Nine months gives you time to build toward Mossel Bay without rushing into the hardest training. This 36-week Senior 60+ Full Distance Triathlon training plan starts with 12 weeks of foundational endurance, then progresses through 24 weeks of race-specific preparation. Whether you want your first finish or a personal best, you’ll have time to develop fitness, practise technique and make recovery part of the process.
Your destination is South Africa’s Garden Route, where Mossel Bay combines a 3.8 km sea swim, a 180 km bike ride and a 42.2 km marathon. The swim start and finish line are based around Santos Beach and the De Bakke resort area. Rolling terrain and open coastal roads shape the bike, followed by a marathon through the town and along the coast.
Build the foundation first
During the opening 12 weeks, steady aerobic training develops endurance while swim drills work on your catch, symmetry and efficiency. Coordination exercises help you practise controlled movement and smoother transitions. VO2 max work is introduced alongside that foundation.
Then make it specific
The next 24 weeks bring longer rides, tempo runs, open-water swimming, threshold work and VO2 intervals. Long rides develop endurance for 180 km, while intensity targets help you practise managing effort over rolling terrain. Open-water sessions prepare you for swimming beyond the pool, and progressive run training builds toward the marathon. Weekly training peaks at approximately 16 hours.
Give recovery its place
Two training weeks are followed by one recovery week throughout the plan. Zone 2 sessions provide much of the aerobic work, with harder efforts adding a different stimulus. Weekly resistance training supports muscle strength and bone health, helping you maintain the physical capacity needed for a long day of racing.
Make the numbers useful
Maximum heart rate, functional threshold power and perceived effort guide your sessions. Compatible Garmin and wearable integration helps you follow workouts and review your training.
Three race-readiness calculators are included to help you prepare beyond the workouts. The Race Predictor Calculator estimates performance, the Race Pace Strategy Calculator organizes swim, bike and run execution, and the Triathlon Fueling Calculator helps you build your fueling approach. Practise those choices during your longer sessions.
Choose this 36-week Full Distance Triathlon training plan and give yourself a path to Mossel Bay with confidence.
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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.