Your First Full Distance Triathlon in Portugal Starts with Belief
Feeling overwhelmed by where to begin—you're not alone. Every seasoned triathlete started as a beginner. What matters most isn’t speed or experience—it’s your willingness to show up, stay consistent, and believe in what you’re capable of.
This 6-month Full Distance Triathlon training plan was made for you—the first-timer with a big heart, a clear goal, and maybe a little fear. That’s normal. We’ll walk this journey together.
🌱 Where You Need to Be to Start
Before beginning this plan, you should have a basic fitness base. You don’t need to be fast—you just need to be able to:
✅ Swim 2.5 km (at any pace)
✅ Bike 45 miles (around 72 km)
✅ Run for 60 minutes without stopping
From that foundation, we’ll build you up, week by week, with structure, support, and encouragement.
🌊 Confidence for the Open Water Swim
We’ll help you prepare for the 3.8 km swim in Cascais Bay with guided drills, beginner-friendly VO2 sessions, and video instruction. You’ll learn how to stay calm in the water—and steady in your mind.
🚴 Strength for the Scenic 180 km Ride
The rolling bike course through Sintra-Cascais Natural Park is stunning—but it’s a test of endurance. We’ll guide you through heart rate–based sessions that build stamina safely and gradually, all while you gain confidence handling long rides.
🏃 Endurance for the Final 42.2 km Run
You’ll finish the race with a 3-loop coastal run surrounded by cheers. Our plan prepares you with long runs, pacing strategy, strength work, and mindset tips to keep you going—even when it’s tough.
💪 What You’ll Gain Along the Way:
✔️ A beginner-friendly 3-weeks-on, 1-week-recovery structure
✔️ Weekly training from 7.5 to 14 hours, built for real life
✔️ AI-Powered Run Gait Video Analysis to improve form
✔️ Video-based swim technique drills
✔️ Structured bike/run sessions using RPE & heart rate
✔️ Strength workouts tailored for triathletes
✔️ Email coach support—you’ll never be left wondering “what now?”
❤️ You don’t need to be fearless. You just need to take the first step.
👉 Let this Full Distance Triathlon training plan be your guide to the finish line in Cascais—with expert support, compassion, and belief in you.
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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.