Training Plans

Building your endurance to complete a triathlon is not rocket science: start with a load that suits your current fitness then build that load slowly. You don't need a coach. There are a ton of resources on this website and if you consume them and follow the guidance you will be well on your way to a successful triathlon journey. If you are self-coaching, though, know that these are the three key elements you need to watch for. These make up the key role that we provide our athletes.

1) Organize your repeatable training week and month so you can you train more consistently and, hence, enhance the rate of progress. Every athlete's life is unique with various responsibilities such as family and work that must be balanced with training. And finding the right order of workouts is key as well.

2) Adjust the loads based on your body's response to the training stimuli. Not every athlete responds the same way to a workout. Some may be ready for more while others need a slower progression.

3) Include and balance elements such as strength, mobility, nutrition, goal setting, and race day execution.

Below is a training plan outline for the 2025 Ironman Ottawa event. We hope to add other training plans in the near future. 

Notes:

• 60' in the swim refers to a 60 minute swim workout typically with a club and coach.

• For the long rides and run it lists distance OR time. Target which ever is shorter of the two.

• Trainer rides list 'hard'. That means of the two hour ride that amount should be at a hard but sustainable pace. This is typically done with intervals or varying length.

• The run build includes participation in the St. Lawrence half marathon in April.

• Featured above are the three key weekly workouts. In addition to these:

  • A second 60' ride that features high intensity intervals

  • A second run of 5-8k easy

  • A second swim with a main set that is the opposite of the other club swim (ie if club was 50s, then do 200's and visa versa).