sergio marques

tomorrows plan

2012-01-28T22:52:00.000Z

&amp;lt;a href="http://www.mapmyride.com/routes/view/66428880"&amp;gt;inventa&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyride.com/routes/?location=Lisbon"&amp;gt;Find more Cycling Routes / Bike Rides in Lisbon&amp;lt;/a&amp;gt;

tomorrows ride

2012-01-07T19:17:00.001Z

estrada de campo, porto alto
Find more Cycling Routes / Bike Rides in Oeiras8:30 at the EN pool parking lot....the usual

happy new year

2011-12-31T20:12:00.001Z

Hopefully mine will have many kms ahead ;)

2011 totals

Swim	278:44	872,412 m
Run	284:28	4,069.4 km
Bike	665:44	23,731 km
Other	11:25	0 km
Total	1240:21	28,672.8 km

tomorrows ride

2011-12-17T19:23:00.001Z

&amp;lt;a href="http://www.mapmyride.com/routes/view/61023520"&amp;gt;Azambuja EN azambuja&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyride.com/routes/?location=Lisbon"&amp;gt;Find more Cycling Routes / Bike Rides in Lisbon&amp;lt;/a&amp;gt;

The first "race" of the season

2011-12-05T16:19:00.001Z

60 km MTB race with tons of climbing...

It was very close to Vanessas hometown so i really needed to make a good impression ;)
I cleaned the dust from my MTB bike that still had some leftovers of The Trans Portugal back in May and went for it.
The course was awesome and Super tough, i felt quite dizzy in the first kms with the always fast pace but i managed to lead the race till km 20 with another guy. at that time a misplaced signal sent the top 20 or so atheletes out of course and probably (me and the other guy) almost 10km where done out of the course. After returning to the spot, that had the signal already and since i really wanted to make it a hard training day i went like nothing happened. left that group and started hunting something that was basically the guy ahead, had no idea where i was classification wise. From 1:30h i really felt like flying and just one guy survived to my hunting skills by a scant 50 meteres ;)

It was a great days with a tremendous course, i was happy with legs

here is the top 30

Pos. Dorsal Nome Equipa Tempo
1 022 Renato Gaspar RG Ladrilhos/Hilzy 2:56:44
2 071 Sérgio Marques Triatlo clube TAP 2:57:06
3 241 João Nunes CSRDOTA/CARBBOOM/EXTRUSAL 2:58:32
4 164 Luís Augusto Individual 2:59:26
5 181 Paulo Simões CSRDOTA/CARBBOOM/EXTRUSAL 3:00:40
6 180 Tiago Fragata CSRDOTA/CARBBOOM/EXTRUSAL 3:01:15
7 288 Joel Lucas 3:04:15
8 218 Adelino Camacho BTT Caldas Aluvia 3:04:55
9 151 Vítor Costa Individual 3:04:59
10 159 Hugo Fernandes individual 3:06:10
11 280 Vitor Lourenço 3:06:59
12 148 Carlos Marta Individual 3:07:20
13 060 Manuel Ferreira viveiros vitor lourenço 3:07:50
14 062 Mário J. Amaro BTT Campello 3:07:50
15 113 Ricardo Vicente LabrugaBikeTeam 3:07:50
16 160 Renato Fidalgo A.D.C.R Painho- Btt Santa Susana 3:08:30
17 175 Alexandre Esteves CSRDOTA/CARBBOOM/EXTRUSAL 3:14:00
18 176 Pedro Pereira CSRDOTA/CARBBOOM/EXTRUSAL 3:16:50
19 269 Carlos Pedro 3:18:25
20 127 Sérgio Dias Lusitano Bike Team 3:18:55
21 182 David Ventura CSRDOTA/CARBBOOM/EXTRUSAL 3:20:00
22 128 Carlos Nascimento Os Estravadinhos Da Bike 3:20:55
23 137 João Rêgo BTT Caldas Aluvia 3:21:20
24 217 Paulo Capinha AdN BTT 3:22:30
25 216 Renato Vieira Já-Tagarro 3:23:00
26 065 Hugo Crescido Casa do Benfica - Btt - Charneca de Caparica 3:24:22
27 275 Filomena Paulo 3:24:22
28 009 Jorge Paiva Individual 3:32:15
29 136 João Lopes LabrugaBikeTeam 3:32:15
30 284 Renato Silva 3:32:15

the holiday ride

2011-11-30T19:34:00.001Z

holidays are alway good to put some miles in ;)

&amp;lt;a href="http://www.mapmyride.com/routes/view/12948622"&amp;gt;estrada de campo, porto alto&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyride.com/routes/?location=Oeiras"&amp;gt;Find more Cycling Routes / Bike Rides in Oeiras&amp;lt;/a&amp;gt;

sunday's ride

2011-11-26T21:08:00.001Z

&amp;lt;a href="http://www.mapmyride.com/routes/view/59169346"&amp;gt;8 da saloia&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyride.com/routes/?location=Lisbon, Portugal"&amp;gt;Find more Cycling Routes / Bike Rides in Lisbon, Portugal&amp;lt;/a&amp;gt;

lets oil the engine

2011-11-23T10:24:00.001Z

Winter training, everyone likes it right?

Well i have started training first with some weeks of very ramdom stuff then the past weeks have already been of some decent scheduled training.

The goal is to have an early race in 2012, Melbourne is without a doubt the favorite in my short list but is a hell of a ride to get there well... Neverthless and since i like working out, ive been doing so without being really sure what to do race wise, sugestions are welcome ;)

I recently introduced Yoga in my training with my good friend Carlos from CP Yoga, one hell of a core strength workout, i was humbled. Of course going straight to an intermediate class is part of the toughness.

Im not happy with my swim milieage right now as i have been waiting for my favorite pool to be 100% open to the public thus bringing my regular group back to normal training. Other than that running and biking have seen a lot of high intensity, short duration interval almost everyday. so far i have been feeling pretty well.

tomorrows bike ride

2011-11-19T17:00:00.001Z

8:30 at the usual meeting point

&amp;lt;a href="http://www.mapmyride.com/routes/view/58367630"&amp;gt;volta inferno alargada&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyride.com/routes/?location=Lisbon, Portugal"&amp;gt;Find more Cycling Routes / Bike Rides in Lisbon, Portugal&amp;lt;/a&amp;gt;

tomorrows route

2011-11-11T19:27:00.001Z

Ive been posting my routes somewhere else and ill post them here from now on. At least the ones for weekend warriors ;) always a good size peloton

here is tomorrows +- 2h ride

the meeting point is as usual, for me, parking lot of the swimming pool in Estadio Nacional.

&amp;lt;a href="http://www.mapmyride.com/routes/view/56724310"&amp;gt;A ride mapped on 11/04/2011&amp;lt;/a&amp;gt;&amp;lt;br/&amp;gt;&amp;lt;a href="http://www.mapmyride.com/routes/?location=Lisbon, Portugal"&amp;gt;Find more Cycling Routes / Bike Rides in Lisbon, Portugal&amp;lt;/a&amp;gt;

Peter Reid

2011-11-09T13:37:00.003Z

He was my favorit athlete, its not the first time i said this, always good to see this:

http://www.vancouversun.com/sports/Triathlete+Peter+Reid+among+latest+enter+Canadian+Sports+Hall+Fame/5677830/story.html

2011 racing photos

2011-10-28T15:35:00.000+01:00

Lots of Kms of racing this year. here is a best overview of it in photos.

Porto Santo half ironman

2nd, Tune up race for South Africa

Ironman South Africa

12th, wass very fit but had monster stomach pain during the run

Trans Portugal

3rd, 9 stages, 1200 of MTB riding, very tough, enjoyed every km of it. left me trashed for a long time

IM Texas

11th, 2 weeks after the MTB race, was still really tired

Aveiro Half ironman

2nd, one week after texas, did my best ;)

IM France

5th, Great race, great course

IM Zurich

6th, 2 weeks after France, felt really good and actually held myself in the marathon to recover quickly to what was coming

IM Frankfurt

16th, blew up really had at 120km, 3 IM in one month can do that to you ;)

Guadalajara Half ironman

2nd, The tune up race for hawaii. I was Way better here than in the island

IM World Champs, hawaii

33th, Bad day all day, didnt really have much to leave in the course, felt really weak. but went for it the whole way

This is how i ended my season ;)

the race

2011-10-09T20:47:00.004+01:00

definetely not what i anticipated but i went through it to finish the best i could.

From start to finish it was all about suffering at a speed that would be a good recovery workout.

The swim was basically a lonely effort, i passed lindsey somewhere before the turn around and that was about it. Felt so hard and endless that swim, no big news to tell there.

As soon as i steped into the bike seemed like i was hit by a lighning bolt (i never had so probably not the best way to tell), had absolutely no power in the legs and the few i had felt so hard to put in the pedals, got passed by the slower swimmers, Jozsef went by me like 15km/h faster than i, really, then the girls, badman thurig etc. I had such a hard time going up hawi and no matter how many calories i got in it never changed the outcome of the ride. I Averaged 208W a good 50 55W below my best performances this year. the only good thing is that i kept a even pace power wise. finished with 5:10 on a good day for fast riding.

the run was all about finishing the day, nedlees to say that i felt terrible while running slowly and was actually surprised that a sub 3h was made.

