🥇 2026 HALF DISTANCE TRIATHLON MUSKOKA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 HALF DISTANCE TRIATHLON MUSKOKA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Muskoka Half Distance Triathlon presents a technically demanding course with distinct environmental and terrain-based challenges. From the calm but tactical open-water swim in Peninsula Lake to the constant elevation changes on the bike and the punchy climbs on the run, success requires more than general fitness—it calls for targeted preparation.
🧠 Alignment Between Training and Course Demands
✅ Swim Preparation for Peninsula Lake
Open-water skills are introduced progressively to build comfort with sighting, pacing, and beach starts.
Structured endurance swims help maintain steady output across the entire 1.9 km loop.
Video-supported drills refine technique, which is especially valuable for adult athletes improving efficiency.
✅ Bike Training for Muskoka’s Elevation Profile
Repeated intervals simulate the race’s 1,200+ meters of climbing.
Long rides with controlled effort zones develop aerobic durability and bike-handling on rolling terrain.
Strength sessions improve muscular resilience for prolonged seated and standing climbs.
✅ Run Conditioning for Two-Loop, Hilly Course
Short efforts and tempo intervals address the physical demands of the undulating course.
Brick sessions train neuromuscular adaptation for effective transitions from bike to run.
📈 Structure Adapted for Masters Athletes Over 40
The 36-week plan integrates physiological principles suited for experienced athletes managing long-term adaptation, recovery, and time availability.
💡 Heart Rate & Power Zones: Promote pacing control and reduce overtraining risk.
🔁 3:1 Load-to-Recovery Ratio: Balances progression with adequate rest.
🏋️ Masters-Specific Strength Work: Focuses on joint stability, muscle preservation, and injury prevention.
📅 Training Phase Overview
Weeks 1–12 (Base Phase): Emphasizes aerobic foundation, functional strength, and reentry into structured training.
Weeks 13–36 (Build & Peak Phases): Increases training specificity with tempo efforts, race simulations, and VO₂ max sessions.
⏱️ Weekly volume ranges from 7.5 to 12 hours, scaled to provide quality over quantity for athletes balancing multiple responsibilities.
📩 Includes access to direct email coach support—because sometimes the best gains come from a quick answer at the right time.
Train smarter. Race stronger.
➡️ Start your 36-week journey today and take the first step toward your strongest Half Distance Triathlon performance yet.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:16:00 | 01:15:00 |
|
Bike
x3
|
02:31:00 | 03:00:00 |
|
Run
x3
|
01:43:00 | 02:00:00 |
|
Strength
x2
|
01:32:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:16:00 | 01:15:00 | |
|
|
02:31:00 | 03:00:00 | |
|
|
01:43:00 | 02:00:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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