Training for the Full Distance Triathlon in Portugal means preparing for a 3.8km swim in the cool Atlantic, a stunning yet challenging 180km bike ride through Sintra-Cascais Natural Park and iconic Lisbon landmarks, and a 42.2km run along the scenic coast to Cabo Raso. The Competitive Masters 40+ Six-Month Full Distance Triathlon Training Plan is built to get you race-ready—physically, mentally, and strategically.

✅ Ocean-Ready Swim Training
Conquer the Atlantic’s rolling surf with structured open water swim sessions, technique-focused drills, and progressive endurance swims that simulate the course from Praia da Ribeira to the Clube Naval Fortress. Video tutorials help refine your stroke for efficiency and speed in the ocean.

✅ Race-Specific Bike Conditioning
Crush the 180km two-loop course—including fast flats, smooth tarmac, and the Estoril Formula 1 Circuit—with heart rate and power-based cycling workouts. Long weekend rides mimic the elevation profile and rhythm of the Cascais course, improving strength and pacing.

✅ Coastal Run Preparedness
The three-loop marathon course gains 325m in elevation and rewards those who train smart. This plan integrates brick workouts and tempo runs to develop the stamina and durability required to finish strong with the energy of Marina de Cascais crowds behind you.

✅ Designed for Athletes Over 40
Targeted strength sessions address mobility and recovery needs of experienced athletes. Training phases are carefully periodized for longevity and performance—no burnout, just progress.

✅ Structured for Success

📅 3 weeks of focused training + 1 week recovery rhythm

💓 Heart Rate / Power-based workouts for personalized intensity

📲 Garmin-compatible sessions – train smarter, not harder

💪 Strength & Core sessions to boost injury resilience

🏊‍♀️ Swim workouts synced to your device—ditch the paper

This is more than a plan—it’s a complete path to peak performance, crafted for athletes who demand results.

You're ready for the Full Distance Triathlon. Now train like it.
💬 Start today and receive personalized email coach support throughout your journey. Let’s race Portugal at your best

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