With designated windows for B and C races, this 36-week High Performance Amateur Full Distance Triathlon training plan gives advanced athletes opportunities to assess pacing, transitions and race execution before race day.
Mossel Bay, South Africa, demands endurance across a 3.8 km sea swim, a 180 km bike ride and a 42.2 km marathon. Set along the Garden Route, the course places the swim start and finish line around Santos Beach and the De Bakke resort area. The bike combines open roads, rolling terrain and coastal views, followed by a marathon through the town and along the coast. Strong fitness matters, but so does knowing how much effort to spend before the run.
Your preparation develops over two phases:
Weeks 1–12 | Establish the foundation
Training increases from six to 9.5 hours per week as you build aerobic endurance and work on swim technique. Instructional videos and focused drills help you refine your stroke with purpose. The phase ends with a brick test session, giving you a chance to assess how you handle combined disciplines before the heavier training begins.
Weeks 13–36 | Build race performance
Weekly training rises from 10 to approximately 18 hours. Endurance mileage supports the sustained effort of a long race, while VO2 max and anaerobic threshold intervals develop your capacity for demanding work. Anaerobic power and climbing intervals add a different stimulus, supporting your ability to handle changes in the bike terrain.
Heart rate and power guide structured bike and run intervals, helping you connect effort with output. On Mossel Bay’s rolling roads, use that awareness to control intensity and preserve energy for the marathon. Progressive bike-to-run bricks let you practice starting the run with accumulated fatigue.
Make your B and C races count.
Use the designated race windows to evaluate your preparation: how did your pacing feel, how smoothly did you transition, and what needs adjusting before Mossel Bay?
Three race-readiness calculators are included with your plan to support that process. 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. Test those choices in training and your supporting races.
Choose this High Performance Amateur Full Distance Triathlon training plan and give yourself 36 weeks to build, rehearse and refine your Mossel Bay performance.
REGISTER HERE
EXPLORE MORE MOSSEL BAY TRAINING PLAN OPTIONS
CHOOSE YOUR NEXT HIGH PERFORMANCE CHALLENGE HERE →
TO SET YOURSELF UP FOR SUCCESS – START HERE →
Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
*muscle and motion app required
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.