🏅 2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - BEGINNER W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
🏅 2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - BEGINNER W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
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Length
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Train with Purpose for the Full Distance Triathlon Ottawa, Canada using our expertly structured 36-week triathlon training plan. Designed specifically for beginners, this plan prepares you for every aspect of race day—from the crisp 3.8 km swim in the Ottawa River to the scenic 180 km bike and the energetic 42.2 km run through the heart of Canada’s capital.
🏊 Swim Preparedness
Train to take on the Ottawa River’s cool waters with a 12-week foundational phase. Through detailed video tutorials and progressive swim drills, you’ll build strong technique and confidence for the 1-loop course at Britannia Park.
🚴 Bike Endurance Built-In
The 180 km traffic-free bike route demands sustained power and mental resilience. Our training plan increases weekly load methodically—from 7.5 to 14.5 hours during the Full Distance phase—ensuring you’re physically ready for long hours in the saddle across rolling, urban-rural terrain.
🏃 Run-Ready Conditioning
Ottawa’s flat marathon course is fast—but only if your legs are primed for it. You’ll master brick workouts that simulate race fatigue, sharpening both your aerobic base and mental toughness for those final 10 kilometers.
✅ Key Benefits of the Full Distance Triathlon Training Plan:
✔️ Progressive, science-backed structure to safely increase endurance and intensity
✔️ Video-based instruction to improve swim efficiency and stroke mechanics
✔️ Integrated brick sessions that simulate race conditions and transitions
✔️ Heart-rate guided workouts to maximize training effectiveness
✔️ Gradual volume build from 4.5 to 14.5 hours weekly, minimizing injury risk
✔️ Includes personalized email coach support to answer questions and keep you on track
Whether you're training for your first Full Distance Triathlon or returning with renewed focus, this plan is your blueprint to success in Ottawa.
🎯 Take the next step in your triathlon journey—get the plan that delivers results and professional coach support every step of the way. You’re not just preparing for a race. You’re preparing for your breakthrough.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
01:42:00 | 01:30:00 |
|
Bike
x2
|
02:18:00 | 04:15:00 |
|
Run
x2
|
02:13:00 | 03:00:00 |
|
Strength
x1
|
01:08:00 | 00:55:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:42:00 | 01:30:00 | |
|
|
02:18:00 | 04:15:00 | |
|
|
02:13:00 | 03:00:00 | |
|
|
01:08:00 | 00:55:00 |
Training Load By Week
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