Half Iron · Nelson Mandela Bay Edition
A 12-week, race-specific plan for the 1.9 km sea swim, 90 km bike and 21.1 km run. Built for intermediate athletes who want a well-paced race, not just a finish.
Why this plan exists
Most half-distance athletes lose their race the same way: a bike ridden too hard into the wind, too little fuel, and a half marathon that falls apart after 10 km. Nelson Mandela Bay adds a sea swim and an exposed course, so pacing and preparation matter even more.
This plan builds your endurance with rides to 4 hours and a 2-hour long run, teaches you to ride by power and run by effort, and practises your fuelling on every long session. A full rehearsal in week 10 confirms your race power, run effort and fuel before you taper.
How it is different
A new structure every week: tempo staircases and race-power blocks on the bike, tempo ladders and hills on the run, CSS sets and sea skills in the water.
Swim, bike and run tests in week 4 and retests in week 8, so your targets keep up with your fitness.
Race-effort bricks from week 5 and a full race rehearsal in week 10, so you know your race power, run effort and fuel.
Inside the plan
Consistent training, tempo running, CSS swimming and longer weekends.
A lighter week with swim CSS, run threshold and bike FTP tests to set your zones.
Race-effort bricks, rides to 3:30, open water from week 7 and your 2-hour peak long run.
A lighter week with swim and bike retests before the final block.
Your 4-hour ride in week 9, then a full race rehearsal with your race breakfast, kit and fuel.
Less volume, short race-pace reminders and race day on the Sunday of week 12.
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, a rehearsal review and your personal race-day plan.
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 8, a review of your week 10 rehearsal, your race-day plan in week 11 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 8 test results for a zones check, and your week 10 rehearsal notes.
Your personal race-day plan arrives in week 11, followed by a call with Telani in race week.
Who it is for
Before you buy
Week 1 starts 12 weeks before race day, on a Monday. For a race on Sunday 31 January 2027, that is Monday 9 November 2026. Always check the official race website for the confirmed date.
Yes. Begin at the week that matches your countdown to race day and complete the week 4 tests first, so your zones are accurate. With fewer than 6 weeks to go, individual coaching is the safer route.
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 8 test results for a zones check, your week 10 rehearsal notes, and your race-day plan from Telani in week 11, followed by a call in race week. Weekly feedback and plan changes are part of TRIFIT coaching, not this package.
The longest ride is 4 hours (capped at about 110 km) and the longest run is 2 hours (capped at about 20 km). Weekday sessions stay at 75 minutes or less.
Yes. Every open-water session has a full pool alternative. If you can, do at least one or two sea swims in your wetsuit before race day.
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 half-distance triathlon. Race day is the Sunday of week 12.
A note on safety. Stop training and seek medical assistance if you experience chest pain, dizziness, unusual breathlessness or pain that changes how you move. Always swim in the sea with others at a lifeguarded beach. 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.
