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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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.