What is included?

Swimming

The sheltered bay of Cascais is perfect for open water swimming practice and the location of the IM Cascais swim course. The hotel also has its own swimming lake at our disposal - perfect for pre-breakfast swims. The graph below shows the average ocean temperature. Wetsuits and swim hats are recommended.

We will work on sighting, swimming in groups and technique.  

Cycling

We will take in several cycling routes around the Cascais and Sintra areas, incorporating sections of the IM Cascais and 70.3 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.

Running

Our running training will include a mixture of terrains taking in routes along the Cascais promenade (the “Paredão”), running paths alongside the River Tagus and 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 work.

Other sessions

The most important area which can be easily forgotten about is transition training. T1 and T2 executed efficiently can save seconds and even 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.

Example Week Planner