Really hard day with no power in my body. Probably just an extension of my week where after arriving on sunday i only felt good on tuesday and then i really went downhill. i was really feeling good leading to this with tremendous workouts but i wasnt abble to put everything together in one day.

Vanessa had a good day phisically but had some major GI in the midle of the run that made her finish in 11:30, im actually happy for her overall performance and her hapiness to finish IM hawaii.

so, it was far from my ideal season finale but neverthless i fell like i had a tremendous season, some bad races yes but most where really good for me.

more after the break

:D

2011-10-05T00:37:00.000+01:00

in hawaii

2011-10-04T18:27:00.001+01:00

Ah yes, im in hawaii already, Loooong trip that ended on sunday.

as a quick blog, i would say that i haven't had much time to blog, even on weekend ive been out of my city to get some fresh air leading to a decent prep to the race. Place like my all time spot Tomar and definetely my new amazing training place in Avis.

Of course anyone that follows my blog knows about Tomar, but let me tell you that Avizacqua training center is just a perfect place for triathlon training and in particular Long distance. more on that later.

The build up for this was very decent but i certainly feel the need to get some real rest from a very busy season where i definetely wasn't the "real pro", very far from that but i managed to get VERY good results. I managed to get some more time to workout in September, not sure if it was the right thing to do ;)

the overview of the workouts would be the following

since i got here i have been feeling a lot below what i would like, jet lat and really tired from the travel, but i guess everything will get together in a few days!

What im really enjoying is Vanessas experience here in the big island. I can really say with 100% that she is having a blast and she is only here for one day ;) We had a calm day yesterday where we just needed to workout and have a photo session with swift bikes witch was pretty cool

Having said that, all is well so far, today will promise to be a very relaxing day again, but tomorrow the schedule gets tougher ;)

Guadalajara photos

2011-09-10T08:50:00.000+01:00

Guadalajara Triathlon video

2011-09-07T15:19:00.000+01:00

Guada

2011-09-03T22:36:00.000+01:00

Wednesday i had a 4000m swim and a 1:15 run with 5X1000m with plenty of rest
felt good on the run, it wasn't an all out workout but even so it a nice hard one.

Thursday i swam 3800 and had a Short brick of 1:30+20
with some intervals at 320W at the end, a trun of 10min hard and 10 min easy

Friday was an easy day. 2500swim and 40 min easy run, I did all this before 9:30 am because i had an invitation to shoot some photos for a Portuguese magazine and after that i needed to drive to Guadalajara with Vanessa for the race, always a long drive to get to Guadalajara, got there at 10pm in time for a good night of sleep, something that has been missing for most of the days.

Today was race day, Guadalajara triathlon is one of the oldest triathlons in Europe in its 26th edition. a "training race" for me, and a good check point to see my form and status after a DNF in Tampere.

Contrary to probably all editions of the race, the day was cold, yes...cold in Madrid area at this time of the year!!! the race was an half ironman distance, again different from previous years, it kinda makes it nice to not have a single course that is exactly the same as last years. the only thing that seems to remain the same is the t2 and finish line in the local stadium.

The gun went of at 2pm, yes, very cool an afternoon race, a day where i could wake up whenever i wanted, have my breakfast with plenty of time and still have time to relax before an half ironman, hard to see around the world, but it sounds great to me ;)

The swim in a small lake was very easy for me, i felt comfortable but i never trust my water feelings anymore ;) after that sprint that is always hard i settled in a group and didn't even tried to lead, the fact that it felt really easy except when i got squeezed and drank water and could really breath for a few strokes, always nice to feel the shock of that, the body really weakens for a minute to try get my breath back. other than that i left T1 with everyone i wanted, a bit less than 2 min from ivan tejero, a awesome swimmer.

The bike course was hard, harder than previous edition and one of the hardest ever, at least the race director told so, and heck it was really hard. I felt good climbing but i really didint felt much strenght in the few flat sections, i still dont feel the same as for example IM france, but im in the good direction of the curve. The ride had sections where i felt good and some where i didn't felt very good. the worse was at 70km where i was seeing my life going backwards, i was really feeling nothing in my legs, with the post race thoughts i think i underdone my nutrition taking not as much calories as im used to. Even so i finish the ride with Alessandro Santamaria in 4th/5th place, knowing the the best runners where probably me and him depending on how we felt of course. Ivan was 3min ahead so my ride was 1 min or so slower,

The run was a 4 lap with twists and turns, up and down, mixed surface, plenty to keep you focused. We started at a good pace, after 2 3 km i was already in the elastic and got dropped a few meters, the first lap i felt bad, especially in the big hill, ouch, i got back into Santamaria and we run almost the entire course together, the only exceptions where when he dropped me a few meters again, it happened for 3 occasions during the first 2 1/2 laps then i started feeling good legs, and tried to drop him when we where catching the 2nd place runner. I know that going uphill i was suffering more than him but i really could stretch my stride in the flat and downhill sections, we where closing the gap to Ivan really quick and in the last lap in a false flat downhill i really pushed the pace to drop Alessandro, i did it and only needed a big blow from Ivan to get to him, it didnt happen for 35seconds, again very close.

im happy for this race especially for how i finished it. There where to much up and downs to consider this my best but i liked the way it started, swim, and finished, the last 2 laps. Bike form is there yet but it was enough to stay in contention. This is my last race before Hawaii

Vanessa did well finishing 6th with a great ride but lost a few places on the run, another good test for her, happy me.

Konissima

2011-08-31T11:28:00.000+01:00

An update on past things.

The European LD Champs where a big bad day that fortunately didn't left any regrets.

The weekend was all but good, me and Vanessa only got our bag with race stuff at 4 am before the race, lost in the airport. so its not easy to tell how nerve wrecking that was for us. Anyway, i felt very tired on the race day, since the beginning, although the swim felt bad i left the water not so bad as it felt as i was not so far from the regular guys that leave behind me. the bike indeed where i felt all my trashed legs. from km 0 it was all about pain pain pain and no power on the pedals so with 3 (of a total 6) laps i pulled out knowing that i was not going to have a good race so there was no point of trashing my body more and more.

Vanessa was 2nd overall in all AG but curiously was beaten in her AG but even so, she had a very solid race despite not focusing too much on it, so the weekend was not so bad for me.

I had a few easy days after the race and i believe my "road to Kona" begun last weekend. although if i think about it it was a long journey from IMSA to Kona. In all my Age group mentality i told myself this year i would be there competing ;)

Saturday i did 4:10 with Power hills and 1h run
Sunday i had a brick of 4:20 with 2X30 min at 280-290W followed by a 40 min run in a decent but not hard pace

I will have a middle distance race in guadalajara, spain this weekend so this week i have been doing some intervals and low volume.

Monday:
3800 swim
1:15 ride
1:00run

Tuesday:
3900 swim
1:45 bike with 4X6 min
30 min Trun at 4min/km

always something good to blog about...

2011-08-27T21:36:00.000+01:00

A road to Kona...

ive been forgeting to blog more often and i apologize...

but a Road to Kona is always an excitment for me and with the added factor of WC164 being part of it.

so... this week, after the european LD champs that where disapointing, more about that in other post, my road to Kona has begun and this is just a reminder for the ones that follow this blog that in fact, more posts will chime in ;)

be good

yes..

2011-08-03T10:46:00.001+01:00

Me and WC164 now have EVO nutrition as sponsor

New portuguese company with top level products with product line increasing very rapidly.

I highlight the Wake up evolution shake/pancakes for being a think outside of the box product. yes i said pancakes, pancakes full of bcaa's, protein and all the other stuff athletes like in a..... pancake ;)

check it out in their site

http://www.evonutrition.com.pt/

as for me, i wont race an ironman this weekend ;) im racing for portugal in the LD european champs, witch cahnged a bit my schedule for august. and im happily making my way for a good training block.

it is done

2011-07-25T07:48:00.000+01:00

3 IM in 4 weeks. ive done some silly stuff, this places very close of the top if not up there.

Ironman Frankfurt is of course one of the biggest races in the world and for some the last chance to get in the cut off for hawaii for so many people. Despite having held of in Zurich to help recovery, it didn't happend that way. First week after Zurich i felt good especially at the end of the week but in the week leading to Frankfurt i really didn't feel that good, needless to say i have an excuse for that ;)

Weather wasn't fantastic during the days i was here looked more like a winter day in Portugal but according to some forecasts it should hold on to dry conditions on race day witch clearly didn't happend.

The day started with clear skies indeed when everyone was preparing the T1. i got there a bit late so i really didn't have much time other getting the things done and get into the water, no time to freak out... The swim course was quite nice, well marked and not boring. i didn't felt good and powerful in the water, a consequence of how my swim form is going downhill since IM france 1 month ago. from a great swim in Nice loosing a couple minutes to the lead i got a decent but not awesome swim in Zurich and now i got a slower swim, not terrible but you get my point. basically and since i didn't felt any good i got into a group and let thing flow. but i was surprised to know that Riesen that had the bike right at my side in T1 was 1 minute ahead when 2 weeks earlier in zurich he was 2 minutes behind (he eventually DNF in both races) anyway i swimming is the part where i most felt the fatigue of the last month... i thought.

