The Louisville Half Distance Triathlon is a unique challenge—featuring a fast point-to-point swim in the Ohio River, a scenic but rolling bike course through horse country, and a shaded run that finishes in the heart of downtown. This 36-week triathlon training plan is purpose-built to prepare experienced athletes over 40 for every aspect of that course—methodically, efficiently, and with long-term durability in mind.
✅ Swim-Specific Conditioning for the Ohio River
Early and mid-phase swim workouts are designed to develop stroke efficiency and open-water skills. Targeted drills and optional video guidance help you build confidence in the current and manage pacing across the 1.2-mile downstream swim.
✅ Power & Endurance for Louisville's Rolling Bike Course
With structured power-based intervals and hill-focused rides, this plan prepares your legs for the continuous rhythm changes of Oldham County’s terrain. Long rides simulate the 56-mile single loop, building stamina and bike-handling confidence.
✅ Run Durability for Urban and Park Terrain
The final 13.1-mile run includes mixed surfaces and gentle rollers. Your training will include brick sessions and tempo runs that mimic the pacing and fatigue of race day—so you’re ready to tackle the Cherokee Park sections and finish strong downtown at 4th Street Live!
✅ Masters-Optimized Strength & Recovery
Every week includes strength training tailored for athletes over 40—focused on joint stability, mobility, and lean muscle retention. Plus, a 3:1 training-to-recovery cycle helps prevent overtraining and supports consistent progress.
✅ Efficient Weekly Structure
Training starts at ~7.5 hours per week and peaks around 12, making it ideal for time-limited athletes seeking high-impact results.
🎯 VO2 Max Intervals & Brick Workouts
Later phases introduce intensity and race simulation, sharpening both your aerobic ceiling and your ability to transition smoothly between disciplines.
🔧 Customizable & Data-Driven
All sessions are compatible with heart rate and power-based platforms like Garmin and Wahoo, Zwift—making it easy to track your progress and stay on target.
If you're a dedicated Masters athlete aiming to race your best at the Half Distance Triathlon in Louisville, this plan gives you the tools, structure, and support to succeed.
📩 Every plan includes direct email support from a coach—because your training should be as personal as your goals. Ready to commit to your best season yet? Let's get started.
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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.