2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
2026 FULL DISTANCE TRIATHLON CANADA OTTAWA - SENIOR W/RUN GAIT ANALYSIS - PAUL M. JOHNSON
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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 Full Distance Triathlon training plan is specifically crafted to prepare you for the demanding Full Distance Triathlon Ottawa Canada. Designed for senior triathletes aged 60 and over, this plan combines scientific training principles with smart periodization to help you race strong, stay healthy, and perform your best on race day.
🏊♂️ The swim covers a 3.8 km (2.4-mile) loop in the refreshing Ottawa River, with ideal water temperatures averaging 70°F (21°C). The plan builds your swim endurance and technique, incorporating drills that enhance efficiency and reduce fatigue.
🚴♂️ The bike segment is a 180 km (112-mile) course across 2.75 loops on traffic-free roads. You will develop endurance and power through progressive long rides and precision training based on Functional Threshold Power (FTP), helping you tackle varied terrain and maintain steady pacing throughout the ride.
🏃♂️ The marathon run is a flat, 42.2 km (26.2-mile) route through Ottawa’s city center. The plan uses targeted tempo runs and aerobic conditioning to build stamina and maintain strong running form despite accumulated fatigue from the swim and bike.
Key benefits of this Full Distance Triathlon training plan include:
✔ Progressive Adaptation: 12 weeks of foundational endurance followed by 24 weeks of race-specific training prepares your body gradually and sustainably.
✔ Precision Metrics: Training guided by Max Heart Rate, FTP, and Rate of Perceived Effort ensures workouts are tailored and effective.
✔ Proven Periodization: A 2:1 training-to-recovery week cycle prevents burnout and promotes optimal adaptation.
✔ Strength and Bone Health: Weekly resistance workouts maintain muscle mass and joint integrity critical for senior athletes.
✔ Smart Endurance: Zone 2/3 aerobic training builds cardiovascular fitness with minimal injury risk.
✔ VO2 Max and Speed Intervals: Carefully integrated to improve aerobic power without overtraining.
✔ Neuromuscular Activation: Drills enhance coordination, reaction time, and seamless transitions.
✔ Technology Integration: Compatible with Garmin and other endurance devices for data-driven progress tracking.
Ready to elevate your training and finish strong at the Full Distance Triathlon Ottawa Canada? This plan includes personalized email coaching support to guide your progress and answer your questions every step of the way.
👉 Take control of your race preparation today. Train smart. Race strong. Age with power. Invest in your Full Distance Triathlon success now.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:01:00 | 01:30:00 |
|
Bike
x2
|
02:34:00 | 05:00:00 |
|
Run
x2
|
02:09:00 | 03:30:00 |
|
Strength
x1
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:30:00 | |
|
|
02:34:00 | 05:00:00 | |
|
|
02:09:00 | 03:30:00 | |
|
|
01:12:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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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