Time to ride. I remember being at the water and while breading and spotting a BIG cloud was closing by and in one of those occasions where you just think in something else other than rotation your arms i thought that those clouds didnt look any good. It took about 10 minutes of riding to get all (or stay) wet. I hate this was my thought. I rode steadily but wanted to catch guys in front of me instead of being caught. Everything seemed to be OK, i was feeling OK eating well but the temperature dropped a lot with the rain and i was suffering with that a lot and loosing my concentration in just pedaling. at around 40km i spotted a big group in one of the twists and turns. Dealsaut was there (his bike is quite flashy) and i spent around 60 km about 20 30 seconds from them, i was getting really annoyed for not getting there, closer some times but them their pace picked up and i really didn't want to get into those games. at the end of the first lap, around 105km, i was shivering hard and saw my life going backwards at that time. i was 1 min behind that group and had the chance to warmup a bit with a few minutes of time out from the rain and some tailwind. i was so relieved to start feeling my body again!!! even so i went through 110km with something close to a 4:40 bike split pace witch sounded great.
Soon enough i passed delsaut, that group riding in front of me seemed to have exploded and not so far ahead I exploded! WOW i really blew up really hard like i never did in an Ironman Ride ;) i was "caput" and all happened in a very short period of time. the last 40 50 km took forever to go by especially as i had the company of rain and cold again, i couldn't even get my powermeter above 200w more close to 170 or so. Nice

I came out of the bike in such a bad shape that i almost couldn't run...really. But i really wanted to get through it and finish my own craziness of 3 IM in one month but i was really struggling this day. i started running so slow and it was hurting so much that i was thinking that this would be the day i would walk in a marathon. I stopped in the toilet to loose some weight (didnt really needed to) but mostly to get my body together. after that it was all about doing my best to stay in one piece through the run. Not sure but i believe that the first lap was by far the slowest of the 4. that because i got into some decent rithm after the first lap, decent considering how blown and melted i was, to say the truth i would never imagine running as "fast" after T2. I really didn't care much about the position i was, i only knew about it at the end of the race. it was all about letting the kms pass. witch eventually happened ;)
finished 16th but for me that not really important. i can now brag of doing 3 IM in 4 weeks. stupidity i know but arent we all? and the first 2 where really solid performances i only regret of helding back in Zurich for some damage control that really didnt help in Frankfurt. Im definetely an ironman But im not made of iron...

It was too bad that the weather sucked in frankfurt its a great venue (yeah another one) but the rain really took people out of the streets, even so there was tons. And of course its so hard for me to race in the cold and rain, i just hate it.

so now its time to rest a bit. i really miss those blocks of training where you just...uuuh, train for something up ahead.

Swiss Photos

2011-07-18T21:05:00.000+01:00

Swiss

2011-07-11T06:19:00.000+01:00

Its done and in my opinion, well done.

The goal for this race was doing the best with the least as possible. Having done IM Nice 2 weeks before demanded that.

The race venue in Zurich and Zurich itself is a lovely city, too bad i dont have time to really see the city...
I started feeling better this past week so i was expecting to have at least a decent performance although you can be sure, i had a small portuguese crew in site including my coach that was in the course to check the race and his 2 Sergio´s, me and Sergio Costa. Arriving on thursday left not much choice other than taking the most time possible to rest as those are the only days i dont really have to work ;)

The swim in Lake zurich was awesome, the buoys where hard to spot, they where too far away especially with the sun coming out, speaking of sun, the weather held pretty well except in one part of the run where we caugh some nasty thunderstorms, we had some nasty weather these days in zurich. Anyway the pros left at 6:55am, after the first buoy, probably 700m i was with riesen at my side along with others, i now live confortably with the fact that my starts are slow to actually hang the most i can in the faster groups and just hope i can catch someone faster than me like it happen in Nice, i started leading that group already with my "cruising" speed but the next group was already to far forward. i tough i had every one in my feet but when i exited the water for the small run to the second (and longer lap) i saw anyone... so that made my swim a lonely one again, i eventually passed a guy in the second lap but it really was an solitary effort, i left the water with Helder already mentioning that the times where slow at the lead and ishould be worried about the time i had in my watch.

After a beginner T1 with some extra meters and making sure i didnt loose my gels i got into the bike, i was sure that i was in front of good guys so i just cruised in the first kms trying to settle down from the swim. Mr Riesen passed me at around 15km and i tried to follow, witch i did for 15km then i dropped with the feeling that i needed to take of the entire race. Somewhere in 50km Chris Brader and mike Shiferle came by in an dowhill where i was taking easy because i really didnt know the course, i did the rest of the lap with them, i was feeling good legs at that time but i wasnt worried about going faster. Mike eventually took of just before the first climb in the second lap and Brader droped in the beast climb. I got to T2 with a decent but not great ride and wasnt sure how i would feel with the zoots on my feet.

I felt pretty bad at the begining, slugish and with not much energy but after 3-4km i started feeling my running legs. there where some guys to catch since i was running outside the top10. Helder Krepe and Sedi where keeping me updated all the way since the course had just so many spots where i passed like 20 times. I was moving in the field with Helder always screaming something like "Get them but go easy" words of wisdom??? ;) i ran so confortably the whole way (except of course the first kms) that i got bored in some ocasions. in lap 3 i got into 6th and at that time Helder "ordered" me to roll to the finish, not wanting to get him angry in the first race he watches as a coach i did so, i was safe at 6th but had a big gap to 5th so i rolled to the finish. This was by far the "easiest" marathon i ever done, never really suffered to keep a good rithm arounnd 4min/km and if someone can chime in and say bad things about that, i felt really well doing so and besides i can always say i did an ironman 2 weeks ago ;).

At the end, job well done 6th place, 8:47 is great for what i expected, another well executed race, this one with different goals than the usual "get to the finish line as soon as i can" that i so often say. the morning after as i write this i feel pretty darn well for someone that did an ironman.

more....soon

the swiss ride

2011-07-07T21:55:00.000+01:00

beautiful isnt it ;) ok seat post is a bit off but i really didnt have time to tune my corima seat post to acomodate the rails of the Selle italia Optima (or any of the new generation carbon rails)

Nice photos

2011-06-30T22:16:00.000+01:00

Nice was Nice

2011-06-27T06:50:00.000+01:00

Havent bloged much after texas...

I am now in some sort of point chase while i enjoy racing...

Nice would promise to be a tough race because.... welll its Nice. After racing the half ironman in Aveiro i did a small block of training taking advantage after some holidays in portugal. i traveled kinda late to the race site with WC164K so i never had the chance to really take a look at the course and i knew how important those downhill are when you need to gain the most time possible.

Anyway directly to the race day as there isn't anything very important to mention other than the long 5 minute walk to the transition area :P

the race started at 6:30, i woke up a bit later than the usual and had my breakfast later too. part of the reason was of course not having to move around too much to get to the race...

Bike preparation was uneventful and soon i was in the water for a short warm up or getting the wetsuit wet.

It was a mass start with the pros in the middle and some gates in both sides with the faster swimmers next to the pros. I started "slowly" just trying to get into the rhythm progressevely. in the process i became visually impaired since i took quite a few punches in the first few hundred meters. There was no way i was going to stop to fix this with 2500 athletes behing me so i did the first large lap with my goggles full of salty water. I felt great while swimming in a group but had no idea on what was going on up front as i couldn't see more than shadows and a few caps. After the first buoy (1000m) thing got more peaceful and it was just a matter of being able to get out of the water fast. At the end of the first lap, around 2400 and a short run in the beach i only saw on group up ahead that would mean that the lead pack was so far ahead i couldn't see or in fact that pack was the lead one. the rest of the swim was uneventful and i felt very controlled the whole way. when i got out of the water and saw the clock that was located just before getting the bags i was definitely happy, i saw 54min. that of course could mean nothing but seeing most of the pro bikes still racked definitely meant something, i had a good swim....finally.

Now to the bike course... the tough part. I started like i usually do, not rushing things. there was around 15 20 km before you hit the mountains, and what a start, a super steep but short hill, around 500m that really putted me out of breath ;) after that climb the course gently goes uphill and some downhill until you hit the big climb of the day, before that i was passed by some guys that i would never expect to be in front after the swim. The climb was somewhere near 20km with some steep sections and other not so steep. At the beginig of the climb i couldn't believe my eyes and i was passed by ords of athletes!!! WTF i was kinda feeling the worst guy at the race. soon enough tough i started going through them again one by one. i suffered a bit on the the steeper parts for sure but i got in the top of that climb in around 13º with Scott. After that there was a downhill that needed pedaling. i had fun doing it leading scott too soon there was the second big climb of around 8km. There i was caught by someone that it was worth the effort to not being "dropped" and i was sure Trevor tried to pass me and leave me behind. I took an extra gear to keep him in sight until the downhill. Another fun part. Trevor clearly didn't have great bike skills so i just pushed the pace in the downhill. yes i got my share of adrenaline in one occasion where i almost went of course but overall great descent. the last 50km its downhill and flat (last 20km) i led the group untill T2 unaware that santamaria caught us probably at the top before the downhill.

