The Competitive Masters 44-Week Full Distance Triathlon Training Plan is specifically engineered to prepare you for the unique demands of the Full Distance Triathlon Portugal in Cascais. From the cool waters of Praia da Ribeira to the iconic roads of the Estoril Formula 1 Circuit, and the windswept beauty of Cabo Raso, every element of this race is reflected in this expertly structured program.

Whether you're returning to training after a break or pushing for a personal best, this plan builds your endurance, speed, and mental toughness in progressive, race-specific phases.

🏊‍♂️ Prepare for the Choppy Atlantic Swim (3.8km)
✅ Video-guided swim drills improve form and efficiency—critical for navigating the cool, open waters of Cascais Bay.
✅ Training volume and frequency match the energy demands of a race in 17–19°C (62.6–66.2°F) waters.

🚴‍♂️ Conquer the Scenic, Demanding 180km Bike Course
✅ Two-loop bike workouts simulate race terrain—ideal for mastering the rolling hills and smoother pavement of the Portuguese Riviera.
✅ Power- and heart rate-based rides boost endurance and control for long segments like the Estoril Formula 1 Circuit.
✅ Strength training for cyclists over 40 helps prevent fatigue and overuse injuries on race day.

🏃‍♂️ Build Strength for a Coastal Marathon (42.2km)
✅ The three-loop run training structure mirrors the Cascais-to-Cabo Raso course—complete with elevation-specific sessions.
✅ Pacing and recovery strategies ensure you stay strong through the final 10K, where many fade but you will finish strong.

🏁 What You Get with the 44-Week Full Distance Triathlon Plan:
✔️ 12-Week Base Phase: Build foundational endurance—starting at just 4 hours per week.
✔️ 32-Week Competitive Phase: Structured progression to 15-hour peak weeks.
✔️ Race windows for "B" and "C" tune-up events
✔️ Garmin-Compatible Workouts: Automatic sync with RPE, Heart Rate & Power guidance.
✔️ Strength + Mobility Workouts: Built for Masters athletes 40+ to prevent injury and build resilience.
✔️ Email Coach Support: Personalized guidance to keep you motivated, consistent, and race-ready.

✅ Train with purpose. Race with confidence. Finish with pride.
This is more than just a triathlon training plan—it’s your personalized roadmap to conquering the Full Distance Triathlon Portugal in Cascais.

🚀 Start your journey to a breakthrough performance—let’s get you race-ready today!

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