A strong race in Mossel Bay begins months before you reach the coast. If you’re an intermediate athlete who wants a complete build from base training through race preparation, this 36-week Full Distance Triathlon training plan gives you both.
The first 12 weeks establish your endurance foundation, so you don’t need a separate base plan beforehand. Early strength work, swim technique practice and an introduction to VO2 intervals help you prepare for the training ahead.
Your target: Mossel Bay, South Africa
On the Garden Route, a 3.8 km sea swim leads into a 180 km bike ride and a 42.2 km marathon. Santos Beach and the De Bakke resort area provide the setting for the swim start and finish line. The bike combines open roads with rolling coastal terrain, while the marathon takes you through Mossel Bay’s coastal and town surroundings. You’ll need to manage effort across the whole course, especially before starting the run.
Training for those demands
Sea swimming rewards an efficient stroke. Instructional drill videos help you refine technique, while open-water sessions give you experience outside the pool.
Rolling roads call for controlled effort. Endurance rides build your ability to keep working over a long day, and heart rate and power targets guide your bike intervals. VO2 and anaerobic threshold work develop fitness for sustained performance; race-day pacing still needs to leave energy for the marathon.
Running after cycling takes practice. Progressive bricks help you get familiar with that change, while tempo runs and endurance track workouts build your ability to hold a controlled effort. Intermediate-specific strength sessions include video instruction to help you follow the exercises.
The schedule behind the work
At week 13, the 24-week race preparation phase begins with seven hours of training per week, progressing to approximately 16 hours. Three focused training weeks are followed by one active recovery week, giving your workload a regular rhythm.
Your plan includes three race-readiness calculators. The Race Predictor Calculator helps estimate performance. The Race Pace Strategy Calculator helps organize swim, bike and run execution. The Triathlon Fueling Calculator helps you build your fueling approach. Use them during the build to test your pacing and nutrition choices in training.
Choose this 36-week Intermediate Full Distance Triathlon training plan and give your Mossel Bay goal a foundation, a clear progression and time to prepare.
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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.