Run time, Trevor and Santamaria just took of so fast at the beginning that i almost couldn't see them. I wasn't feeling bad nor i was running slowly they just started im MDK mode. Frederik and Chabaud where to far away, but the rest of the guys where in reachable gaps. I had to move to the toilet at around 7km, i was afraid that something like south africa could be up ahead... i didn't spent too much time in it, just a few seconds and when i left i started flying ;) i really felt better after that. second lap saw me passing santamaria and getting close to Trevor delsaut. half way through i was in his heels and soon enough i passed him to get into the 5th position. Zamaora wasn't too far away neither was Paul Amey that was fading hard. I kept going in the 3rd lap to build a safe gap to the guy behind but in the final lap i started slowing down too much...enough to forget about chasing Paul and Zamora and just get to the finish. Its very hard to spot the guys in front with so many athlete on this 4 lap course. Paul ended a couple minutes ahead while Zamora actually gained time on my in the final 5km.

At the end 5th place was a very pleasant result for me. i was chasing a good result for some time now and had a good swim at least one that reflects my pool times, good controlled bike and im back to sub 2:50 runs. i really can ask much more than that right now ;)

And what a awesome course this is, one of the prettiest i ever done right up there with lanzarote. Tough courses are alway pretty i guess ;)

more soon as i wont have much time to rest, off to breakfast....

thanks Carlos

2011-06-02T21:22:00.000+01:00

For this video :D. Trans Portugal of course

EPIC MONTH

2011-05-30T22:06:00.000+01:00

It really was an epic month. lets see.... Trans portugal 9 stage MTB race, Ironman Texas and this weekend, one week after Texas, an Half ironman here in Portugal.

The race was fine, to be honest i had a terrific recovery from the ironman. and actually felt better leading to this race than to Ironman Texas.

I was second in a very close finish with Hugo ventura that is a tremendous athlete and one to watch if he gets into this long distance stuff.

Ventura has an amazing swim/bike strenght, i already had 4 min after the swim to recover as he was the first out of the water and i was somewhere around 10th. i felt better in the water too when compared to last week. I paced well in the ride, an out and back course of 4 laps with wind picking up really hard during the ride. hugo Ventura still managed to gain time on me, especially at the first 2 laps while i shaved a bit in the last lap. Still there was a big gap to the lead but i made my way out of the bike course in second already with a 1:14 ride while hugo posted 1:12. I was already happy just for not dragging my body through the course and was even more happy that i was feeling well, of course considering that ive done an ironman right ;)

I was hoping that hugo would have problems on the run as it is his weak spot right now or at least it could be in this race. I started in a pace that i felt confortably fast as i had Rafael and Estrangeiro on my heels especially in that first lap (of 5) where they got closer like 30 sec after arriving 1 min later to t2. i wasnt properly counting og getting to ventura on the run, just ran hard as i was enjoying the race. second lap i got away from the duo chasing me and got closer but not much to the lead. 3rd lap i finally got a chance to see ventura on the 2 out and back sections of the lap and 4th lap i took a ton of time, at some point i tought i could do it and catch him i ran as i hard as i could an at the last turn around of the final lap, around 1km to the end i was VERY close to him and he was in all sorts of trouble. I didnt quite made it to the lead for a mere 25s aaaarg the run should be a few meters longer ;)

finished with 4h:01m with the joy of having a fun day of racing and the fastest run. Ill have to congrat Hugo Ventura for his win especially while digging so deep to keep me of his heels on the run.

With this crazy month over, ill have time to prepare for another great month of racing....starting with ironman France at the end of june.

texas photos

2011-05-26T19:35:00.000+01:00

the race

2011-05-22T12:57:00.000+01:00

First the venue... one of the nicest course Ive done, yes its hot and humid but it wasn't that bad.

I had a predictable result that translates the feelings i had during last weeks. i felt tired the whole day and had to manage the race with what i had.

The swim in lake woodlands is cool, water is dark has hell and the point to point swim was nice also. Right from beginning i was left alone pushing a group the whole way until the last stretch. i almost able to catch the group ahead at the first turn around buoy, they where just there but then i started loosing it. leaving the water i immediately knew that i was far back and of course away from the group i should have been. no worries.

The bike was by far the loneliest ride i ever had, really. i saw nobody. yes i passed some girls but that was it!!
it was kinda cool with even some light rain so heat wasn't a factor. i didn't felt very strong right from the beginning as well so trying to get the most of what i got was the only option but in reality theres no more to be said about the bike. lonely lonely, not boring.....just lonely ;)

the run was where i really tried to do something, i started at somewhere near 6:15 6:20min/mile but i was feeling that that rithm wasn't comfortable, i slowed down. by mile 14 15 it really hit me but it was actually by then when i finally started to go up in the board so that was of course ...nice. till the end it was just a matter of running and suffering a bit more. i had no idea of race situation until i got to the finish line, was 12th and i really dont feel bad about it the pro field was immense. i was of course in a whole lot better shape in south africa but that doesn't bother me at all.

till next week ;)

post Trans pre Texas

2011-05-18T21:07:00.000+01:00

It has been some dificult days ;)

as soon as i took my foot of the gas pedal all changed. I had some dificult days last week. I wouldnt expect being so long to recover from this although from certain point, with all the racing in the last days and still logging some non cycling workouts i was asking for a slower recovery. As today i still suffer from the very traumatic experience that my arms took at Trans Portugal. After getting rid of all the sweling the pain in the tendoms got worse and is still present with some better days and some worse days, im actually feeling it as i write. But, again, it was a wonderfull experience and with all honesty im looking forward to something like this in the future.

Im at philly airport, waiting for my ride to houston where, you guessed, ill be racing this weeekend at the inaugural Ironman Texas. I just hope to have a satisfatory race and that i feel good out there with all the great names at the race. I felt good during last weekend but last few days where more so so. We will see how this few easy days before the race will help or not ;)

some numbers for the WOW factor ;)

2011-05-10T11:44:00.000+01:00

Stages - 9
Total distance - 1170 km(there was a detour in one stage for the longer side)
Total elevation gain - 26471m
Number of massages - 0
Number of dinner plates (with food) in the 9 days - 27
Anti inflamatory pills for the arms - 10
Anti inflamatory Gel pack - 1
Shorts with most stages - 7 (they where "washed" of course)
number of crashes - 1 big 1 small and 4 totally inofensive
Number of Carboom gels packs - 81
Number of flats - 6
Times i washed my cycling shoes - 1 (there was no point with all the mud and river crossings)
Stages Won - 1 ....yeahhh ;)

and some photos from 9th stage

some pics from trans portugal

2011-05-09T14:59:00.000+01:00

Trans Portugal Day 9

2011-05-08T17:47:00.000+01:00

Last day, kinda frustration one...

All started with a flat at 4km in a downhill. Too soon. I changed as fast as i could and started pedaling like hell. the stage wasnt too bad in the begiing and i was in MDK mode. I was closing the lead group and had the information that they where working together.
I felt good legs and was pushing very hard to get there. at km 75-80 i finally had a glimpse og the lead pack and at the same time F$###$ another flat. Damnit!!! i lost the mojo. and after repairing the second time i cruised the rest of the way (knowing that i was safe at 3rd). Enjoying some Sightseeing of Sagres. i was bummed to be so close to get them and loosing it. more than the 4 flats in the first stage :(

Anyway, it is done. I absolutely loved the Experince great athletes great staff great race, super tough courses. ill come up with my numbers next.

now its back to full triathlon mode

Trans portugal day 8

2011-05-07T20:19:00.000+01:00

2 days to go.

For me this was the day to try get Ignacio (with all the respect, like i said he is aas very nice guy).

The stage was around 140 km with the first half mostly flat with lots of short and steep climbs and then at 110km the BIG Technical Climb followed with a very slipery techincal downhill would sure destry everyone.

I was sure of one thing. if i get there with Ignacio and Gijs, i would be dropped big time as those guys just are amasing going through those techincal climbs like it happended while arriving to Castelo de Vide.

Early on, Marco and Craig took advantage of a mellow pace and build a 3 min lead. My plan was to try leave ignacio before 110km, with a hard pace taking advantege of the easier terrain and with the climbs later on.

When the gap hit the 3min mark i made the decision of bridging the gap so i pushed the group in a pace that i could be confortable but that could make some damage to the group. We soon caught the duo, not sure at witch km and then it was the time for everything or nothing.

I lauched more than a dozen attacks, some of them where almost sucessfull but where destroyed by downhills, ignacio making his way to my wheel and when aparently he didnt someone would. I did it in short climbs, flats, roads, everywhere i could but i was left with nothing other than a very short group of 4.

at a certain point the route was a total mess, me and ignacio ended up in the wrong side of a big hole. Gijs and Sloan where at the right side. This ended up with some laughs between me and ignacio and we actually had to throw our bike 2 meters in the air to make our way beck into the route. Gijs and Sloan took advantage of that and disapeeared. We then where caught by the group behind as our pace was slow. One or two more attacks and the time was lost. it was time to get dropped ;)

And so it happened, as soon as we hit the climb Ignacio just floated through the rocks as i was batling them so hard. it was something like 3km up and 3km down followed by up and down the rest of the ride.

