This 44-week Middle Distance Triathlon training plan is meticulously engineered to prepare you for every element of the Quebec Canada course, with workouts designed to match its unique terrain, scenery, and pacing demands.
From the swim start in Bassin Louise, where you’ll be surrounded by the charm of Old Québec, to the fast, scenic bike course along the St. Lawrence River, and the historic run through Old Québec’s UNESCO World Heritage streets, this plan sets you up for success—both physically and mentally.
✅ 12-Week Base Phase
Build foundational aerobic endurance and technique with no prior training required. This phase ensures you're ready to absorb harder sessions later—crucial for the swim's open-water demands in Bassin Louise and the longer bike segments.
✅ 32-Week Progressive Build
Structured around a 3:1 cycle of load and recovery, this phase prepares you for the 4-lap, 90 km bike course, complete with moderate elevation (328m) and flat, fast segments along the river. You'll develop sustained power and pacing to handle repetitive laps with precision.
✅ Run-Specific Conditioning
Train to run strong through Old Québec and along Rivière Saint-Charles. Our plan emphasizes efficient pacing, leg durability, and mental toughness—key for finishing fast at the Port of Québec Agora with Château Frontenac in view.
✅ Peak Training at 14 Hours/Week
Progress from 9.5 hours to 14 peak hours to simulate race-day endurance, building confidence and capacity for the full Middle Distance Triathlon challenge.
✅ Strength Training Progression
Improve posture, reduce injury risk, and enhance endurance with functional strength sessions that evolve into traditional lifts—complementing the demands of flat yet varied terrain.
✅ Race Simulations & Benchmark Races
Incorporates B and C races to sharpen race-day skills, fueling strategies, and mental prep—key for navigating Quebec’s multi-loop bike and run format.
✅ Full Spectrum Training Zones
From Aerobic Base to VO2 Max and Anaerobic Threshold, you’ll develop speed, stamina, and the ability to surge when needed—vital for executing your pacing plan on race day.
💬 Includes Personalized Coach Email Support
Stay on track and get the answers you need—from adapting workouts to managing fatigue. We’re in your corner, every week.
🎯 Get the plan now and prepare to race your best in one of North America's most breathtaking triathlon venues.
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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.