Train with purpose and precision for the Middle Distance Triathlon in Québec, Canada—a race featuring a scenic swim in Bassin Louise, a fast and flat bike course along the St. Lawrence River, and a stunning run through historic Old Québec. This 44-week triathlon training plan is built to prepare you—physically, mentally, and strategically—for every unique element of this course, especially if you're 40 or older and looking for a smart, age-aware approach to long-course racing.

✅ Tailored for Québec’s Course Demands

The swim training develops open-water endurance and sighting skills ideal for Bassin Louise’s harbor setting.

The bike sessions mimic Québec’s four-lap highway course with steady-state intervals and moderate elevation profiles to build sustained power on flat terrain.

The run workouts prepare you for Québec's relatively flat, urban course with long intervals and tempo runs, helping you pace evenly through Old Québec and along the scenic Rivière Saint-Charles.

✅ Masters Athlete-Focused

Strength routines are tailored for athletes 40+, promoting joint integrity and injury prevention.

Periodized training allows recovery and adaptation for aging athletes, reducing burnout and maximizing gains.

✅ Smart, Structured Progression

Phase 1 (12 weeks): Builds aerobic base, swim form, and strength—perfect if you're returning to fitness or starting fresh.

Phase 2 (32 weeks): Introduces race-specific bricks, tempo sessions, and pacing strategies aligned with Québec’s demands.

🔥 Train with Confidence

🎯 Brick workouts simulate transitions between disciplines.

🚴 VO₂ max intervals improve bike power on long, flat sections.

🏃 Test events (B & C races) are built in to fine-tune pacing and execution.

💡 Fully Integrated Tech and Coaching Support

Sync workouts to Garmin and other smart devices.

Includes training zones by RPE, HR, and power for precision-based execution.

📧 Personalized email coach support is included for questions, motivation, and plan adjustments.

This training plan isn’t just about finishing—it’s about arriving on race day prepared, strong, and ready to perform across Québec’s beautiful and historic Middle Distance Triathlon course.

👉 Start your journey today with a plan built specifically for age-group athletes 40+, backed by expert coaching and smart, strategic training design.

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