At the top i had already 2:30 down on ignacio, at the bottom i had 4min what could i do?? nothing. I turned off the racing switch back then it was time to call it quits ;)

i dont have a clue on how much time i lost at the end but honestely i dont care much, one more fun day out there. i just know that im safe at 3rd place unless something happens

To end the day nicelly a swim in this amazing hotel im at was great

more tomorrow

Trans- portuga day 7

2011-05-07T19:56:00.000+01:00

An easy Stage??? 159km since there was a detour...

the pace was easy indeed but there were a lot of attacks. i wasnt feeling very well for sure, but was abble to respond to everything. Ignacio tried to drop me severall times when there where some good guys up ahead. i of course was interested in Ignacio not Marco and craig that made their way for some times, ignacio then tried to join and i had to follow. My arms and wrists suffered like hell with all the sprints. i just cant get rid of the huge swelling i have on them. The winner was actually one of the handicaped riders.

Trans Portugal Day 6

2011-05-05T19:53:00.000+01:00

Castelo de vide - Monsarraz 169km

i woke up "feeling ok", not sure if that would mean something, my arms are really trashed and im still loosing strenght on my hands during the stage especially if the terrain doesnt cooperate.

leaving Castelo DE Vide the was a big techical climb followed by a very shaky downhill and then up and down that would take a long time to do.

The first climb was just 2km from the start, nice warmup, i was in the front, going down was another story, lost time...catch up to do with 15km (that took almost an hour to cover) and 3 minutes behind the group that included Ignacio.

I had still several people around me and caught marco that was alone and we made contact with the escapes.
i pushed the pace for severall kms especially in the road sections, at km 50 we would espect to hit the private land passes and thar would mean opening and closing Gates some of them with very tricky locks. as a rule a group cant proceed until the gate is closed and the man that closes the gate in on board his bike. there where 36!!!! gates wainting for us for 100km!!! ;) the other "rule" is if a group has noone in sight behing then it can close the gate, that makes break aways kinda tricky to actually happen.

with that in mind and since there was still so many guys around i needed to be concertrated, the pace was sow but you never know. there where parts that we where going really slow with so many gates to go through it was impossible to leave anyone behind. Curiously it was the part where i felt really bad, probably with all the stop wait and go's
peace reigned until km 85 where one of the few water spots was. I decided to be self suficient, like ive done in all stages so far, for this long stage i took extra weight,

everyone Except joao Mesquita stoped so i kept going with him in a rithm that would be enough for them to get to me easely. there was a steep hill in road surface and at the end of it i looked back to see where they where, close. Then all of the suden MArco and Craig went through me in a crazy speed, i looked back and WOW everyone got behing, ill get onboard this train!!!
there is my chance to try take some time of ignacio!!! from then on it was all about pushing as much as i could with the duo. My arms where more and more weak and i fell at around 110km since i didnt have strenght to hold my hadlebar properly, nothing serious other than my afected EGO ;) this is the second fall of the race.

the gap got bigger to the max of 4 min then it started do shrink,after the fall it got to 2:30, pure racing and i was loving it!! fortunately the terrain left wasnt too shaky or i would be in trouble with handling.

close to monsarraz the gap got to 1:30 (i was suposing that ignacio was with the brothers) then the climb to monsarraz.... again steep, stoned and freaking hard. MArco droped back in the begining and craig was in my wheel and i was almost sure he was just waiting for it to get steeper and leave me behind witch hapened. What i wasnt expecting was looking back and seeing the yellow Jersey getting close so fast!!! he passed me and got to craig, just WOW how he did that hill!!!! after getting to the top there was just a downhill to the finish line. Craig eventually won and i was just a few seconds behing them, did i say i was impressed with gijs in that hill???

i took some time off Ignacio not enough i think. Great pall by the way!!!

no more workouts today for me ;)
tomorrow is an easier stage

Trans portugal Day 5

2011-05-05T19:09:00.001+01:00

Arrival At Castelo de Vide.

longish stage of 149km, mostly flat... yes but lots of mud at th begining, the result was of course catchup for me.
as i got back to the group, everything seemed peacfull. Ignacio is of course my rival right now as the second place is up for grabs. there was a massive group during most of the stage and i really didnt felt like pushing at the front, well at least until near the end as i was sure that we would have some fireworks with ignacio. near the end the group got smaller and smaller with the usual suspects. in a 30% climb, the twins took of and started to work together at the front leaving me, marco and Ignacio. in the last Water spot Marco decided to stop and as consequence i was left with ignacio chasing the dutch brothers, What a coincidence ;)

we worked together to catch the boys at front, pure racing, fortunately one of the brother got a flat and gijs was left at front and soon after we caught him. There was nothing to do other than wait for the final climb that was VERY steep and VERY techical as usual with big and irregular cobble stones. what can i say, i was left behind in the very first few meters, they just took off. in 2 km i lost around 2 minutes to ignacio and Gijs won the stage. Everything is good!!! more on day 6, the longest stage of the race!!!
im now around 4 minutes from Ignacio

i was left with a 50 min run to do today....not very fun but always nice sight seeing ;)

Trans portugal Day 4

2011-05-03T22:41:00.000+01:00

More and more tired!!!

yesterday there was a race leader change that is now gijs, im in 3rd a couple minutes away from ignacio and with Marco right behind me.

the stage begun, you guessed, with me dropping back on the leaders, today there was a lot of mud sections at the begining and with all the guys around me i get nervous ;)

after the firt climb of the day that was around 4km with some very hard parts i really was feeling dead. the downhill was Fast and i managed to go all out without worring about crashing.

there was then a flatish part where i could really pedal hard in direction to Fatela. I pushed a group all the way and dropped in the Fatela climb that was cobble stone and steep. at km 45 i finally got back to the lead group of 6, that was a relieve and also a surprise to feel a lot better at that time. from there i really didnt want to do much other than trying to hang wout with the boys. it was a constant up and down, river crossing, mud and water and i was already having a load of problems with my arms. especially the right one that make the shifting, to the point where i just stopped using the rear deralium and had only 2 gears, the big ring and middle ring ;) more and more torture!!!
despite some efforts of tearing apart the group it stood compact except for joep, the race leader bro.
i had several problem to follow whats left of the group in the last km as it was a terrain that forced too much my arms but was abble to get to the finish line and sprint in that group, i was last of course ;)

tomorrow we will leave monfortinho and have Castelo de vide as destination, a place where i did a small training camp last year so i know the roads.....ups....its MTB...right !!!

sorry for the lack of care with writing but i really need to get sleep in !!!! but you get the point

Trans portugal Day 3

2011-05-03T19:49:00.000+01:00

From WOW to outch ;)

today was probably the hardest stager of the race closey followed by the first one.
Serra da Estrela say much to most portuguese, the stage would promise to be very very hard. At the begining the twins (dutch guys) tear everything apart with the front guys, me excluded ad i droped back at the first downhill. Im having real problems to handle my bike in technical sections as my harms and tendoms are really suffering from the lack of preparation for MTB stage race. The big downhill at the start just teared me apart. a very looong roman cobble stone road left me far away from the lead, then there was the first super steep uphill, i was glad to have my arms back from that traumatic downhill ;)

i gained some spots from the crazy downhill doodes and altough i was far away from feeling as strong as yesterday i settled to a good rithm. uphill was very technical and required more from my arms, something that i really didnt want its strange to worry more about your arms than your legs while youre pedaling right :)

anyway to cut things short from what i understand the twins and Ignacio where working really hard to gain time on the race leader. at the very end of the big climb, besides the breathtaking scenary i caught the Craig and then Marco the race leader. Nice!!! then another techincal downhill and more hurting. Craing and Marco took of and was never abble to catch them on the section where i could put some power to the ground. It was a awesome course and the best was yet to come!!! the Downhill to manteigas was pure torture for me as i didnt have strength on my hands to control the bike at speed, i was really afraid to fall in sutch a soned roads. When i was arriving to manteigas i passed Marco that was fixing a flat.

After getting to manteigas a 17km climb was ahead. I was alone so i tried to do it at a good rithm with the energy i had left. Very very hard with section where you really want to dismount followed with some road stretchs that fell like downhill :)

i passed kate, the Handicaped female racer near the end and had a glimpse of Craing again at the top but couldnt catch him but did passed one of the brothers (i still cant say who is who) tht was dead. brutal climb and a almost fall when i was trying to give some love to my arms. after that it was a closed road downhill, that was perfect to get rid of the remainder distance fast.

i finished in 4th, craig got a penalty so i got up one spot in the day. But a lost a lot of time to the stage winner and ignacio.

Great stage where i suffered going up and going down, you cant ask more than that ;)

tomorrow will be easier

Trans portugal Day 2

2011-05-01T22:48:00.000+01:00

WOW, i didnt have a flat today ;)

the stage was awesome, very dangerous at some parts, enought to have me dismout, especially in the first kms. loosing time was of course inevitable. after that a loong climb that made me go up again in the ranks and soon after that i was surprised to see the lead pack WOW cool!!!

as i got there everyone started looking to everyone to see who was going to push, as i have nothing to realy loose on this world i did it. a climb made the group explode and even the race leader droped a few meters behing, hmmmmm. i was alone in the front for 10 km and got caught by the rest of the group, a portuguese (leader Marco Almeida) 2 guys from holland and a canadian. we rode for a lot ok kms together in the flater section of the stage. with 40 km to go the next and last hard part was begining. hills, up and down all the time. a hard hill that started in pavement made me push big gears again, that made the canuck and one of the holies drop back and then another few kms later i was alone.

