Prepare to dominate the Long Distance Triathlon in Canberra, Australia with a comprehensive 36-week training plan designed for ambitious athletes seeking peak performance. From the staggered 3.8 km swim in Lake Burley Griffin, to the fast 180 km bike course featuring Majura Parkway and Tuggeranong climbs, to the flat, fast, spectator-friendly 42 km run finishing in front of Old Parliament House, this plan equips you for every challenge the course presents.

🏊 Swim Mastery – Perfect your technique and efficiency for the central basin swim with instructional videos and focused drills, ensuring strong starts and smooth transitions from water to bike.

🚴 Bike Performance – Tackle long climbs and flat, high-speed stretches confidently with structured intervals, aerobic base building, and climbing power sessions tailored to replicate Majura Parkway and Tuggeranong ascents. Dynamic brick workouts seamlessly fuse bike-to-run endurance, prepping you for the transition-intensive course.

🏃 Run Readiness – Dominate four laps of the 10.5 km route with tailored intervals, threshold training, and VO2 max workouts that mirror the race’s relatively flat, fast, and iconic streets. The plan emphasizes endurance, speed, and race-day efficiency.

✅ Base Phase (12 weeks) – Gradually build foundational endurance, increasing weekly hours from 6 to 9.5, culminating in a challenging brick session to simulate race conditions.

✅ Long Distance Triathlon Phase (24 weeks) – Peak training with 10–18 hours per week, including targeted “B” and “C” race windows, specialized VO2 max, anaerobic threshold, and power interval training.

This Long Distance Triathlon training plan integrates every critical element for your race day success: swim efficiency, bike power, seamless brick transitions, and run endurance—all supported by personalized email coaching to guide your progress and fine-tune your strategy.

🏆💪 Take your triathlon performance to the next level and be ready to cross the finish line at John Dunmore Lang Place with confidence, speed, and strength. Secure your personalized Long Distance Triathlon training plan today and start your journey toward peak performance!

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