Get ready to race through the heart of Québec with strength, confidence, and purpose. This 44-week Middle Distance Triathlon training plan is designed specifically for the scenic yet demanding course of the Middle Distance Triathlon Quebec Canada—from the tranquil waters of Bassin Louise to the historic streets of Old Québec.
Built for beginners, this plan skips the fluff and dives straight into performance development with 12 weeks of focused base training, followed by 32 weeks of race-specific preparation. The course in Québec features a flat but open-water swim, a fast yet mentally demanding 4-lap bike along the St. Lawrence River, and a run that winds through cobbled streets, riverfront paths, and a historic finish in view of Château Frontenac. This plan prepares you for every nuance.
✅ Progressive Volume & Specificity
Start at 9.5 hours/week (Week 13) and build to 14 hours/week (Week 39), perfectly aligning with the physical demands of Québec’s terrain and race format.
✅ Swim Confidence in Open Water
Technique-focused swim drills simulate race-day conditions in Bassin Louise. Develop rhythm, sighting, and form to stay efficient in variable conditions.
✅ Bike Strength for the 90 km Loop
Structured interval and endurance rides prepare your legs for the highway sections and moderate elevation (328m), giving you the power to hold strong across all 4 laps.
✅ Run Ready for Historic Terrain
RPE/heart rate-guided runs simulate pacing and effort across flat, mixed-surface terrain—ideal for handling the final 21.1 km through Old Québec and along the Rivière Saint-Charles.
✅ Race Simulation with “B” and “C” Events
These integrated practice races help dial in nutrition, pacing, and mental readiness before you toe the line at your A-race.
✅ Strength Training for Triathletes
Custom sessions enhance durability, reduce injury risk, and prepare you for back-to-back efforts across swim, bike, and run.
✅ Video Swim Drills + Personalized Support
Refine technique with clear guidance and get questions answered directly from your coach with built-in email support—you’re never alone in your journey.
This plan isn’t just about finishing—it’s about thriving on race day. Whether it’s your first Middle Distance Triathlon or your next step in the sport, everything here is built to support your journey toward race-day success in Quebec.
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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.