WOW i gained time very quickly especially when i could put power to the wheels frome there the diference was from 2:30 to 4 min depending on the terrain. the last few kms where really bruta withe very heavy terrain, mud and rocak all over the place, vary hard on my body and got me strugling a lot. but i did manage to get to the finish line in first, pretty darn cool. i am now in 4th overall as there was a ton of people loosing big chunks of time today.

tomorrow there is brutal stage in the high mountains, i ran and swam today and that actually felt good. not sure how i will wake up tomorro though, it was a hard effort today ;)

having fun the whole way

trans Portugal, day 1

2011-05-01T21:28:00.000+01:00

Here i was in a diferent world ;)

day one was hard, 146km with almost 4000m of elevation gain. after the normal star i was somewhere near the front until the first puncture, only 15km!!! WTF

changing tube, and lost the company, after that it would be kinda doing my own stuff. The terrain was brutal on the body, very hard riding especially after half way where it started raining. i was pushing big number, i do have a powermeter installed ;)

i started passing the ones that where blowing up at the front then pfffffft second one. I had 3 spare tubes just in case. changed, lost a few places and regained then. pffffft 3rd one, changed tube but wasnt passed rode a long way and with 20km to go pfffffft, im screwed. i had nothing more to do other than waiting for someone coming behind me. gladly it was the firt one that tossed me a spare and the 2nd tossed me a co2. it was all about finishing.

6:50 around 20ish minutes from the leader. It was a ton of fun though i took quite a beating, im just not used to this mtb stuff ;)

the other SA photos

2011-04-21T22:06:00.000+01:00

Parijs-Roubaix Awesome slow mo video

2011-04-21T12:13:00.000+01:00

So what is next?

2011-04-20T17:35:00.001+01:00

Trans-Portugal. The MTB stage race with 9 days, 1150km and more elevation gain that i can remember!!!

Yes, totally not triathlon but it is a awesome challenge in this super limited entry race. Hopefully it will give me enough bike strenght for the rest of the season ;)

I really dont have any real competitive goal, heck i have a handfull of MTB workouts this year. Im confident enough to say that i have good skills in off road but im sure i will be overwhelmed by the others, first goal is of course staying in one piece. Then its all about finishing and enjoy this race.

The other goal is to log runs and swims during this period.

race site can be found here

http://www.trans-portugal.com/

African photos

2011-04-16T13:35:00.000+01:00

Apart from the "small" glitch in the run that destroyed my race, i loved going to south africa for the race. The venue spectators and race are AWESOME.

here are some photos

early on the bike

lap 1

lap 3

lap1

around 10k into the run at cruising speed

uuups not looking good

oooh it hurts, i actually had to throw up after this one :(

arriving into T2

goning under 4min/km at the end of the run after all the S$#$ was kinda nice. i ran with the gel flask in one hand and 3 gels in another the whole run, i dont know why i didint just tossed them away ;)

more photos "off racing" coming :)

things got ugly

2011-04-11T07:00:00.000+01:00

Here is a quick report of the race.

of course im not really happy with the final result but i was happy for several other factors.

Swim: Didnt felt right again, slugish and without that strenght that lets me go hard, was in the group at the end of first lap and lost it. i totally know that i have swimming skills to go low 50's but until i really do it (again)...

Bike: I felt good legs right from the begining, Mr vabrosek was 1:30 in front of me and i caught him right away at in the middle of the first climb. that should mean something right? i had him for 2 laps on my back. When i was about to get the special needs at km 120 they messed id up really hard and i was left with nothing in the poocket to eat. I didnt freak out that much, slowed down for the last lap and tried to eat everything i could grab in aidstations. this is the acquiles heel of this organization in my opinion, aid stations had Nothing and when they had, it was bloody dificult to get them. the special needs logistics was provided by a logistics company (or sponsored) i guess that was why it didnt work ;).

anyway, the last 10 or so kms i rode again in a good pace and was really hoping to get my stuff (calories) in my transition bag.

I starded the run slower so that the calories could make their way to my legs. 4 km into the run is started to run faster again, at 4min/km, i imediately got into the guys that left me until i melted in vomit and diarhea. it came really hard and all of the suden. i had to slow down so much with so much pain for so many kms that finishing had become the goal, wasnt easy...

I threw up 3 times, one of them was self inflicted to try and take something out and countless stops in bushes and toilets. At the end of lap2 things got really ugly, my belly looked like it was about to explode and i was so dehydrated that i started feeling nausea and defenetely wasnt running in a straight line. At that time i stoped and standed still for a few seconds, the symphony of my belly was quite incredible in the occasion. then i starded running again slowly. until km 35, where after une last vomit period (the self inflicted one) i ingested my very first liquid for 25km in for if water, goosh it felt so good to actually feel that that small ammount of water was absorved by the body!!! with nothing in my belly i started feeling alright again and had more water only. i felt so much better that i went back to the 4min/km pace and ran 2 km at 3:50 pace... WTF

So yes, not very happy with the result but i believe that if this thing didnt happen i would have a great race because i felt fine when thing where normal. oh well, i got the tshirt ;)

WC164K won the AG in under 11h so that was a great finish for her, really proud :D

the Lions in Africa

2011-04-06T18:01:00.000+01:00

i got here yesterday around 3pm.

Greeted by a faboulous wind and mild temperature i just needed a short taxi ride to get to my guesthouse.
Rode a bit and ran a bit and i was done with my first day or hours in SA

Today the wind was the same but temperature was waaaaay higher, well into the 30´s

I saw the first Lions in my ride with WC164k and they looked fast and hungry ;)
Ridind the whole loop was good to understand that this could be a 10 min faster course but surface just doesnt help.

People are very friendly and the "ironman" seems to be a very big thing in this period of the year here (end of summer). Great place to visit so far.

Porto Santo

2011-03-31T21:07:00.001+01:00

so this weekend, the first race of the season (for me) took place in Porto santo, the small island with awesome beaches here in portugal.

I was 2nd last year in a very thight race where i was passed with just 1.5 km to go. This year with a totally diferent periodization i was looking to go up another spot but had to settle for the same ;)

It was the first week of Taper or something close to that for me. Africa is just around the corner!!!

I really didnt felt like a million bucks in the three sports so all was pretty leveled, lost too much time in the swim wasnt abble to put the watts i was requested to and am perfectly aware that i could do it and the run was slugish too. Pedro Gomes was untoutchable by a long shot since the swim and i fought with Rafael during the race for second. i passed him arount 60 70 km into the ride and tought he was going to close the gap on the run but fortunately he faded in the last half and i was safe in 2nd, another 2nd. i swam something like 28 biked 2:17 and ran 1:15:30 for an just over 4h race something like 5 min off pedro and with 3 min to 3rd.

This week i will se more taper of course with some cool workouts to do in the weekend, then its off to AFRICA.

some photos

The "clube TAP" won the team competition and that was a great start of the season.

WC164K won the women competition in the run so overall a great weekend :D

Weekend at the new spot

2011-03-23T17:16:00.000Z

Cadaval, 40 min from lisbon is my new flavor of the day spot.

Awesome roads, hills, flats, no traffic, dirt roads to run, its awesome... I LIKE IT.

I spent another weekend over there to log my final kms before thinking in any kind of taper for south africa.

Me and WC164K AKA Vanessa witch is of course the local hero ;)

Gorgeous weekend with awesome weather, finally. Saturday saw me riding 3h running 50 min and swimming 3000m and on sunday a long 5:20 followed by 45 min run, all this with tons of intervals gave me a lot of energy to enjoy the rest of the day doing nothing and enjoying the weather :D

All is right, felt tired after this weekend but its all part of the process.

A little test this weekend and we will see how it goes from there.

time to race

2011-03-18T16:38:00.000Z

been quiet for a while now right?

Well there is severall things going on but training has been there all the time and i have been happy with it...

An overview of what i have been doing is around this: LESS=MORE ;)

With all the debate of more is more or less is more and since i have a new coach that knows me since my very first jogs to do some duathlons. Very good friend Helder.

I have been doing less for sure when compared to what was usual in any year i have been racing IM at least for most of it anyway.

A LOT less kms in the pool in the winter with very focused workouts that although shorter really are hard.
The same has been going on with bike and run but not as much. I have been seeing quality workouts everywhere ;)

And since time really flies, next week i will be racing in an Half Ironman in madeira. 2 weeks afterwards, Ironman South Africa is my goal.

The nice thing about after South Africa is that i will race a MTB stage race for the fun and why not get out of it with a tremendous bike capabilities ;)

more soon, i hope

training update

2011-02-08T22:24:00.000Z

looks like this, at least totals, lots and lots of quality stuff in training too.

