Prepare to dominate the Long Distance Triathlon in Canberra with a structured, performance-driven triathlon training plan designed for intermediate athletes. This 36-week plan aligns perfectly with the unique demands of the race: a 3.8 km swim in Lake Burley Griffin, a fast and rolling 180 km bike course featuring Majura Parkway and Tuggeranong Parkway climbs, and a flat, spectator-friendly 42 km run finishing in front of Old Parliament House.
🔥 Build a strong endurance base: The initial 12-week phase develops foundational stamina for the swim, bike, and run, ensuring you’re ready for the longer distances of a Long Distance Triathlon.
💪 Structured 24-week performance phase: The plan ramps training from 7 to 16 hours weekly, using a 3/1 cycle of intense work and active recovery. Each session targets the specific energy systems required for long-distance swimming, sustained high-speed cycling, and repetitive long-run laps.
🏋️♂️ Strength and technique focus: Early-phase strength training enhances core stability and power output on the bike, while swim technique drills improve efficiency in Lake Burley Griffin’s open water conditions.
🌊 Targeted triathlon workouts: From progressive brick sessions and tempo runs to V02 interval cycling and anaerobic threshold training, this plan mirrors the demands of the Canberra Long Distance Triathlon course. Structured video-guided sessions ensure correct form, prevent injury, and maximize performance.
🏅 Race-specific preparation: Long rides on rolling terrain, repeated intervals, and multi-lap run simulations perfectly replicate the course challenges, ensuring you approach race day confident, strong, and ready to perform.
✅ Key benefits:
📈 Build endurance for swim, bike, and run
🏊 Improve open water swimming efficiency
🚴 Maximize cycling power and climbing ability
🏃 Enhance run speed and stamina
📹 Follow guided video workouts with precise instructions
✉️ Personalized email coach support throughout
Take control of your Long Distance Triathlon journey and experience race-day success in Canberra. Sign up today and transform your training into a winning performance!
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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.