Prepare for the Half Distance Triathlon Musselman with a Comprehensive Triathlon Training Plan

The race features a 1.2-mile swim in the clear, cool waters of Seneca Lake, a rolling 56-mile bike course from Seneca to Cayuga Lake, and a 13.1-mile two-loop run along Seneca Lake and Hobart and William Smith College.

To meet the race’s unique terrain, weather, and physical demands, you need a training plan tailored for success. Our structured triathlon training plan prepares you with focused endurance, strength, and race-day confidence.

Key Features of the Training Plan

✅ Swim Preparation: Improve swim technique and endurance for open-water conditions averaging 72°F (22°C), ensuring a smooth 1.2-mile swim without sun glare.

✅ Bike Conditioning: Build strength for rolling hills and climbs with hill repeats and long rides, improving speed and recovery on the 56-mile course.

✅ Run Strategy: Prepare for the two-loop 13.1-mile run with aerobic base runs and tempo workouts to sustain steady performance in temperatures near 70°F (21°C).

✅ Periodized Structure: The 44-week plan starts with a 12-week base phase—no prior training needed—and progresses to a 32-week specialized program using a 3:1 cycle—three weeks of focused training followed by one week of active recovery—to optimize gains and reduce injury risk.

✅ Progressive Weekly Load: Training increases gradually from 9.5 to 14 hours per week by week 39, allowing steady improvement.

✅ Functional Strength Training: Tailored strength exercises enhance power, injury resilience, and efficient transitions.

✅ Comprehensive Modalities: The plan includes endurance base aerobic work, VO2 max, anaerobic threshold, power, and ATP-PC training to develop all critical fitness components for Half Distance Triathlon success.

This training plan supports performance by balancing intensity and recovery, reducing injury risk, and building mental and physical readiness for the Musselman course and conditions.

Take the Next Step

Invest in a training plan designed for your journey, with personalized email coach support to guide you throughout. Prepare with confidence and achieve your goals at the Half Distance Triathlon Musselman.

Register Here

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To receive these benefits, please follow the instructions on Day 1 of your training plan.**

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