Designed specifically for competitive Masters athletes (ages 40+), this program prepares your body and mind for every demand of the Cascais course—from the cold, rolling swim in Cascais Bay to the technical bike ride through the Portuguese Riviera, and the coastal marathon with elevation into Cabo Raso.

🏊‍♂️ Why This Training Plan Matches Cascais Perfectly
✅ Swim-Specific Adaptation – Cascais’ 3.8km open-water swim in October temperatures (17–19°C) demands comfort in cooler water and strong sighting skills. Our neuromuscular swim drills and open-water sessions help you stay efficient and calm through every stroke.

🚴 Bike Course Mastery – With 180km of scenic yet challenging terrain, including the Estoril F1 Circuit and Lisbon landmarks, you need endurance, FTP control, and positional durability. This plan builds cycling strength using targeted power-based intervals and HR data, ideal for managing pacing and surges on a two-loop ride.

🏃 Run Resilience – The 42.2km three-loop coastal marathon features 325m of elevation gain. This program builds muscular durability and fatigue resistance through tempo progression runs, elevation prep, and a smart tapering schedule so you peak on race day.

🧠 Key Features That Set This Plan Apart
✔ Progressive Adaptation Model – 12 weeks of aerobic base building followed by 24 weeks of race-focused development, reducing injury risk while maximizing speed and endurance.
✔ Personalized Training Zones – Uses MHR, FTP, and RPE to guide effort, fully compatible with Garmin and other endurance platforms.
✔ Periodized Strength & Conditioning – Boosts resilience through joint-specific strength and eccentric load training.
✔ Swim Biomechanics & Feedback – Includes proprioceptive drills and stroke correction synced to wearables for real-time improvement.
✔ 3:1 Load/Recovery Cycles – Scientifically proven format to enhance recovery and drive sustainable gains.

This Full Distance Triathlon training plan is your blueprint for success in Cascais. Whether you're chasing a new personal best or aiming for a podium, you’ll be prepared—physically, mentally, and tactically.

👉 Take your triathlon journey to the next level with this elite training plan, complete with personalized email coach support. Let’s build your strongest performance yet.

REGISTER HERE

EXPLORE SIMILAR OPTIONS
Have questions? Need help in selecting a plan? Reach out through our contact page

CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS
Power Up Your Podium Potential — Click Here To Discover Your Training Plan Purchase Benefits, and Tri-Specific Add-On Services to Unlock Every Watt, Calorie, and Second of Your Potential and How To Receive Your FREE Run Gait Video Analysis!

Navigate Our Entire Training Plan Catalog

*Muscle and Motion App Required