If you're targeting the iconic Full Distance Triathlon in Cascais, Portugal, this plan is built specifically to prepare you for every challenge the course throws at you—from the chilly Atlantic swim to the technical bike and the coastal marathon run.

🌊 Swim (3.8km) – Calm but Cold
With structured open-water simulation sets and weekly drills, this plan gets you race-ready for the single-loop swim in Cascais Bay, where water temps hover around 17–19°C (62.6–66.2°F). You'll build comfort and confidence in cold water with focused acclimatization sessions.

🚴 Bike (180km) – Fast, Scenic, and Demanding
The two-loop ride features rolling terrain and the high-speed Estoril Formula 1 Circuit. Our plan prepares you with:
✅ Progressive long rides
✅ Power-based interval training for speed and endurance
✅ Sustained threshold sessions for climbs in Sintra-Cascais Natural Park
✅ Specific prep for smoother roads and wind exposure near Guincho Beach

🏃‍♂️ Run (42.2km) – Rolling Coastal Terrain with Crowd Energy
Expect rolling elevation (325m gain) and crowd-fueled intensity in Marina de Cascais. Your plan includes:
✅ Race-pace brick runs off the bike
✅ Tempo and interval sessions for resilience
✅ Mental training cues to harness spectator energy
✅ Long runs peaking at 32–35km to condition body and mind

📈 Train Smarter, Not Just Harder
🔁 3:1 load-to-recovery periodization for sustained gains
⏱️ Begins at just 8 hrs/week and builds to 16+ hrs—efficient for busy athletes
🎯 Mix of VO2 max, anaerobic threshold, and strength training to cover all race demands

🎬 Bonus Tools to Elevate Performance
✅ AI-Generated Run Gait Video Analysis
✅ Power- and HR-based bike/run sessions
✅ Swim video tutorials and form correction
✅ Strength training with pro-level video instruction*

📩 Need Extra Guidance? You’ve Got It.
Your plan includes personalized email coach support, helping you adjust, troubleshoot, and stay accountable every step of the way.

🔥 Don't just race—master the Full Distance Triathlon in Cascais. Whether it’s your first or you’re chasing a PR, this plan gets you to the start line confident and to the finish line strong.

👉 Ready to commit? Grab your training plan now and take the first step toward your strongest finish yet.

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