🏅 2026 HALF DISTANCE TRIATHLON MUSSELMAN - INTERMEDIATE PLAN W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅 2026 HALF DISTANCE TRIATHLON MUSSELMAN - INTERMEDIATE PLAN W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Musselman Half Distance Triathlon in Geneva, New York, offers a memorable racing experience through the Finger Lakes region. Athletes begin with a 1.2-mile swim in the clear, calm waters of Seneca Lake, followed by a 56-mile bike ride through scenic rural roads with rolling hills and a thrilling descent back to the lake. The race finishes with a 13.1-mile, two-loop run along the shoreline and through the historic Hobart and William Smith College campus. With average water temperatures near 72°F (22°C) and air temps around 70°F (21°C), Musselman presents favorable but demanding conditions.
To succeed on this course, triathletes need a smart, structured training plan that prepares them for its unique terrain and pacing demands.
Enter the 36-Week Half Distance Intermediate Training Plan, a purpose-built journey that supports your performance, builds resilience, and reduces injury risk—without guesswork.
✅ Weeks 1–12: Foundational Phase
Build your aerobic engine and develop balanced strength. This phase gradually increases volume and intensity, ensuring you're primed for the next phase—no matter your starting point. It also introduces swim drills to refine technique early.
✅ Weeks 13–36: Performance Phase
Structured around your Heart Rate or Power Zones, this 24-week build phase ramps training from 7 to 12.5 hours/week. Sessions include:
Tempo-focused long rides that simulate the rolling Finger Lakes bike course
Open water swim sets to prepare for Seneca Lake
Brick workouts that mimic the swim-to-bike and bike-to-run transitions
Threshold and V02 interval runs to match the course’s mix of flat and undulating terrain
✅ Strength & Mobility
Strength routines support muscle balance and durability, reducing injury risk on hills and during back-to-back workouts.
📹 Bonus: Access video-guided swim drills, strength circuits, and structured interval sessions—ideal for visual learners and motivated self-starters.
💬 Coach Support Included
Get personalized guidance via email to keep you on track and troubleshoot training questions.
This is more than a plan—it’s a system designed to prepare you specifically for the demands of the Musselman Half Distance Triathlon. Build your confidence, train with purpose, and arrive in Geneva ready to race your best.
👉 Start your 36-week Half Distance Triathlon journey today—with expert coaching by your side.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Bike
x3
|
02:29:00 | 02:25:00 |
|
Run
x3
|
01:49:00 | 01:40:00 |
|
Strength
x2
|
01:34:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:29:00 | 02:25:00 | |
|
|
01:49:00 | 01:40:00 | |
|
|
01:34:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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