You have the experience to race with purpose. Now you need the endurance to carry that ambition through Mossel Bay’s marathon. Built for competitive Masters athletes aged 40+, this 36-week Full Distance Triathlon training plan gives you time to establish a foundation, develop race fitness and prepare for a personal best or podium pursuit.
Mossel Bay, South Africa, brings three connected challenges along the Garden Route: a 3.8 km sea swim, a 180 km bike ride and a 42.2 km run. Santos Beach and the De Bakke resort area provide the setting for the swim start and finish line. Open roads and rolling coastal terrain shape the bike, while the marathon passes through the town and along the coast.
Think about what you want left when you reach the run.
Extended rides build endurance for the bike, while tempo runs and threshold sessions develop your ability to sustain demanding work. Heart rate, functional threshold power and perceived effort guide training intensity. Use that feedback to learn what controlled riding feels like over changing terrain, so your bike performance supports your marathon.
Give your swim the same attention.
The plan works on stroke symmetry, catch efficiency and movement through the water. Technique drills build coordination, and open-water sessions provide experience beyond the pool. Over a long sea swim, improving efficiency can help you conserve energy.
Build fitness you can absorb.
Your opening 12 weeks focus on aerobic endurance, swim technique and neuromuscular drills, with VO2 max intervals introduced during the foundation phase. The following 24 weeks increase race-specific demands through longer rides, tempo running, open-water swimming and threshold work. Weekly training peaks at approximately 16 hours.
Three weeks of progressive training are followed by one active recovery week. Periodized strength work complements endurance training, while Garmin and wearable integration helps you follow sessions.
Your plan also includes three race-readiness calculators. Use 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. Rehearse your pacing and nutrition during training, then refine them as your preparation develops.
Choose this 36-week Competitive Masters 40+ Full Distance Triathlon training plan and prepare to bring your experience and fitness together in Mossel Bay.
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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.