Standard Distance · Nelson Mandela Bay Edition
A 16-week, race-specific plan for the 1.5 km swim, 40 km bike and 10 km run. Built for intermediate athletes who want a well-paced race, not just a finish.
Why this plan exists
Built for the 5150 Nelson Mandela Bay standard-distance triathlon on Saturday 30 January 2027. A standard-distance race is hard from start to finish, and most athletes lose time the same way: a bike ridden too hard, then a 10 km run that falls apart.
This plan builds your endurance with longer weekends, sharpens your speed with varied weekday sessions, and then rehearses race pace twice, on the bike and straight off it. By race day you know exactly what your effort should feel like.
How it is different
A new structure every week: power ladders and crests on the bike, tempo waves and threshold sets on the run, pyramids in the pool.
Swim, bike and run tests in weeks 4, 8 and 12, so your targets keep up with your fitness.
Two race-pace bike and run rehearsals, so you know your race power and how your legs respond off the bike.
Inside the plan
Technique, comfortable endurance and a first taste of tempo. Swim, bike and run tests in week 4.
Threshold running, sweet-spot and threshold cycling, longer weekends. Retests in week 8.
Above-threshold bike efforts, your first race-pace rehearsal, a 2:30 ride and a 1:45 run.
A lighter week with your last swim, bike and run tests to set race targets.
The final long weekend, then a full race-pace bike and run rehearsal.
Less volume, short race-pace reminders and race day on the Saturday of week 16.
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 12, a review of your week 14 dress rehearsal, your race-day plan in week 15 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 14 rehearsal notes.
Your personal race-day plan arrives in week 15, followed by a call with Telani in race week.
Who it is for
Before you buy
Week 1 starts 16 weeks before race day. For Saturday 30 January 2027, that is Monday 12 October 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 next set of tests (week 4, 8 or 12) first, so your zones are accurate. With fewer than 8 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 12 test results for a zones check, your week 14 rehearsal notes, and your race-day plan from Telani in week 15, followed by a call in race week. Weekly feedback and plan changes are part of TRIFIT coaching, not this package.
The longest ride is 2 hours 30 minutes and the longest run is 1 hour 45 minutes. Weekday sessions stay under 60 minutes.
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 standard-distance triathlon. Race day is the Saturday of week 16.
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. 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.
