditions in Rockford.

Your 3-Phase Training Journey
🔹 Weeks 1–12 (Base Phase): Build aerobic fitness, joint mobility, and foundational strength.
🔹 Weeks 13–24 (Build Phase): Introduce tempo intervals, brick workouts, and open water skills.
🔹 Weeks 25–36 (Peak Phase): Hone threshold efforts, pace control, and race-specific execution.

Designed for Your Lifestyle
⏱️ Start at just 7.5 hours/week and gradually increase to 12 hours/week—perfectly suited for athletes managing recovery, travel, or other life commitments.

You won’t be training alone—this plan includes direct email support from a coach to guide you, answer questions, and help you adapt as needed.

Train with purpose. Race Rockford with confidence.
Tap into a proven system built for Senior Triathletes like you—maximize your performance while minimizing risk.

👉 Ready to commit? Start your Half Distance Triathlon journey today.

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