This professionally structured 36-week Triathlon Training Plan is engineered to prepare you for race day success on Ottawa’s scenic and challenging course. Designed for advanced athletes, this plan blends science-based endurance training with personalized support—ensuring you're fully ready for the demands of this iconic event.
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🏁 Course-Specific Preparation for Ottawa:
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✅ Swim-Ready: The plan builds your confidence for the 1-loop, 3.8 km swim in the Ottawa River, using video-guided drills and progressive open-water simulation.
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✅ Bike Mastery: Prepare for the 2.75-loop, 180 km closed-course ride with structured long rides, climbing intervals, and power-based sessions that match Ottawa’s rolling profile.
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✅ Run Resilience: Designed for peak performance on the flat, fast 42.2 km run, this plan uses threshold and VO2 max sessions that mirror race-day pacing through the heart of the city.
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📈 Key Benefits of the Training Plan:
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✔️ Phased Progression: 12-week Base Phase (6–9.5 hrs/week) builds endurance safely before ramping into a 24-week Peak Phase (up to 18 hrs/week).
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✔️ Dynamic Brick Workouts: Train your body to transition efficiently from bike to run with purpose-built brick sessions.
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✔️ Targeted Intervals: Structured swim, bike, and run intervals using heart rate and power data for maximum precision.
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✔️ Race Simulation: Includes dedicated slots for B and C races to refine your pacing, nutrition, and strategy.
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✔️ Advanced Metrics: Includes VO2 max, anaerobic threshold, and climbing-specific interval training.
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👨💻 Personalized email support from a certified triathlon coach is included, helping you troubleshoot training challenges and fine-tune your race prep.
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This is more than a training plan—it's your complete roadmap to success in Ottawa. Whether you're chasing a PR or finishing your first Full Distance Triathlon, this program gives you the tools to thrive.
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Are you ready to train smarter and race stronger?
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✅ Start your Full Distance Triathlon journey today and gain the edge with expert guidance every step of the way.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE CANADA TRAINING OPTIONS
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CHOOSE YOUR NEXT HIGH PERFORMANCE CHALLENGE HERE →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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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.