This proven 24-week Half Distance Triathlon Training Plan is designed for high-performing Masters athletes over 40, giving you the structure, tools, and expert support to thrive on race day. With a 1.9km sea swim, a hilly 90km bike ride, and a scenic but undulating 21.1km run, Mossel Bay’s course is as breathtaking as it is demanding—this plan prepares you for every part of it.

✅ Base Training Requirement
Before starting this plan, you should have at least 8 weeks of consistent base training under your belt. That means:

Swimming at least twice per week

Biking 2–3 times per week, including a 60-minute ride

Running 3 times per week, with a long run of 45 minutes

Strength work 1–2 times weekly for injury prevention

This base ensures you're ready to handle the volume and intensity of structured Half Distance Triathlon training.

💡 Why This Plan Works for Mossel Bay
✔️ Sea Swim Adaptation – Open-water sessions and technique drills prepare you for the rolling start at Santos Beach and ocean conditions averaging 19.1°C / 66°F.

✔️ Hilly Bike Conditioning – The 1,020m (3,346ft) elevation gain on Herbertsdale Road is no joke. This plan builds strength through hill repeats, tempo rides, and muscular endurance sessions.

✔️ Run Durability – Prepare for the three-loop coastal run through the harbor and old town with long bricks, race-pace intervals, and aerobic volume—all tailored to terrain and pacing demands.

✔️ Masters Athlete Optimization – Strength routines focus on mobility, joint health, and muscle resilience for athletes over 40, helping you train smarter and stay injury-free.

✔️ Progressive Structure – Uses a 3:1 periodization cycle—three build weeks followed by a recovery week—maximizing gains while preventing overtraining.

✔️ Training by RPE, HR, and Power – Every session includes specific guidance so you always know what intensity to target.

✔️ Ongoing Coach Support – Personalized email access to an experienced triathlon coach gives you feedback, accountability, and expert advice throughout your journey.

Whether you’re chasing a personal best or a podium finish, this Half Distance Triathlon training plan equips you to execute with confidence and perform at your best on race day in Mossel Bay.

👉 Get the structure, support, and strategy you need to succeed. Your Half Distance Triathlon performance starts here.

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