The Mossel Bay bike course is hilly, but a hilly race does not mean every session should be a hill session. This plan puts the course-specific climbing into your Saturday long rides and keeps the rest of the week varied: threshold and speed work on flat roads, aerobic endurance, swim technique and strength. You build the strength to climb without losing your speed, your freshness or your motivation.
WHAT’S INSIDE
24 weeks of structured swim, bike, run and strength workouts that sync to Garmin, Wahoo, Zwift and other compatible devices
About 11–18 hours a week: 3 swims, 3 rides, 4 runs including a Saturday brick, and 2 short strength sessions
Swim (CSS), bike (FTP) and run threshold tests in weeks 4 and 12, with clear instructions, so your zones stay accurate
Saturday long rides with controlled, power-capped climbing, building to 5 hours 45 minutes
A full race dress rehearsal in week 19
Long runs capped at 2 hours 45 minutes or 28 km, whichever comes first, with aid-station walk practice
Swims building past race distance, with sighting, race-start and drafting practice
Recovery weeks every fourth week
A two-week taper and a full race-week schedule
A race-day guide: swim pacing, bike power caps for the climbs, a patient marathon start and race nutrition
WHO IT IS FOR
You have finished a 70.3 or similar endurance event, or have a solid year of consistent triathlon training
You can swim 2 km non-stop, ride for 3 hours and run for 90 minutes
You can train about 11–18 hours a week, with long sessions on Saturday and Sunday
You have a heart-rate monitor. A bike power meter is strongly recommended, because bike sessions are written as a percentage of FTP
You have medical clearance for full-distance training
Telani is a passionate Triathlon and multisport coach. She coaches athletes of all levels, from beginners to competitive and provides personalized online training to each individual. This enables her athletes to reach their personal goals with her full support. She will develop intuitive training plans which will give you confidence to train and race at your best. The only time you fail is when you are not tri-ing.
She also focuses on how to handle panic attacks in open water swim.