This 36-week Middle Distance Triathlon training plan is purpose-built to prepare senior triathletes (age 60+) for a successful race day in Québec, Canada. The course’s unique features—calm harbor swim, scenic but flat bike route with modest elevation (328m), and a historic run along Old Québec—are all taken into account to ensure you're physically ready and mentally confident.

You’ll start by laying a strong foundation in the base phase, then build race-specific strength and speed through structured intervals, brick sessions, and race simulations tailored to the Québec course. The swim workouts prepare you for the protected waters of Bassin Louise with technical drills and endurance sets. The bike sessions replicate the flat-to-rolling profile along the St. Lawrence River, while the run training reflects the mostly flat terrain through Old Québec and the Rivière Saint-Charles.

✅ Designed for Athletes 60+
Built with recovery, mobility, and strength in mind, supporting joint health and sustainable progress.

✅ Course-Specific Preparation
Focuses on sustained efforts and race-day pacing for the four-lap bike and flat riverfront run.

✅ Heart Rate & Power-Compatible Workouts
Train using your Garmin or smart device to stay in the optimal training zones.

✅ Includes Strength Training for Seniors
Maintain muscle mass and bone density with integrated resistance sessions.

✅ Neuromuscular & Transition Workouts
Boost coordination, agility, and efficiency during transitions and race segments.

✅ Structured 2:1 Training Load Ratio
Two weeks of work followed by one week of active recovery keeps you fresh and consistent.

✅ Video-Guided Swim Drills
Improve form and build swim endurance with digital access to swim technique drills.

✅ Brick & Threshold Sessions
Simulate real race fatigue to fine-tune pacing and boost performance on race day.

✅ Progressive Plan from 7.5 to 12 Hours/Week
Time-efficient structure respects the recovery needs of master athletes.

This isn't just a plan—it's a guided pathway toward completing the Middle Distance Triathlon Québec with confidence and enjoyment. Whether you’re returning after a break or aiming for your strongest finish yet, this program is the smart, science-backed way to prepare.

💬 Includes personalized coach support via email to keep you on track.

👉 Purchase the 36-week Middle Distance Triathlon training plan today and take the next step toward your Québec finish line.

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