Prepare for the Half Distance Triathlon Nelson Mandela Bay in Port Elizabeth with a 36-week Half Distance Triathlon Training Plan designed for senior triathletes age 60 and over.
The course combines a 1.9 km swim at Hobie Beach, a 90.1 km coastal bike along Marine Drive toward Settlers Highway, and a 21.1 km run through Summerstrand, Humewood, and the beachfront. This plan develops endurance, strength, pacing, and durability while prioritizing recovery for athletes 60+.
Returning After Time Off?
If you are returning after a training break or up to 90 days away from endurance work, the first 12 weeks rebuild aerobic fitness, mobility, swim technique, and muscular endurance before progressing into 24 weeks of build and peak training.
Why This Plan Works for Senior Triathletes
🔄 2:1 Training and Recovery
Two progressive training weeks are followed by a recovery week to support adaptation and manage fatigue.
🏊 Hobie Beach Swim Preparation
Aerobic swimming, open-water skills, and video-supported drills improve efficiency, pacing, and confidence for the one-loop sea swim.
🚴 Coastal Bike Preparation
Endurance rides, tempo work, threshold sessions, and power-based training prepare you for sustained effort and changing coastal conditions across the 56-mile bike course.
🏃 Nelson Mandela Bay Run Preparation
Brick workouts, aerobic running, threshold training, and neuromuscular drills prepare your legs for the 13.1-mile run through Summerstrand, Humewood, and Marine Drive after cycling.
💪 Strength, Muscle and Bone Health
Resistance training supports muscular strength, joint stability, movement quality, and bone health for senior athletes.
⚡ VO₂ Max and Speed
Strategically placed high-intensity sessions help maintain aerobic power, coordination, and race-day efficiency.
Training Phases
✔ Weeks 1–12: Aerobic base, mobility, strength, and swim technique
✔ Weeks 13–24: Tempo training, open-water skills, and race-specific development
✔ Weeks 25–36: Threshold work, race sharpening, pacing, and course-specific preparation
✔ Weekly training starts near 7.5 hours and peaks around 12 hours
Additional Features
✔ Heart rate, power, and RPE-based workouts
✔ Video-supported swim drills
✔ Compatible structured workouts
✔ Personalized email coach support
✔ AI run gait video analysis
Purchase your 36-week Senior Triathlete 60+ Half Distance Triathlon Training Plan today and prepare for Nelson Mandela Bay with age-specific training built around racing in Port Elizabeth.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.