Are you a Masters triathlete (age 40+) targeting the Full Distance Triathlon South Africa? This race, known for its vibrant South African spirit, stunning beachside course, and championship-level energy, demands more than just grit—it demands a smart, structured training plan.
Whether you've mastered the Sprint and Olympic distances and are eager to step up, or you're looking to elevate your performance, this structured 24-week program is your path to success. With a focus on building endurance, improving power, and perfecting technique, you’ll be prepared for every swim, bike, and run as you prepare to race with confidence.
Prerequisite Base: Before you begin, a 4-6 week base endurance training is suggested to ensure you're ready for the intensity. Week one kicks off with VO2 interval training to set the stage for what’s to come.
Structured for Success:
- Heart Rate & Power-based Training: Workouts based on % of heart rate and power for optimal performance.
- Garmin Compatibility: Sync workouts directly to your Garmin device—no need for paper training plans!
- Follow a structured 3/1 approach with three weeks of intense training followed by one week of active recovery.
Training Overview:
- Start with 8 hours of training per week, increasing to a weekly max of about 16 hours.
- Progressive training phases include base endurance, tempo training, and open water swimming.
- Enhance your speed and stamina with brick workouts to prepare for race day.
Special Features Include:
- Instructional Swim Drills: Improve your stroke with detailed video tutorials.
- RPE/Heart Rate/Power Structured Sessions: Run and bike training optimized for performance and recovery.
- Strength Workouts: Tailored to the Competitive Masters Triathlete with detailed video guidance.
- Swim Workouts on Your Device: No need to print your swim session—everything syncs directly to your compatible device.
This plan is designed for athletes who are ready to step up to the next level. It’s time to put in the work, hit your goals, and position yourself for success. Are you ready to go the distance?
Get started today!
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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.