This 44-week Full Distance Triathlon training plan is specifically designed to prepare you to excel at the Full Distance Triathlon in Ottawa, Canada.
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Here’s how this Full Distance Triathlon training plan prepares you:
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✅ Progressive Endurance Development – The initial 12-week base phase gradually builds your aerobic capacity and refines your swim, bike, and run technique using a proven 3:1 training cycle. Starting with 4 hours per week and peaking at 8 hours, this foundation is essential to sustain the long distances of the Full Distance Triathlon.
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✅ Peak Performance Phase – The subsequent 32-week phase intensifies training volume and quality, ramping from 7 to 15 hours weekly. This progression develops race-specific endurance, speed, and power to ensure you can sustain effort on the river swim, handle the multiple bike loops smoothly, and maintain pace during the marathon finish.
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✅ Data-Driven Training – Integrate seamlessly with Garmin devices using heart rate, power, and Rate of Perceived Exertion (RPE) zones. This precision monitoring optimizes each session for maximum efficiency, ensuring you train at the right intensity for the swim, bike, and run.
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✅ Expert Technique and Strength Work – Video-guided swimming drills improve stroke efficiency in the cooler Ottawa River water. Structured bike and run workouts enhance speed and endurance, while strength training tailored for Masters 40+ athletes builds resilience and injury prevention.
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✅ Adaptive Training Load – The plan’s progressive load allows your body to adapt safely and effectively, reducing burnout risk while preparing you to sustain the demanding Full Distance Triathlon effort from start to finish.
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By following this comprehensive training plan, you position yourself for peak performance on race day, ready to take on the iconic Full Distance Triathlon Ottawa course with confidence.
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🚀 Ready to elevate your training and achieve your Full Distance Triathlon goals? Invest in this plan now and gain personalized email coaching support to guide you every step of the way. Start your journey toward race-day success today!
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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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.