01·Course Characteristics
A sheltered bay swim transitions into a rolling, windswept bike leg with over 1000 meters of climbing, before finishing on a highly exposed coastal run course.
You're on track
Build your 16-week plan for IRONMAN 70.3 Mossel Bay — we'll start it on Aug 2, 2026, free to preview.
02·Course by Section
A scenic, relatively sheltered ocean swim starting at Santos Beach and finishing at De Bakke Beach. The rolling age-group start in Santos Bay provides calmer coastal waters than the open ocean.
A single-loop out-and-back course with heavy rollers on Louis Fourie Road and a major 6km climb on Herbertsdale Road (R327) toward the Gouritz River valley. Strong, unpredictable winds buffet the highly exposed N2 highway sections.
An undulating multi-loop run on paved coastal paths and old town roads. While offering stunning sea views, the course is highly exposed to both strong sea breezes and high solar radiation, finishing right under the Cape St Blaize lighthouse.
03·AVG beginners' Training Timeline
This 16-week structured plan is tailored specifically to Mossel Bay's demanding profile. Early phases prioritize building climbing strength to handle the 1,020m bike leg, transitioning into wind-resistance workouts and rolling run preparation to ensure you can manage the late-stage heat and undulating terrain on race day.
Aerobic Base & Sighting
Build a robust aerobic foundation and progress open-water swim comfort.
Strength & Hill Climbing
Develop muscular endurance on the bike to conquer the 1020m elevation gain and 6km R327 climb.
Wind & Heat Adaptations
Perform long brick efforts simulating coastal crosswinds and rolling run pacing.
Peak & Taper
Consolidate race-pace efficiency, practice fuel intake, and rest for peak race-day output.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Temperatures rise from a cool 14°C at dawn to a peak of 28°C. Rely heavily on the run aid stations for cold water, douse your head and body frequently, and apply high-SPF waterproof sunscreen to handle intense seaside UV exposure.
Aim for 60-90g of carbohydrates per hour on the bike using the three available aid stations. Formulate an aggressive electrolyte and fluid plan to combat high sweat rates if midday run temperatures approach 28°C.
Ride conservatively on the early rollers and do not burn matches on the 6km climb on Herbertsdale Road. Conserve energy for the highly exposed, undulating run course where the coastal wind and 365m of climbing can easily derail over-extended legs.
A mid-depth front wheel (40-60mm) balances aerodynamics and stability against unpredictable coastal gusts on the N2. Plan to fly into George Airport (GRJ) at least 3-4 days early and rent a car to transport your bike box.
The ocean temperature in Santos Bay typically averages between 19.1°C and 21°C (66.4°F to 69°F) for the 1.9km swim. Because of these mild temperatures, the swim is usually wetsuit-optional, though wearing a wetsuit is highly recommended to improve your buoyancy and overall comfort in the water.
The 90km bike course is moderately challenging, featuring approximately 1,020 meters (3,346 feet) of total elevation gain in a single-loop out-and-back format. You will face rolling hills along the N2 highway and a sustained, notable 6km climb on Herbertsdale Road (R327) heading toward the Gouritz River valley turnaround. Strong headwinds and crosswinds on the exposed coastal sections add to the physical demand.
The 21.1km run consists of 2.5 to 3 loops on an undulating paved path and old town roads, accumulating about 365 meters (1,197 feet) of total elevation gain. Because the route travels through the historic harbor and along the scenic Point coastal walkway, it is highly exposed to the sun and coastal winds. Staying on top of pacing is critical as you head toward the finish line directly underneath the landmark Cape St Blaize lighthouse.
You should prepare for a wide temperature range, with cool morning air lows of 14°C (57°F) rising to warm afternoon highs of 28°C (81°F). The coastal setting also introduces high humidity and unpredictable seaside winds, meaning you must plan for a high sweat rate on the run and potential crosswinds on the bike.
The most convenient option is to fly into George Airport (GRJ), which is located about 40 kilometers (30 to 40 minutes) away from the race venue. It is highly recommended to rent a car at the airport for easy transport of your bike boxes and gear, and you should book your accommodation near Santos Beach or De Bakke early to remain close to the transition zones.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Mossel Bay — then adapts every week to how you actually perform.
Free to start · no credit card required
Summarize with AI
More Race Guides
Complete training plan and race guide for IRONMAN 70.3 Ecuador (IRONMAN 70.3) in Manta, Ecuador. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Gdynia (IRONMAN 70.3) in Gdynia, Poland. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Ohio (IRONMAN 70.3) in Sandusky, United States. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Oregon (IRONMAN 70.3) in Salem, United States. Course breakdown, preparation tips, and personalized training.