This 44-week Middle Distance Triathlon training plan is purpose-built for senior athletes preparing to race in the stunning city of Québec, Canada. With a scenic course that features a swim in Bassin Louise, a four-lap bike ride along the St. Lawrence River, and a historic run through Old Québec, your training needs to reflect both the course demands and your specific recovery and performance needs as a mature athlete.

This plan does exactly that—guiding you through every phase of your journey to race day with structured, age-appropriate training grounded in science.

✅ Build Aerobic Fitness Gradually
The 12-week base phase increases endurance safely, preparing you for the 1.9 km swim and long steady efforts of the 90 km bike leg.

✅ Train for the Terrain
The Québec bike course is largely flat with rolling sections—this plan includes extended aerobic rides and power-based intervals to build efficiency and strength without overloading your joints.

✅ Stay Strong & Mobile
Integrated resistance training targets age-related muscle loss and supports bone density—critical for both bike power and run durability.

✅ Run Ready for Old Québec
The 21.1 km run includes flat quays and winding historic streets. Your run workouts feature pacing sessions, race-effort runs, and brick training to simulate race-day fatigue and transitions.

✅ Efficient Swim Preparation
Technique-focused swim sessions build comfort and speed for the calm, enclosed waters of Bassin Louise—ideal for mastering form.

✅ Recovery that Works for You
With a 2:1 work-to-rest ratio, this plan honors your body's need for more recovery while still pushing performance forward.

✅ Race Confidence with Practice Events
Use scheduled B and C races to rehearse strategy and transitions, fine-tuning your readiness for Québec’s unique course layout and race-day logistics.

✅ Fully Integrated with Your Devices
Every session syncs with Garmin and major training apps—track your heart rate, power, and RPE without spreadsheets or guesswork.

This plan equips you not just to complete the Middle Distance Triathlon in Québec—but to enjoy every moment of it, from the swim surrounded by yachts to the final stretch past the Château Frontenac.

💬 Personal email support from your coach is included to guide your journey, answer questions, and keep you on track.

Train with purpose. Race with confidence.

👉 Begin your personalized triathlon journey today with a plan built for your success.

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