With a 3.8 km swim in the Ottawa River, a 180 km traffic-free bike through the capital’s historic core, and a flat 42.2 km run past Parliament Hill, the Full Distance Triathlon Ottawa demands endurance, focus, and smart preparation. This program ensures you build gradually and train with purpose, aligning precisely with the course demands and your age-specific needs.
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🎯 Key Benefits of the Plan
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✔️ Progressive, Phased Structure
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• 12-week Base Phase: Build aerobic capacity, refine technique, and develop core strength.
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• 32-week Full Distance Phase: Increase volume and intensity to prepare for long-course racing.
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✔️ Built for Athletes Over 60
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• Low-impact training progression to reduce injury risk
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• 96 resistance training sessions to maintain bone density and muscle strength
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• Emphasis on movement quality and recovery
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✔️ Race-Specific Endurance and Power Development
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• 166 swim sessions tailored for open-water conditions in the Ottawa River
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• 152 bike workouts aligned with Ottawa’s smooth roads and mild elevation profile
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• 122 structured run sessions to match the flat, fast city course
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✔️ Data-Driven and Device-Compatible
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• Training guided by RPE, Heart Rate, or Power Zones
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• Smart device integration for precision monitoring
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✔️ Neuromuscular and Cardiovascular Support
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• Includes VO2 max and speed intervals to retain top-end fitness
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• Balance of Zone 2 sessions to build sustainable endurance
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✔️ Skill Development
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• Video-led swim drills for technique refinement
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• Strength sessions tailored for aging athletes’ functional needs
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📣 You’re Not Alone on This Journey
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This plan includes personalized email coach support—providing guidance, accountability, and expert answers every step of the way.
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Take the guesswork out of training and commit to a proven, structured path built for long-term success in the Full Distance Triathlon Ottawa.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE CANADA TRAINING OPTIONS
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UNLOCK MORE SENIOR 60+ TRAINING PATHS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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*muscle and motion app required
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.