This 44-week Middle Distance Triathlon training plan is expertly built to prepare you for the unique demands of the Quebec, Canada course. From the yacht-lined swim in Bassin Louise to the scenic bike along the St. Lawrence River and the historic run through Old Québec, this plan is your step-by-step guide to race-day readiness.
✅ Swim Confidently in Bassin Louise
The structured swim sessions, featuring open water drills and stroke refinement, mirror the calm, enclosed waters of Bassin Louise. You’ll gain the confidence and endurance to stay efficient—even when surrounded by fellow athletes and yachts in a tight course setting.
✅ Crush the Four-Lap Bike Along the St. Lawrence
With dedicated tempo rides, progressive long rides, and power-based intervals, this plan prepares your legs for the fast, flat-yet-varied 90 km bike course. The 328m of elevation gain is addressed with targeted workouts that build strength and endurance across the 4-lap highway route.
✅ Own the Historic Run Through Old Québec
Our structured run sessions simulate the flat, fast 21.1 km run course along the quays and Rivière Saint-Charles. Interval training, race-pace simulations, and brick workouts prepare you to finish strong on the cobblestones near Château Frontenac with energy and form.
🔥 What You’ll Gain from This Plan
✔️ 44 weeks of progressive, scientifically-backed training
✔️ Starts with a 12-week base phase—no prior fitness required
✔️ Peaks at 14 hours/week with sustainable weekly progress
✔️ Includes VO₂ max, threshold, and strength training blocks
✔️ Features race simulation workouts & structured “B” and “C” races
✔️ Detailed swim drill and strength training videos for visual guidance
✔️ Bike & run sessions built with HR and power-based precision
✔️ Personalized email coach support for your journey
This plan isn’t just about crossing the finish line—it’s about building a stronger, smarter, more resilient athlete along the way. Whether you're chasing a PR or completing your first Middle Distance Triathlon, every workout brings you one step closer to race-day success.
Let’s get to work. Build your best season yet with coaching support at every turn.
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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.