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.
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✅ Built for Ottawa’s Unique Course Features
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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.
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✅ 12-Week Foundation Phase
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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.
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✅ 32-Week Progressive Training Program
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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.
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✅ Science-Based Workouts to Maximize Performance
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Our program combines the most effective endurance training methodologies:
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• 🏊♂️ Endurance Base & Technique Refinement
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• 🚴♂️ Anaerobic Threshold & Climbing Power Intervals
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• 🏃♂️ VO2 Max & Brick Workouts for Speed-Endurance Gains
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Each phase builds on the last—developing aerobic capacity, muscular durability, and race-specific sharpness.
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✅ Personalized Coaching Support
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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.
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🎯 Ready to Race Your Strongest Full Distance Triathlon Yet?
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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.
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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.