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.
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🔹 Prerequisite Base Phase
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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.
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✅ Swim Training for Open Water Conditions
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Includes progressive endurance sets, pacing intervals, and drill-based technique work. Designed to prepare athletes for Ottawa’s cool, calm, one-loop river swim.
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✅ Bike Training Aligned with Course Demands
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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.
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✅ Run Preparation for a Fast, Flat Marathon
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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.
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✅ Progressive, Periodized Structure
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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.
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✅ Integrated Brick Workouts
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Bike-to-run sessions simulate race fatigue and improve efficiency during the run leg.
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✅ Strength and Mobility Training
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Age-specific sessions focus on durability, mobility, and injury prevention. Video guidance ensures proper form.
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✅ Device-Ready Workouts
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All swim, bike, run, and strength sessions can be synced directly to compatible Garmin devices.
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📩 Email Coach Support Included
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Ongoing guidance and support are available throughout the plan to answer questions and adjust training as needed.
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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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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.