Full Iron · Mossel Bay Edition
A 24-week, race-specific plan for the full distance on a hilly Garden Route course: 3.8 km swim, 180 km bike and 42.2 km run. Built for athletes ready to step up to the full distance.
Why this plan exists
South Africa’s full-distance triathlon moves to Mossel Bay in 2027, with a swim off Santos Beach and a hilly bike course on the Garden Route. Many athletes respond by turning every session into a hill session. They arrive at race day tired, slow on the flat and without a tested fuelling plan.
This plan prepares you for the climbing on Saturdays and keeps the rest of the week varied: threshold and speed work on flat roads, aerobic endurance, swim technique and strength. Long rides and runs are capped, so you build durability without breaking down.
How it is different
Controlled climbing with power caps on the long rides, so you learn to ride the hills without paying for it on the run.
Speed, tempo, threshold and aerobic sessions alongside the hills, so you stay fresh and keep your speed on the flat.
Every long session is a nutrition rehearsal: carbohydrate per hour, fluid, sodium and aid-station practice.
Inside the plan
Routine, swim technique, aerobic durability and strength. Swim, bike and run tests in week 4.
Longer rides and your first runs over two hours. Efficiency checks in recovery week 8.
Sustained bike power, the first five-hour ride and a 2:30 long run. Midpoint retests in week 12.
Course rehearsals, race fuelling and the first peak long run of 2:45 or 28 km. Recovery in week 16.
The second peak run, a full dress rehearsal in week 19 and the last long ride in week 21.
Less volume with short race-pace reminders. Race day in Mossel Bay on the Sunday of week 24.
Choose your option
Plan
paid in US dollars on TrainingPeaks
The full plan on TrainingPeaks, for athletes who are happy to train on their own.
Plan + Race-Day Plan
once-off · paid securely by PayFast
The same plan, set up for you by Telani, with zones checks and your personal race-day plan for Mossel Bay.
You pay once. There is nothing to buy on TrainingPeaks. Telani’s support comes at the set points above; weekly feedback and plan changes are part of TRIFIT coaching.
Want a programme that adapts around your life every week? See TRIFIT triathlon coaching →
Plan + Race-Day Plan
Telani sets up your plan in TrainingPeaks herself, so there is no store purchase to make. After that, you train on your own, and her support comes at set points: zones checks after weeks 4 and 12, a fuelling review after week 19, your race-day plan in week 23 and a pre-race call.
Tap “Book Plan + Race-Day Plan” and send your race date on WhatsApp.
You receive a PayFast payment link. Your place is confirmed once payment is complete.
Telani connects with you on TrainingPeaks and loads the full plan into your calendar, ending on race day.
Send your week 4 and week 12 test results for a zones check, and your week 19 fuelling notes.
Your personal race-day plan arrives in week 23, followed by a call with Telani in race week.
Who it is for
Before you buy
Week 1 starts 24 weeks before race day. For the Mossel Bay full-distance race on Sunday 18 April 2027, that is Monday 2 November 2026. Always check the official race website for the confirmed date.
No. A free TrainingPeaks account is enough to receive and complete the plan.
After payment, Telani connects with you on TrainingPeaks and loads the full plan into your calendar, lined up to your race date. You train on your own and check in at set points: your week 4 and week 12 test results for a zones check, your week 19 fuelling notes, and your race-day plan from Telani in week 23, followed by a call in race week. Weekly feedback and plan changes are part of TRIFIT coaching, not this package.
No. Saturday’s long ride carries most of the course-specific climbing, and most weeks have at most one other hill-specific session. The rest of the week builds speed, threshold, aerobic endurance, swim technique and strength.
The longest ride is 5 hours 45 minutes. The longest runs are 2 hours 45 minutes or 28 km, whichever comes first. You do not run a marathon in training.
It is strongly recommended, because bike sessions are written as a percentage of FTP. Without one, ride by heart rate and effort.
Skip what you missed and carry on with the current week. Do not try to catch up. For a programme that adapts around your life, TRIFIT coaching is the better option.
Yes. The plan has no fixed dates and works for any full-distance race with a rolling or hilly bike course. Race day is the Sunday of week 24.
A note on safety. Full-distance training is demanding. Stop training and seek medical assistance if you experience chest pain, dizziness, unusual breathlessness or pain that changes how you move. This plan is general training guidance and does not replace medical advice. It is created independently by TRIFIT and is not affiliated with, endorsed by or sponsored by any race organiser.
Start your journey
Message Telani about your race, your training and which option suits you.
