2026 SIX MONTH HALF DIST PUERTO PRINCESA TRIATHLON - ADV - W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH HALF DIST PUERTO PRINCESA TRIATHLON - ADV - W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
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Length
24 Weeks
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Plan Description
The Half Distance Triathlon in Puerto Princesa presents a tropical and rolling course that demands endurance, heat adaptation, and strategic pacing. If you have maintained your fitness this Six-Month Advanced Training Plan is meticulously designed to ensure you arrive at race day stronger, faster, and fully prepared.
1. Adapting to the Climate and Course Conditions
Puerto Princesa’s warm climate, with an average water temperature of 84°F (29°C) and race-day highs of 86°F (30°C), necessitates heat adaptation and hydration strategies. The plan incorporates:
✅ Progressive endurance sessions to build heat tolerance and stamina.
✅ Race-pace workouts mimicking expected conditions, ensuring your body efficiently manages exertion in warm temperatures.
✅ Hydration and fueling strategies to optimize performance and minimize fatigue.
2. Swim Preparation for Baywalk Park (1.9 km, calm waters, minimal currents)
The open-water swim requires a balance of technique, endurance, and speed. The training plan includes:
🏊 Endurance aerobic swimming workouts to sustain effort over 1.9 km without excessive fatigue.
🏊 VO2 Max swim intervals to enhance speed and efficiency.
🏊 Race-simulation open water sessions for navigation and sighting practice in calm waters.
3. Bike Training for Rolling Terrain (90 km, two-loop course)
A rolling course with hills and flats demands strength, pacing strategy, and climbing ability. The program prepares you through:
🚴 Anaerobic threshold and power interval training to sustain high-effort climbing and quick transitions into flats.
🚴 VO2 Max intervals to boost power and efficiency on climbs.
🚴 Long aerobic rides to develop endurance for maintaining steady effort across 90 km.
4. Run Training for Sustained Performance (21.1 km, three-loop course, steady uphill start)
The steady uphill start followed by flat and rolling terrain means pacing and strength are crucial. The plan integrates:
🏃 Hill training and power sprints to build strength for early climbs.
🏃 Aerobic base miles and threshold runs for sustained effort over long distances.
🏃 Brick workouts (bike-to-run sessions) to simulate race-day transitions and minimize fatigue impact.
Why This Plan Works for Puerto Princesa
By progressively increasing from 9.5 to 14 hours per week, the training ensures:
✅ Gradual overload and adaptation for peak fitness.
✅ A structured balance of endurance, speed, and power to handle Puerto Princesa’s diverse course.
✅ Tactical race preparation, including pacing, hydration, and heat management.
Puerto Princesa Half Distance Triathlon
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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 |
|
Run
x3
|
02:06:00 | 01:40:00 |
|
Bike
x3
|
04:02:00 | 03:00:00 |
|
Strength
x2
|
01:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:06:00 | 01:40:00 | |
|
|
04:02:00 | 03:00:00 | |
|
|
01:36:00 | 01:00:00 |
Training Load By Week
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