The Full Distance Triathlon in Ottawa features a 3.8 km swim in the Ottawa River, a 180 km multi-loop bike course through city and countryside, and a flat 42.2 km run finishing at Parliament Hill. This six-month plan prepares competitive Masters athletes (age 40+) for the demands of the course with structured, race-specific training. 🔹 Prerequisite Base Phase Before starting, athletes should complete 4–6 weeks of general endurance training. The plan begins with VO2 max intervals to quickly ...