2026 LONG DISTANCE TRIATHLON QUEBEC - SENIOR TRIATHLETE W/RUN GAIT VIDEO ANALYSIS - PAUL M. JOHNSON
2026 LONG DISTANCE TRIATHLON QUEBEC - SENIOR TRIATHLETE W/RUN GAIT VIDEO 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 36-week training plan is expertly crafted for athletes aged 60+ preparing for the demanding Long Distance Triathlon in Québec, Canada. Designed with science-backed strategies—periodization, performance metrics, and injury prevention—it prepares you to thrive across this scenic yet challenging course.
🏊♂️ Swim Preparation in Bassin Louise
✔ Build endurance for the 3.8 km open-water swim with progressive aerobic sessions and technique drills
✔ Neuromuscular training improves rhythm, catch efficiency, and sighting—ideal for calm but dynamic harbor waters
🚴♂️ Conquer the 180 km Bike with Elevation
✔ Gradual volume build prepares you for Québec’s rolling hills and 1,200m of climbing
✔ Power-based intervals increase sustained output for headwinds along the St. Lawrence River
✔ Threshold efforts train your body for long, consistent exertion across the bike leg
🏃♂️ Run the Historic Québec Marathon Route Strong
✔ Brick sessions and marathon-specific workouts help you handle the final 42.2 km
✔ Weekly tempo and Zone 2 long runs build stamina for varied terrain through Old Québec and the Plains of Abraham
✔ Strength sessions reinforce bone health, joint stability, and running economy
🔥 Training Benefits for Athletes 60+
✔ Periodized 2:1 training blocks for optimal recovery
✔ Integrated VO2 max work to maintain aerobic power
✔ Heart rate, FTP, and RPE-based guidance for safe, effective training
✔ Compatible with Garmin and endurance training apps
✔ Peak volume maxes at 16 hours/week—ideal for masters athletes
🧠 Advanced Features
✔ Swim biomechanics, strength training, and HRV tracking
✔ Wearable tech integration for real-time feedback
✔ Drills for transitions and neuromuscular activation
🎯 Built for Senior Athletes Targeting the Québec Long Distance Triathlon
This plan aligns with the race’s unique demands—from the scenic harbor swim to the historic city run—providing the endurance, strength, and precision you need to succeed on race day.
👉 Begin your 36-week journey with expert support and personalized email coaching.
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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
|
02:35:00 | 05:25:00 |
|
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 | |
|
|
02:35:00 | 05:25:00 | |
|
|
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
- This plan includes a Free Basic TrainingPeaks Account.
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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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