Train Smarter for the Rockford Half Distance Triathlon – Maximize Your Potential with Proven Strategy This 36-week training plan is tailored specifically for competitive athletes like you—especially those over 40—who want to optimize endurance, strength, and speed across the swim, bike, and run courses unique to Rockford, Illinois. The course features a 1.2-mile swim in the Rock River, a rolling 56-mile ride through northern farmlands, and a scenic 13.1-mile run along both sides of the river. ...