Racing the Full Distance Triathlon in Cascais means preparing for a spectacular but demanding course: a 3.8km ocean swim in chilly October waters, a fast and scenic 180km ride through Lisbon and Sintra-Cascais Natural Park, and a challenging 42.2km coastal run with over 300m of elevation gain. This 36-week Full Distance Triathlon Intermediate Training Plan is built to get you race-day ready — physically, mentally, and strategically.

💥 Built for Athletes with Big Goals – No Base Needed
Kick off with a 12-week base phase designed to build aerobic fitness and strength, no matter your starting point. You’ll enter the main plan with a solid foundation — ready to train hard, stay healthy, and handle the volume.
✅ Perfect for athletes returning to structured training
✅ Strength-focused early weeks to prevent injury
✅ Form and technique work, especially in swim

💪 Peak-Performance Progression over 24 Weeks
Once your base is built, the 24-week main phase ramps up the intensity and specificity. The 3:1 format — 3 weeks of focused training, followed by a recovery week — ensures consistent gains without burnout.
✅ Starts at ~7 hours/week, builds to ~16 hours/week
✅ Structured swim, bike, run workouts with HR/Power guidance
✅ Brick sessions simulate race-day fatigue and transitions

🚴 Race-Specific Preparation for Cascais Terrain
This isn’t a generic triathlon plan. Every phase is designed to prepare you for Portugal’s Full Distance Triathlon conditions — rolling hills, coastal winds, and cold-water swims.
✅ VO2 intervals and tempo rides prep you for climbs and pace shifts
✅ Long rides mirror the two-loop bike course
✅ Open water swim prep for chilly ocean conditions

📽️ What You’ll Get:
✅ Weekly swim drill videos to refine stroke and sighting
✅ Strength sessions tailored for triathletes, with pro video demos
✅ Personalized coach email support to keep you accountable and confident

🏁 You’ve got a dream — we’ve got the plan to get you there. Whether you’re racing your first Full Distance Triathlon or aiming for a breakthrough in Cascais, this plan will prepare you for every stroke, pedal, and step.

🔥 Train smart. Stay strong. Show up ready.
Take the first step toward your best race in Portugal — with a training plan that’s proven, personal, and purpose-built for Full Distance Triathlon success.

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