2026 SIX MONTH FULL DISTANCE TRIATHLON CANADA OTTAWA - MASTERS W/AI GAIT ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH FULL DISTANCE TRIATHLON CANADA OTTAWA - MASTERS W/AI GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
The Full Distance Triathlon in Ottawa features a 3.8 km swim in the Ottawa River, a 180 km multi-loop bike course through city and countryside, and a flat 42.2 km run finishing at Parliament Hill. This six-month plan prepares competitive Masters athletes (age 40+) for the demands of the course with structured, race-specific training.
🔹 Prerequisite Base Phase
Before starting, athletes should complete 4–6 weeks of general endurance training. The plan begins with VO2 max intervals to quickly establish aerobic capacity and build top-end fitness early.
✅ Swim Training for Open Water Conditions
Includes progressive endurance sets, pacing intervals, and drill-based technique work. Designed to prepare athletes for Ottawa’s cool, calm, one-loop river swim.
✅ Bike Training Aligned with Course Demands
Ottawa’s closed-course bike segment is flat with mild elevation changes. Training includes aerobic base rides, tempo efforts, FTP intervals, and long rides to build sustained power output. Workouts are guided by heart rate and power zones.
✅ Run Preparation for a Fast, Flat Marathon
The urban marathon course is flat and crowd-supported. Long runs, tempo efforts, and brick workouts build fatigue resistance and race-day pacing skills. Structured by heart rate and RPE for optimal adaptation.
✅ Progressive, Periodized Structure
Follows a 3:1 week model—three build weeks followed by one recovery week. Training volume increases from 8 to about 16 hours per week across base, build, and peak phases.
✅ Integrated Brick Workouts
Bike-to-run sessions simulate race fatigue and improve efficiency during the run leg.
✅ Strength and Mobility Training
Age-specific sessions focus on durability, mobility, and injury prevention. Video guidance ensures proper form.
✅ Device-Ready Workouts
All swim, bike, run, and strength sessions can be synced directly to compatible Garmin devices.
📩 Email Coach Support Included
Ongoing guidance and support are available throughout the plan to answer questions and adjust training as needed.
This training plan builds the endurance, discipline, and specificity needed to prepare for the Full Distance Triathlon in Ottawa, from start to finish.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:34:00 | 03:00:00 |
|
Swim
x3
|
02:03:00 | 01:30:00 |
|
Bike
x3
|
03:16:00 | 05:00:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:47:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:34:00 | 03:00:00 | |
|
|
02:03:00 | 01:30:00 | |
|
|
03:16:00 | 05:00:00 | |
|
|
—— | —— | |
|
|
00:47:00 | 01:00:00 |
Training Load By Week
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- Power Meter
- Heart Rate Monitor
- GPS
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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