Arriving fit is only part of racing well. You also want to arrive rested, with pacing and fueling choices you’ve already tested. This 44-week High Performance Amateur Full Distance Triathlon training plan gives experienced athletes a long build toward Mossel Bay, South Africa, with optional B and C races and a four-week taper.
Mossel Bay’s Garden Route course begins with a 3.8 km sea swim, followed by 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 and rolling coastal terrain, while the run takes you through Mossel Bay’s coastal and town surroundings. Success depends on making your effort last across all three disciplines.
Start by building the capacity to train well. Your 12-week foundation phase begins at six hours per week and reaches 10 hours in week 11. Swim technique and aerobic endurance work establish the groundwork, then a brick endurance test in week 12 gives you a chance to assess how you handle combined disciplines.
The next 32 weeks turn that foundation into race preparation. Weekly training starts around 10 hours and peaks at 18 hours in week 39. Three weeks of loading are followed by one active recovery week, giving demanding sessions a regular recovery rhythm.
Endurance training builds your ability to sustain work, while VO2 max and anaerobic threshold sessions challenge aerobic capacity and sustained intensity. Anaerobic power work and climbing accelerations develop short-duration power for changes in terrain. These efforts complement your endurance; on race day, the priority is still to ride at an effort that leaves you able to run well.
Use the optional B and C races as rehearsals. Test your pacing, nutrition and response to race pressure, then bring what you learn back into training. The four-week taper gives you time to reduce fatigue before your main event.
Included with your plan are three race-readiness calculators: 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. Use them to guide decisions you can test in your workouts and supporting races.
Choose this 44-week High Performance Amateur Full Distance Triathlon training plan and give your Mossel Bay ambitions the preparation and rehearsal they deserve.
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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.