2011

2011-01-25T21:30:00.000Z

Well i need to say that im still alive ;)

will be back to posting, for now a few updates in my blog and will be back for more news

First IM of the year will be in fack Ironman South Africa!!!

be back soon

2010 Ford Ironman World Championship (Part 01)

2010-12-24T14:06:00.000Z

i really want to get back there ;)

a few details

2010-12-06T15:08:00.000Z

winter bike project

2010-12-06T10:13:00.000Z

brought back to life a bianchi steel frame with some parts i have around

the fork itselt weights 889 grams ;)

but the bike has a very decent weight at 8,2kg

i liked this race

2010-11-26T12:52:00.000Z

I can always say that ive done the 2 hardest official IM in the circuit :D

happy for the crew mad for the rest

2010-11-07T03:13:00.000Z

2 dnf, me and Vanessa, what a pair.

For me it ended soon...

I swam what i would expect missed the Vabrosek/longree + others group by a a minute or so, after that i could only hold the 2ºC for 10 miles where i passed Longree and was just about to do so with vabrosek, the next 10 miles it was just too much to the point i couldnt ride straight, i pulled to the side shivering and asked someone to get into a car, that was about it.

Vanessa had to pull out in the run due to the injury she got in the bike crash.

As for the rest of the boys, Pedro Gomes...What to say, what a race he led half of the run before cunama passed him for the win, He held of Bockel to mach my result in this race, i was really pulling for him to get the win, he defenetely has what it takes to get it soon, what a season for him.

Sedi finally got below 9h and below 3h on the run and won the age group

Rodrigo finished in 9:17 and 7th in the AG

Sergio Costa finished in 9:32 and 17th in the AG

Hugo Ribeiro finished in 9:43 and 19th in the AG

Pedro Quintela finished 10:10 and 33rd in the AG

and finally Sonia Quintela did it 11:37 and finished 16th in the AG

As cold as the worst days in portugal

2010-11-05T16:39:00.000Z

that is the temperature around here, just insane. i tought i would have my last experience with warm weather before the portuguese winter ;)

I would love to have enough legs for this bike ;)

WC 164K

2010-11-04T15:12:00.000Z

Vanessa Pereira, AKA my GF ;)

doing his first Ironman was the goal since she got registered a year ago and ever since has been getting some godd results... National LD distance champ, World LD champ in her age group are some of few races she has done under my supervision ;)

A crash 3 weeks ago in the bike just destroyed my hopes of a qualification for hawaii, got injured and has been swimming only for the last weeks. She is still going for it as i think the injury is almost done, i will be proud to see her going trough the finish line on board of her Slowtwitch approved bike ;)

Krepe

2010-11-03T14:54:00.000Z

Pedro Gomes, watch out for this webdesigner ;)

he is the athlete that i shared the most time in training by a long shot, i know him from the time i started doing tri's and he already had a couple years doing it. has been doing middle distance since 2004 and finally did his first Full IM this year

He loves to race more than train and this year has been great for him, including 5 weeks with 1 middle distance race each weekend and a Full ironman at the end, all with awesome results, from wins to a 6th place in Challence Barcelona, he will be close to the lead in this race for sure, and he is looking forward to Saturday evening to start his donut loading ;)

The Guru

2010-11-02T22:38:00.000Z

Hugo Ribeiro AG 40-44 has been once to hawaii and wants to do it again he just needs to hang on in the run as he has a strong built :P

I know him since the time a started swiming biking and running and there not much to say about how a good friend he is.

He made a fast and furious "becoming dad" after hawaii 2008 and now he is back in buziness

the professor will try to go to kona again, wish him well and i hope i can put 1:30 on him soon :P

me ;)

2010-11-01T16:37:00.002Z

not much to say as this is my blog ;)

this will be my 15th Ironman and this was my first (2003) and best result ever (2007, 2nd)

Not sure what to expect as i got sick 2 times after IM Wisconsin try, i actually feel that i really need a good break to recover my body, a break without being forced too. So i look forward to november 7th...

As i said training went from Awesome to Sick in the last months. But you never know, sometimes awesome performances come in very weird situations ;)

good zoot kane review

2010-11-01T13:38:00.000Z

http://university.tri-sports.com/2010/10/05/zoot-ultra-kane-the-argument-for-evolution/

didnt tried the kane but the Kalani are awesome

The 30-34 smackdown

2010-10-31T14:35:00.001Z

Rodrigo Baltazar AKA fininho and some times teh flying sardine

The closest thing along with Pedro Gomes to the training partner concept. like i said, all of the group except the Compression Family are part of my training group.

Kinda new to the sport, he caught the IM desease in a visit to watch hawaii in 2008, my dreadfull year of crashes and flats...

ever since he has been doing Halfs and won his AG in the european Long distance Champs in vitoria, spain.

Swim Instructor for the kids and of course another portuguese in the 30-34 AG.

Good swimer, decent biker and runner, he has no goal other than finishing the First Ironman but i think there a lot more to be added ;)

SEDI

2010-10-30T13:13:00.000+01:00

Sergio Dias AKA SEDI has 2 IM hawaii in the pocket and wants more next year.

Works for Ericson but after 5-6 years i know him i still not sure what he does there, honestely ;)

good times in Kona 2005, my first time there and where Sedi god the Ironman Desease

Sedi looks big on the bike photos but thats because the bike looks like a tricicle

3 IM finisher witch includes the 2 IM hawaii and will race in the very (portuguese) competitive 30-34 AG

Besides having a shot at the Kona Slot he wants to run the marathon without stoping in the portapotty (sp?) and get close to the 3h mark, we will see about that at least the stoping thing as i believe he is pretty capable of doing it time wise

Serginho

2010-10-29T15:11:00.000+01:00

There are 3 sergios competing, Me, Sergio Dias (sedi) and Sergio Costa (serginho),

Serginho started doing ironman this year in Roth, with an impressive 9:45, before that, just a Half, he obviously started with the big ones, no sprints or olimpics for the AMG guy.

He is known in the weekend rides to hammer hard when he smells home and feels the workout is already done ;)

Working in the renewables energy buziness, he rides the most impressive bike of the bunch. when we exclude my own bike of course

He is in contention for the 30-34 crown among the portuguese, i love to put pressure on them ;) besides the 30-34 AG he is also competing for the faster midget in the group against SEDI

Mrs Quintela

2010-10-28T15:10:00.000+01:00

Sonia Quintela, AG 40-44...

Former National champion in swimming, i would say she will be the first out of the water at least in the AG if not the whole AG Women field, from there she will need to hang on ;)

Im pretty sure she wants the Slot for hawaii like her husband. Will be the first Ironman also although she has already quite a few middle distance races in spain and portugal.

She is competitive!!!

the Compression family ;)

2010-10-27T14:43:00.001+01:00

Starting off with Pedro Quintela, He lives with the family around 100km from me and him and his wife are the compression family for reasons that i think are obvious ;)

He is doing his first ironman, and had quite a few problems early in the year in his coxis (sp?), this from lets say...too much internet reading and a very poor bike fit. He almost gave up of racing and actually got a quote from a doctor that he would never be able to workout again without pain but fortunately i made his way out and seems to be well prepared for the race.

The quintela's dont train with my group like the rest of the gang but we are very good friends.

Not sure what's his goal though, he is racing in the 40-44 AG so i would say, watch out for this skinny tall guy...bib number 1108

9

2010-10-26T15:44:00.000+01:00

no updates lately and actually will race Ironman Florida in a few days.

There is a planed invasion to what portuguese athletes is concerned. nine in total, all with diferent stories, i find it fun to present them in my blog since they are all my friends and in a single case more than that ;)

as for me, ever since i came back to portugal after wisconsin i have severall low and highs. my general feeling is that i cant wait to have some time off without being forced to it.

story coming soon ;)

what!!??

2010-09-25T21:37:00.004+01:00

that would make my ironman swims very fast ;)

:D

2010-09-22T20:38:00.000+01:00

they come in pairs

2010-09-13T14:28:00.001+01:00

Well i was certanly not expecting this for sure....

the day seemed to be perfect, and actually the forecast was very good with the winds picking up at the time the field should be going home and as a tail wind, temperature was really nice for racing, not hot not cold, perfect. Even the run course was easier since the big hill, the observatory hill had construction so it was eliminated.

Swim was way off what i could do, i didnt have that initial kick and geezz i never had to swim the whole course alone in front, that was what happened. i really didnt felt alright in the water but when i got out i kinda felt relieved that Steffan riesen was on my feet as well as desiree ficker and going through the maze in Monona terrace transition area i had a glimpse of Max longree that was still to go into the indoor area while i was already getting my bike. considering how i felt that was not too bad.

