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.
🔥Whether you're returning to racing or chasing an age group podium, this plan will help you build the confidence and conditioning to succeed.
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²® family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.