Cascais is not just a destination—it’s a performance test. From the choppy waters of Cascais Bay to the technical terrain of the Portuguese Riviera and the rolling, energy-sapping coastal marathon—this Full Distance Triathlon demands more than generic volume. It demands a structured, race-specific approach grounded in physiological principles. That’s exactly what this advanced 6-month plan delivers.
📈 Performance-Focused Progression
This 24-week Full Distance Triathlon plan is designed for athletes with an established aerobic base. Week 1 begins with Anaerobic Threshold Intervals—not a build-up, but a demand for readiness. Training volume progresses from ~10.5 hours/week to ~18 hours at peak, integrating periodized intensity, recovery, and race-specific simulation.
🏊 Swim Preparation for Cascais Bay
✔️ Single-loop simulation sessions that account for potential currents and October water temperatures (17–19°C)
✔️ Technique refinement drills via instructional video support
✔️ Open water sessions to prepare for the rolling start and sighting challenges from Praia da Ribeira to Clube Naval Fortress
🚴 Bike Strategy for the Sintra-Cascais Loop
✔️ Aerobic base building & tempo work for steady-state efforts on smoother roads
✔️ Anaerobic threshold intervals to sustain power through rolling terrain and into headwinds
✔️ Climbing-specific strength sessions for elevation gains through Sintra
✔️ ATP-PC power development for explosive segments including the Estoril F1 Circuit
✔️ Structured heart rate & power-based sessions to refine pacing across two demanding loops
🏃 Run Execution for the 42.2km Coastal Course
✔️ VO2 Max and Threshold Runs tailored for variable pacing
✔️ Progressive long runs under load to simulate late-race fatigue
✔️ Hill repeat sessions aligned with the course's 325m total elevation
✔️ Brick workouts integrated for neuromuscular conditioning during transition
🧠 Plan Features Designed for Data-Driven Athletes
📊 Personalized Heart Rate & Power Zones
📹 AI-Driven Run Gait Video Analysis
🏋️♂️ Video-supported* strength programming specific to Full Distance Triathlon demands
📧 Direct access to experienced coaching support for adaptive adjustments
🎯 Optimize every training hour. Execute with purpose. Arrive at Cascais race-ready.
This is not a beginner's plan. It’s a performance system engineered for the advanced triathlete ready to train with intent—and race to win.
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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.