🏅2026 MIDDLE DISTANCE TRIATHLON QUEBEC - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏅2026 MIDDLE DISTANCE TRIATHLON QUEBEC - INTERMEDIATE W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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
Racing the Middle Distance Triathlon in Quebec City means preparing for a course that's fast, scenic, and subtly technical. From the calm waters of Bassin Louise to the rolling highway views along the St. Lawrence River and the iconic finish near Château Frontenac, this race demands a training plan that mirrors the course's unique challenges.
Our Intermediate 36-Week Middle Distance Triathlon Training Plan is designed to build the specific strength, stamina, and strategy needed for success on race day in Quebec.
✅ Swim Preparation for Bassin Louise
The calm, enclosed harbor swim is ideal for athletes who refine their technique and build sustained swim endurance. Our plan emphasizes form, strength, and open water skills—so you're prepared to sight accurately and exit the water strong, even in cooler temperatures.
✅ Bike-Specific Conditioning for Quebec’s Scenic 4-Lap Route
Quebec’s bike course is fast but not without variation. You’ll face a total elevation gain of 328m across four laps—requiring consistent pacing, low-zone endurance, and bursts of higher effort. The plan includes progressive long rides, interval sessions based on power/heart rate, and brick workouts to simulate the flat-to-rolling terrain you'll encounter along the St. Lawrence River.
✅ Run Readiness for the Historic, Flat Course
Quebec’s half marathon run is flat, scenic, and urban—with portions along the port quays and Rivière Saint-Charles. Our plan builds tempo endurance and leg durability with race-specific workouts, steady-state runs, and aerobic development to help you pace smart and finish strong in the heart of Old Québec.
✅ Periodized Structure That Peaks You for Race Day
With a 12-week base phase followed by a 24-week build and peak block, this plan ensures you arrive in Quebec fully prepared. The structure features 3 weeks of training followed by 1 week of active recovery, progressive volume (7.5–12 hours/week), and strategic VO2 max, threshold, and race pace sessions.
📩 Includes Personal Email Coach Support
Stay accountable and motivated with email access to your coach for personalized guidance throughout the plan.
🔥 Ready to rise to the challenge?
This isn’t just a generic plan—it’s tailored for athletes aiming to perform at their best on the Middle Distance Triathlon Quebec Canada course. Whether you're returning to racing or chasing an age group podium, this plan will help you build the confidence and conditioning to succeed.
➡️ Start your Quebec triathlon journey today—with a plan built for performance and supported by a coach who’s with you every step of the way.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:19:00 | 01:15:00 |
|
Bike
x3
|
02:28:00 | 03:00:00 |
|
Run
x3
|
01:50:00 | 02:00:00 |
|
Strength
x2
|
01:34:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:19:00 | 01:15:00 | |
|
|
02:28:00 | 03:00:00 | |
|
|
01:50:00 | 02:00:00 | |
|
|
01:34:00 | 01:00:00 |
Training Load By Week
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- Heart Rate Monitor
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