🏆 2026 FULL DISTANCED TRIATHLON CANADA OTTAWA - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🏆 2026 FULL DISTANCED TRIATHLON CANADA OTTAWA - ADVANCED W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
44 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to race the Full Distance Triathlon in Ottawa, Canada? With a two-loop 3.8 km swim in the clean, calm waters of the Ottawa River, a fast and scenic 180 km bike course through Embassy Row and the peaceful eastern countryside, and a flat, spectator-friendly 42.2 km run through the heart of the nation’s capital—this is a race built for bold endurance and strategic execution. Our 44-week Full Distance Triathlon Training Plan is specifically designed to prepare you for this exact course.
✅ Built for Ottawa’s Unique Course Features
From cool water acclimatization for the 70°F swim to sustained aerobic power for the multi-loop bike course, this plan is tailored to the real-world demands of racing in Ottawa. The flat marathon finish? We’ve got you covered with race-paced bricks and mental resilience strategies.
✅ 12-Week Foundation Phase
Start strong with a structured base-building phase that builds aerobic endurance, strength, and efficiency—essential for long-course success. Volume grows gradually, peaking at 10 hours per week to ensure a solid platform for the months ahead.
✅ 32-Week Progressive Training Program
A proven 3:1 cycle (three weeks training, one week recovery) optimizes adaptation while avoiding burnout. You'll progress from 10 hours to 18 hours per week by week 39, then taper smartly in the final four weeks for maximum race-day freshness.
✅ Science-Based Workouts to Maximize Performance
Our program combines the most effective endurance training methodologies:
• 🏊♂️ Endurance Base & Technique Refinement
• 🚴♂️ Anaerobic Threshold & Climbing Power Intervals
• 🏃♂️ VO2 Max & Brick Workouts for Speed-Endurance Gains
Each phase builds on the last—developing aerobic capacity, muscular durability, and race-specific sharpness.
✅ Personalized Coaching Support
Get expert guidance when you need it most. Our training plan includes direct email support from a certified coach, ensuring you stay on track with personalized advice, adjustments, and encouragement.
🎯 Ready to Race Your Strongest Full Distance Triathlon Yet?
This is your moment. Whether you’re aiming to finish your first Full Distance Triathlon or chasing a PR in Ottawa, our expertly crafted plan gives you every tool for success.
Commit to your Full Distance Triathlon journey today—backed by a proven plan and real coach support.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
04:03:00 | 05:25:00 |
|
Swim
x3
|
01:50:00 | 01:30:00 |
|
Run
x3
|
02:28:00 | 03:00:00 |
|
Strength
x2
|
01:46:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:03:00 | 05:25:00 | |
|
|
01:50:00 | 01:30:00 | |
|
|
02:28:00 | 03:00:00 | |
|
|
01:46:00 | 01:00:00 |
Training Load By Week
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- Power Meter
- Heart Rate Monitor
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