This 36-week triathlon training plan is specifically designed to prepare you for the unique demands of this spectacular course—featuring a cool-water swim in the Ottawa River, a smooth and scenic bike course through Embassy Row, and a flat, energetic run through the heart of Canada’s capital city.
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Built with precision and backed by proven endurance principles, this triathlon training plan ensures you're fully prepared—physically and mentally—for every challenge the Full Distance Triathlon presents.
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✅ Progressive, Periodized Structure
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Begin with a 12-week base phase that develops aerobic capacity and strength without requiring prior base mileage. You’ll build gradually with a smart 3-weeks-on, 1-week-recovery cycle that balances training stress and recovery perfectly.
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✅ Targeted Weekly Training Loads
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The plan starts with 7 hours per week and steadily builds to peak weeks of approximately 16 hours. Each session is precisely scheduled to improve your swim mechanics, cycling power, and run endurance—critical for a race like Ottawa's, where consistent pacing across all disciplines is key.
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✅ Race-Specific Adaptation
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Train specifically for Ottawa’s 2.4-mile swim in 70°F water, with open-water swim sets and drills designed to increase comfort and speed in cooler conditions. The traffic-free bike course demands steady power output, which this plan develops through structured intervals based on heart rate and power. For the flat marathon run, you'll gain efficiency and stamina with tempo workouts and track-based sessions that mimic real race conditions.
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✅ Strength and VO2 Max Focus
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Early strength training phases enhance muscular durability and injury resistance, while VO2 and threshold intervals prepare you for surges, headwinds, and the mental grind of the final 10K.
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✅ Multimedia Coaching Tools
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Includes instructional swim drill videos, HR/power-based workouts for bike and run, and strength training videos* tailored to intermediate-level triathletes.
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✅ Have questions? Get expert guidance along the way. Every athlete receives email coach support to keep training on track and aligned with your goals.
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🎯 This Full Distance Triathlon training plan is more than a schedule—it's your blueprint for success. If you're ready to race your best in Ottawa, now’s the time to commit.
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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*muscle and motion app required
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.