We will be swimming mostly in the Cascais Baía. This is open-water swimming in the sheltered bay of Cascais and the location of the IM70.3 Cascais swim course. We also have the hotel's 100m pool at our disposal for specific intervals sessions. The graph below shows the average ocean temperature calculated from several years’ data. Wetsuits and swim hats are required.
We will work on sighting, swimming in groups and technique.
We will take on several cycling routes around the Cascais and Sintra areas, incorporating sections of the IM70.3 Cascais bike course with the option of riding the complete course.
We will take in the Marginal – the road between Cascais and Lisbon that follows the River Tagus. We will explore the quiet roads through Sintra - rolling and hilly but breathtakingly beautiful and further north along the coast, passing through sleepy villages and feeling the fresh ocean air. And everyone will experience the majesty of the Guincho-Cascais ocean road and won’t forget this stretch of coastline for a long time.
We will work on strength, speed, technique and hold a short TT (10mile / 16km) along the ocean road.
Our running training will include a mixture of terrains taking in routes along the Cascais promenade (the “Paradão”), running paths alongside the River Tagus and the Guincho-Cascais, trail runs in Quinta do Pisão, Guincho beach and the cliff trails nearby.
We will take in a selection of strength, speed and technique work plus injury prevention.
The most important area which can be easily forgotten about is transition training. T1 and T2 executed efficiently can save seconds & minutes off your overall race performance. We will practice both and discuss good ideas / bad ideas as well as mental preparation for racing.
Race strategy and race nutrition will also be important topics covered through the week.
We will also focus on stretching and core workouts plus an opportunity to have a yoga session and sports massage.
10km Trail Run
Chill Out or Extra Session
IM70.3 Bike Course
50km Bike (+ TT)
Review and Drinks