The 44-week Full Distance Triathlon training plan is engineered for seasoned athletes like you—those who understand the demands of long-course racing and are seeking a strategic, data-informed approach to perform at peak in Cascais, Portugal.

Here’s how this training plan precisely aligns with the course demands and prepares you to execute with confidence and precision:

✅ Swim (3.8km in Cascais Bay)
October brings cool, calm waters (17–19°C) in a single-loop format. The plan includes long aerobic sets, sighting drills, and swim-to-bike brick sessions—targeted to help you maintain pace and navigate efficiently.

✅ Bike (180km, 2-Loop Course)
Cascais features rolling terrain, coastal winds, and a lap on the Estoril F1 track. Training includes:

Long rides with Sweet Spot, FTP, and VO2 Max intervals

Sessions for power control on climbs and flats

Aerodynamic efficiency and fueling strategy integrated into long rides

✅ Run (42.2km, 3 Loops, 325m Gain)
Expect wind exposure and mental challenges along the coast to Cabo Raso. You’ll train with:

Progressive long runs with negative splits

High-volume brick workouts to develop late-race durability

Specific pacing and hydration strategies aligned to race conditions

✅ Phased Periodization for Performance

12-week Foundation: Aerobic base, mobility, and muscular durability

32-week Build: 3:1 training cycle with increasing load and specificity

4-week Taper: Reduces load while maintaining intensity to optimize freshness

✅ Multisystem Energy Development
Combines Endurance Base, Tempo, Lactate Threshold, VO2 Max, and Anaerobic Power work to build complete race-day fitness. Each energy system is trained at the right time to avoid plateaus and overtraining.

✅ Performance-Driven Structure
Workouts progress from 10 to 18 hours/week. Sessions are crafted to align with power, pace, and HR targets. Recovery weeks are precisely timed to encourage adaptation, reduce injury risk, and improve consistency.

✅ Personalized Coach Support
Need help with tapering, training adjustments, or strategy? You’ll receive expert email support throughout the plan.

🎯 This is a data-backed, race-specific Full Distance Triathlon plan designed for execution—not guesswork. Whether you're targeting a breakthrough finish or your best-ever performance, this program will get you there with confidence.

👉 Begin your journey toward a strong finish in Cascais—backed by science, strategy, and expert coaching.

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