2026 SIX MONTH FULL DISTANCE CANADA OTTAWA - SENIOR W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 SIX MONTH FULL DISTANCE CANADA OTTAWA - SENIOR W/RUN GAIT VIDEO 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
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 Ottawa Full Distance Triathlon is no small feat—3.8 km swim in the Ottawa River, 180 km of closed-road cycling past Embassy Row and serene eastern landscapes, and a 42.2 km run through the heart of Canada’s capital. If you're a Senior Triathlete 60+, you need a focused, science-based approach to prepare effectively.
This 24-week Full Distance Triathlon training plan is built for senior athletes 60+ seeking endurance, resilience, and safe progression. Before beginning, we recommend a 4–6 week base endurance phase to establish aerobic fitness. From Week 1, the plan incorporates structured VO2 intervals to stimulate aerobic adaptation while protecting your longevity in training.
✅ Why This Plan Works for Senior Triathletes
✅ Strength and Bone Health
Resistance training designed to prevent age-related muscle loss and support joint stability.
✅ Low-Impact Endurance Building
Emphasis on Zone 2/3 heart rate training for cardiovascular efficiency without overtraining.
✅ Preserve Speed and Efficiency
Weekly VO2 max intervals to maintain race pace and metabolic power.
✅ Neuromuscular Conditioning
Skill-based drills improve coordination, transitions, and movement economy.
✅ What You’ll Train With
Progressive Weekly Load: Starting at 8 hours/week, building to 16 hours
Swim: 88 technique and endurance sessions (34 hours total)
Bike: 88 power-focused rides (129 hours total)
Run: 70 strategic workouts (61 hours total)
Strength: 38 sessions tailored to seniors (25 hours total)
✅ Key Features
🏊♂️ Swim technique videos for efficiency in open water
💓 Workouts structured by heart rate, RPE, and power zones
🧱 Advanced brick sessions for strong transitions
🔁 Device-compatible training structure
🧘 Mobility and strength routines specific to older athletes
🎯 Your Path to Ottawa Starts Here
This plan prepares you to handle Ottawa’s unique course profile with confidence. From the cool waters of Britannia Park to the Parliament finish line, you’ll arrive ready, resilient, and race-day strong.
👉 Purchase today and train with built-in email coach support—real guidance from real coaches who understand senior endurance athletes.
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🏊♀️🚴♂️🏃♂️ Training Plan Purchase Benefits:^
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How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:23:00 | 01:30:00 |
|
Bike
x3
|
03:13:00 | 05:00:00 |
|
Run
x3
|
02:43:00 | 03:30:00 |
|
Strength
x1
|
00:47:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:23:00 | 01:30:00 | |
|
|
03:13:00 | 05:00:00 | |
|
|
02:43:00 | 03:30:00 | |
|
|
00:47:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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