The bike is over, but your race is far from finished. How well you run in Mossel Bay will depend partly on the fitness, pacing and fueling you bring to the start. This 24-week Intermediate Full Distance Triathlon training plan helps you turn an established training base into endurance you can use across all three disciplines.
Mossel Bay, South Africa, sets the stage with a 3.8 km sea swim, a 180 km bike ride and a 42.2 km marathon along the Garden Route. The swim start and finish line sit within the Santos Beach and De Bakke resort area. The bike takes you onto open roads with rolling terrain and coastal views, while the run passes through Mossel Bay’s coastal and town surroundings.
Prepare for the whole day rather than treat each leg as a separate race.
Your swim preparation combines open-water training with video-guided technique drills. Building endurance while improving your stroke helps you cover the sea swim more efficiently and settle into the bike without having spent too much energy.
On the bike, base endurance, VO2 intervals and anaerobic threshold sessions develop your ability to sustain effort. Heart rate and power targets give your interval work a clear purpose. Use that feedback to practise controlling your effort on rolling roads instead of chasing speed at the expense of your run.
Progressive brick workouts bring cycling and running together, helping you learn how your legs respond after a longer ride. AI Gen Run Gait Video Analysis adds feedback on your running mechanics, while strength sessions with detailed video instruction support the physical demands of training across three sports.
You start at eight hours in week one and build to approximately 16 hours per week. Three weeks of training load are followed by one active recovery week, giving you regular opportunities to absorb the work. Arrive with solid base mileage: VO2 interval training begins in the first week.
Before race day, put your preparation into a practical plan. Included are the Race Predictor Calculator to estimate performance, the Race Pace Strategy Calculator to organize swim, bike and run execution, and the Triathlon Fueling Calculator to build your fueling approach. Test your pacing and nutrition during training so you have experience behind your choices.
If you’re ready to move beyond shorter races or improve your execution over a longer day, choose this Intermediate Full Distance Triathlon training plan and start preparing for Mossel Bay with purpose.
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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.