The 44-week Intermediate Training Plan is meticulously designed to prepare you for the Half Distance Triathlon in Puerto Princesa, ensuring you can handle the course’s unique demands while optimizing performance and endurance. Here’s how it aligns with the race’s challenges:

Swim (1.9 km) - Calm Waters & Warm Temperature
✅ Open Water Adaptation – The training includes open water swim sessions, helping you adjust to race-day conditions at Puerto Princesa City Baywalk Park.
✅ Endurance & Technique – Drills from the instructional videos enhance stroke efficiency, crucial for navigating a warm, buoy-marked course.
✅ Anaerobic Threshold Training – Boosts stamina for maintaining a strong, consistent pace in the 84°F (29°C) water.

Bike (90 km) - Rolling Terrain & Scenic Routes
✅ Hill Training & Power Workouts – The VO2 Interval Training improves climbing efficiency for the rolling terrain on Puerto Princesa South Road.
✅ Aerodynamic & Endurance Focus – Structured heart rate/power-based sessions prepare you for long-distance cycling at race intensity.
✅ Brick Workouts – Regular bike-to-run training ensures a smooth transition, vital for tackling the counterclockwise loops.

Run (21.1 km) - Steady Uphill Start & Loops
✅ Tempo & Threshold Runs – Prepares you for race-paced running, helping you conquer the steady uphill start effectively.
✅ Progressive Long Runs – Builds endurance for sustaining speed through the three-loop course along Rizal Ave.
✅ Heat Acclimation Training – Key for managing high race-day temperatures (86°F/30°C), ensuring optimal hydration and pacing.

Why This Plan Works for Puerto Princesa?
🔥 44 weeks of structured progression – No prior experience needed, making it ideal for those building fitness from the ground up.
🏊‍♂️ Specific Swim-Bike-Run Sessions – Mimic race conditions and improve efficiency for each discipline.
🚴‍♂️ Strength & Core Training – Reduces injury risk and enhances endurance for hills and prolonged efforts.
🏃 Mental & Physical Readiness – Ensures you hit race day confident, prepared, and ready to perform at your best.

By following this plan, you’ll not just complete the Half Distance Triathlon in Puerto Princesa —you’ll thrive on race day.

Puerto Princesa Half Distance Triathlon

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