Tackle the stunning Quebec Middle Distance Triathlon with a plan built specifically for experienced athletes over 40. From the open-water swim in Bassin Louise to the scenic bike laps along the St. Lawrence River and the historic run through Old Québec, every phase of this 36-week plan prepares you for the unique demands of the course.
✅ Swim-Ready for Bassin Louise
Early swim sessions focus on form and endurance, building the foundation for the 1.9 km swim in Bassin Louise’s calm yet technical waters. Integrated open-water drills and video-supported swim workouts sharpen sighting and pacing skills, ideal for navigating this urban harbor setting.
🚴 Bike-Strong for Quebec’s Fast Highway Loops
The four-lap, 90 km bike course demands both stamina and control. With heart rate and power-based sessions, you’ll develop consistent pacing, efficient gear use, and strength for the mild elevation gain (328m). Interval-based rides simulate the rhythm changes of lap racing, while long rides build lasting endurance for the flats and scenic segments.
🏃 Run-Savvy for Historic Streets & River Views
The final 21.1 km run along the quays, Rivière Saint-Charles, and into Old Québec calls for efficient running off the bike and the ability to maintain form on flat terrain. Brick workouts and tempo runs condition your legs for fast transitions and smooth pacing all the way to the panoramic finish at the Port of Québec Agora.
🎯 Key Benefits for Masters Athletes 40+
✔️ Periodized 3:1 training structure for optimal recovery
✔️ Strength training to preserve lean muscle and reduce injury risk
✔️ VO2 max intervals to sharpen top-end performance
✔️ Structured brick workouts to prep for race-day fatigue
✔️ Weekly progression that fits into a busy lifestyle (peaks at 12 hours/week)
This Middle Distance Triathlon training plan isn’t generic. It’s strategically built for mature athletes who want results—delivered through precise, evidence-based programming that respects your time, recovery needs, and performance goals.
💬 Includes personalized email coaching support to guide your journey every step of the way.
Train with confidence—your best race in Quebec starts here.
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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.