🔥2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - MASTERS W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
🔥2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - MASTERS 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
36 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 36-week Full Distance Triathlon training plan is engineered for serious Masters athletes (ages 40+) preparing for Ottawa’s iconic course. From the steady, cool waters of the Ottawa River to the smooth bike route through Embassy Row and a fast, flat run past Parliament, this plan is built to help you peak exactly when it counts.
🔍 Why This Training Plan Works for Ottawa
✅ Progressive Adaptation Framework – Kicks off with 12 weeks of base endurance to lay a solid aerobic foundation before entering 24 weeks of focused race-specific training.
✅ Targeted Race Preparation – Workouts are calibrated using max heart rate (MHR), FTP, and RPE, ensuring every session serves a physiological purpose.
✅ Optimized for Age-Group Athletes – Built on a 3:1 training-to-recovery model, protecting against overtraining while maximizing performance gains.
🏊 Swim
Ottawa’s one-loop swim requires strong technique and confidence in open water.
This plan improves stroke mechanics, symmetry, and endurance with structured drills and VO2 sets.
🚴 Bike
The 180 km closed-loop bike course offers sustained effort opportunities.
Precision intervals and FTP development improve pacing and efficiency across mild elevation.
🏃 Run
Ottawa’s flat marathon run demands endurance and leg durability.
Long tempo runs, lactate threshold work, and run-bike bricks sharpen speed and fatigue resistance.
⚙️ Smart Performance Tools Built In
✔ Data-driven bike and run sessions integrated with smart devices and training platforms
✔ Polarized intensity distribution to improve cardiovascular output and efficiency
✔ Strength training to enhance joint stability and reduce injury risk
✔ Wearable-compatible swim sets for real-time feedback
If you're aiming for a personal best at the Full Distance Triathlon Ottawa, this plan delivers the structure, science, and strategy you need.
What sets it apart? Personalized email coach support—get answers, guidance, and motivation from a coach who understands your journey.
🎯 Ready to train smarter and race stronger?
Get the plan that prepares you for the Full Distance Triathlon Ottawa—backed by science, optimized for Masters, and built for results.
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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
|
01:47:00 | 01:30:00 |
|
Bike
x2
|
02:36:00 | 05:00:00 |
|
Run
x2
|
02:03:00 | 03:30:00 |
|
Strength
x2
|
01:16:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:47:00 | 01:30:00 | |
|
|
02:36:00 | 05:00:00 | |
|
|
02:03:00 | 03:30:00 | |
|
|
01:16:00 | 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.
- Plan for your event in the TrainingPeaks calendar.
- 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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