This Half Distance Triathlon Training Plan is built to prepare senior athletes 60+ for the unique challenges and opportunities of the Omaha Half Distance Triathlon course. Every workout aligns with the demands of Lake Cunningham’s calm reservoir swim, the rolling hills and farmlands of Douglas County, and the fast, scenic run across the Bob Kerrey Pedestrian Bridge into Council Bluffs.

✅ Open-Water Swim Readiness – Targeted endurance sets and sighting drills prepare you for the 1.2-mile single-loop swim in Lake Cunningham, ensuring efficiency, confidence, and calm in race conditions.

✅ Hill-Adapted Cycling Strength – Strategic power-based intervals mirror the course’s rolling climbs and fast rural descents, building sustainable bike power for the 56-mile ride.

✅ Run Endurance & Bridge Prep – Long brick sessions and cadence-focused runs simulate the flat, paved Missouri River trail and bridge segments, optimizing pacing for the two-lap 13.1-mile run.

✅ Senior-Specific Strength & Mobility – Resistance training preserves muscle mass, joint stability, and bone health—critical for maintaining form through race day and beyond.

✅ Aerobic Base with Strategic Speed Work – Low-intensity endurance builds cardiovascular capacity, while VO₂ max sessions sharpen speed without overtraining.

✅ Efficient Transitions – Neuromuscular drills and race-day simulations ensure smooth changes from swim to bike and bike to run.

Starting at 7.5 hours/week and peaking at 12.5 hours/week, this periodized program follows a 2:1 build-to-recovery rhythm, promoting progress while respecting recovery needs. It’s ideal if you can already swim 1,500m, bike 30 miles, and run 5 miles comfortably.

📩 Personalized Email Coach Support is included, so you’ll never train alone—you’ll have expert guidance every step of the way.

Prepare with precision. Race with purpose. Let this plan guide you to your strongest Half Distance Triathlon Omaha finish yet.

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