Prepare for the Half Distance Triathlon Nelson Mandela Bay with a long-range triathlon training plan designed for Masters athletes age 40 and over. The course demands control and durability: a 1.9 km sea swim at Hobie Beach, a 90.1 km bike along Marine Drive toward Settlers Highway, and a 21.1 km run through Summerstrand, Humewood, and the beachfront.
This 44-week structure gives you time to build fitness gradually, then sharpen specifically for Port Elizabeth.
Your Training Path
✅ Weeks 1–12: Build the Foundation
Start with approximately 4 hours per week and progress toward 10.5 hours. The focus is aerobic conditioning, swim technique, general strength, and training consistency. No established endurance base is required.
✅ Weeks 13–44: Build Half Distance Triathlon Fitness
Training progresses to approximately 8–12.5 hours per week with longer endurance sessions, brick workouts, tempo training, VO₂ max intervals, threshold work, and race-specific pacing.
Course-Specific Preparation
🌊 Hobie Beach Swim
Video-supported drills, endurance sets, and open-water skills improve stroke efficiency, pacing, and confidence for the one-loop sea swim.
🚴 Marine Drive Bike
Heart rate, power, RPE, tempo, and sustained endurance workouts prepare you for 56 miles of coastal riding, including the need to manage pace in exposed conditions.
🏃 Nelson Mandela Bay Run
Brick sessions and race-specific running prepare your legs for the 13.1-mile run through Perrot Avenue, Summerstrand, Humewood, and Marine Drive after the bike.
Masters Performance Features
✔ 3:1 build-to-recovery structure
✔ Masters-focused strength training for durability and muscular endurance
✔ Heart rate, power, and RPE-based guidance
✔ VO₂ max and anaerobic interval development
✔ “B” and “C” races as fitness checkpoints
✔ Video-guided swim technique support
✔ Workouts compatible with supported training devices
✔ Personalized email coach support
✔ AI run gait video analysis to improve mechanics and efficiency
This Half Distance Triathlon Training Plan is built for athletes who want a longer runway, measurable progression, and race-specific preparation without unnecessary volume.
Purchase your 44-week Masters 40+ Half Distance Triathlon Training Plan today and prepare for Nelson Mandela Bay with a structured path from foundation to race day.
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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.