Down the helix and away we go, i was under the impression that riesen was just not a good guy to follow knowing that he is a very good cyclist. I het him go and had my own pace. Getting into the first hills i was feeling great and already with nutrition at 100%. in fact before i got to verona, around 20 km into the bike i could still see Riesen a few undred meters ahead. Hmmm, that was nice of course, then i got into the 2 loop course and while doing some of those 90 degree turns i got a flat. S%$^$&

pulled to the side of the road and did whatever i needed to do i saw some good names going through, Max was one of them and actually he took more time to pass me than i would expect witch probably meant that i actually incresed my lead in that 25km. as i was about to use the co2, the adapter just fell apart, the o ring seals just melted, they probably where sitting there for to long, i dont know but it just didnt work. i was kinda fortunate because the bike tech support didnt take too long to show up, changed the wheel and i was out of there. i had been passed by a few AG but knowing that people do tend to get excited ealry on the bike i didnt really care.

at this time i just wanted to know what was my gap to the lead and how that would feel as a decent, considering a flat, or managable with so many miles to go.

i was feeling good and was pushing really good power. that information only came with 70km into the ride and from a reliable source :D 20 min!!!
Oh, thats not too bad at all!! already knowing the course well i was around 4:50 time for the ride and, excluding, of course, the flat that would put me somewhere closer to 5 than 4:50 but that gap really didnt felt too bad.

then at 80km the tire on the borrowed front wheel just came out of the rim (that wheel was clincher) and the tube blew loud and clear!!! noooooo!!

I had the trek van behind me 1 2 minutes afterwards, Mark from trek came out of it to see what happened and actually offered me a replacement and the tech support van got there too but actually had no whhels. Feeling miserable i just took my chip out and call it a day. Damn

Im disapointed of course, very, but what can i do! now its time to pack up and get back home. Unfortunately the Tech guy that replaced my wheel doesnt know where my wheel is so now i dont have wheel and have to find it somewhere today, i could use some better luck this weekend, i hope i get it or Vince will be mad at me :(

Another note to how i enjoy this racing venue, a transition area inside the monona terrace is just insane, i dont think there is something like it at least with 2500 athletes in it, the city of madison is awesome with very friedly people and students, just great.

IMMOO

2010-09-11T16:12:00.002+01:00

Madison

2010-09-08T01:01:00.000+01:00

Its just great to meet old friends that i made in 2004 when i raced my 2nd ironman. The Barmores, Rickers and shewpies that im still up to visit and say hi.

It is quite rewarding when i was told the story of jake shewpie. back then he was a normal kid that liked to do rock climbing now he is a olimpic team rower with triathlon in the middle. kinda of the inverse sporting carrer i had, and aparently i got him into endurance sports after my stay in shewpies home in 2004. just WOW, i look forward to see him in london the land of rowing. i do hope he makes it!!!

anyway, in the weekend i had the chance to go to castle rock lake, just awesome place with great company, great riding swimming and running too bad it is frozen during the winter :P i had a great time there.

before that i went to FOOTBALL and watched middleton kick madison east butt and mckensie dance in half time. It was cold, actually it has been quite bad the weather, windy, chilly, i hope it gets better for the next weekend because like this its not fun.

I have been feeling some times bad some times good without any particular order.

photos and dinner

me at the chilly and breezy football game

mckensie dance team

castle rock lake, or at least a small part because its quite big

the morning workout

the cabin

homemade oatmeal and caramel cookies and coffee, i could live out of these :P

going out for some water sports in a very fast boat

trying out the fast vehicle

early morning photo before the ride

moving north..

2010-09-02T20:16:00.001+01:00

louisville is done and im up north in a secret location :P

I really would like to thank Kevin, Nikki, Trevor, Hayden and litle levi. i had a great time with them, and sure will want visit them in a close future. Kevin did a great job out there finishing his first ironman!

I got some new presents after the race too :P

more soon when the sun shines again

Missing the good old 2:40's :)

2010-08-30T13:12:00.001+01:00

Another IM another finish another awesome result. IM louisville, I am having a great time here!!!

I will exclude the pre race stuff, everything went like it should happen so no writing about that

The swim was HOT, felt like soup or tea :), right at the begining i got a really har punch of the face, Ouch, black eye was the result (only saw that o the finish) i felt a good fast stroke till the turn around buoy where i was on someones feet with the feeling that i was going alright but surely couldnt get away from there, so that was what ive done, now in the turn around buoy i was in the inside and got some problems to go through it. i lost my beloved feet and tried to get there for i would say 700 800 meters, it seemed that it was just there but never made it, crap i issed what would eventually be the 56 min group with quite a few good names on it. i then got passed and did prett much the rest of the swim in another pair of feet, it was really a good ride absolutely affortless although i knew i was loosing time with that. 57:30 was the time out of the water.

Bike time, it has been 2 year since i was here racing and i surely forgoten how tough this course is, after that small connection to the loops its just insane the ammount of short steep hills in the course, constant up and down all the time, melts your legs. I was in the save energy for the run zone again and maybe go a little faster in the second loop. i was feeling well especially after the first hour of riding, i passed all the girls earlier tha usual so i tought i didnt have a bad swim. lots of lonelly riding going through the hills untill i got to the second loop where we all mix with the age group in the first loop. i passed a few atheletes, and at 125km mark Max caught me, we changed some words about fast running to get closer to the lead i rode with him in sight until T2 around 45 seconds. my second lap was indeed faster. i was feeling confident that the effonrt of the bike would produce a fast run to get in the top spots, the nutrition was flawless and hidration too.

The fact is that again just like in Utah, as soon i got my feet on the floor i didnt felt the speedy legs, it was hot, i didnt really feel that, i started drinking and eating right away and that was enough to forget how hot and humid it was, i just didnt have running legs, i was 10th and the coments where that there was a ton of guys that where just melted, like i would guess, i was in 6th place in no time so the question was if i could get to the top5. i was running slow i sure miss the super fast runs but this year in ironman they seem to stay home. The good thing was that i got into 5th at the end of the first lap and at that time seeing where the competition was and how many just pulled out of the race, i really just want to stay in 5th, and i was safe there, 4th was to far away and 6th too. i just cruised to the finsh line, dont get me wrong i was hurting.

Yes for the ones that know me, i am unhappy because the run that got me into so many podiums isnt here but im really happy to grab another grab another great performance, i love this sport, i stayed at the finish area with Nikki up untill Kevin got home at around 9pm, his first IM and looked good :) great people, great race venue, i had a great day yesterday!!!!

take look at my finishing video, thanks byk :P

climbing

2010-08-18T10:20:00.001+01:00

I love it, Serra da estrela is by far the best place in portugal to do the big 20+km climbs all very steep. It was very sad to see that a very big area of protected area has burned recently, quite a sight as i was going through areas still smoking. bad bad bad

its almost flight time, monday, i have been feeling good because i have been resting a lot for the past week despite all the hard workouts so now that the tough days are gone i expect to feel even better....duuuh ;)

the gang is doing alright

2010-08-14T14:50:00.000+01:00

everyone is at "casa del marques" :)

the ride "up" here was tough with 5h of head wind with a short visit to the dam, yesterday a long brick and a 4000 swim at the pool and today a longish run and will leave soon for another open water swim.

nedless to say i like how this is flowing. after the swim ill go to serra da estrela where tomorrow ill thrown plenty of climbs in the training pack im having ;)

photos to come as the web connection gets ..faster

DSC00194

2010-08-12T15:55:00.000+01:00

Private joke :)

changing address for a week...

2010-08-11T22:08:00.000+01:00

tomorow ill leave lisbon and go to Tomar witch is a lot more quieter than here. a week of meditation ;)

its been a while since i spent some days over there actually so it will be good to go back and log some final miles before heading to US.

the tour of portugal is under way, just as good as the Tour...ok not so but we have our cycling reality. as the distance from my home to tomar is quite doable ill have my own stage of 170km to get there and definitely a good workout, just hope that the wind is not blowing from north or i will have some problems making the 5h cut witch is my scheduled workout.

<a href="http://www.mapmyride.com/ride///888128136407762905">queijas- alviobeira</a> <a href="http://www.mapmyride.com/find-ride//">Find more Bike Rides in , </a>

training is going pretty well and most of the key workouts are getting in from loooong track workouts at noon with 38º (like today) to long bricks , some more easily than others for sure but are all in the bag, still a few to go, the heat that has been consuming the portuguese forest unfortunately is more than enough to deal with the kentucky area. I honestely dont think my swim is as good as a couple months ago before going to that nightmare in altitude but i would say i will be fine in louisville ;) i hope

ill be checking in tomorrow if i can log in

Enjoying. The last night of 5 recovery d

2010-08-07T03:17:00.000+01:00

Enjoying. The last night of 5 recovery days :)

Reenc.:: Happy birthday present. :)

2010-08-05T21:03:00.000+01:00

Happy birthday present. :)

DSC00188

2010-07-26T20:33:00.001+01:00

Sunday relax after long workout, im sorry for the muffintop ;)

heating up

2010-07-26T15:29:00.000+01:00

Back on track!!!!

I am back to usual training routines. Coming back from altitude was very beneficial but i ended up not knowing any "official" version of my break down... even with further analysis...

anyway, when i started feeling strong again i was informed that i wouldn't be in the long distance World champs witch will take place next weekend. i found it very odd, i was actually hoping and confident that i would still do well there even with a less than ideal preparation. I was a bit mad about it..

So now i am left with another IM to prepare, IM louisville that gave a 3rd place in 2008 and surely will enjoy going back. Training has been good and weather is REALLY hot right now, hitting the 35º 40º in some days...NICE as long there is water around im in heaven ;)

I'm in the middle of a 3 week block ending this weekend followed by a easy week. And in august i will have a 11 day shock therapy and taper afterwards. In that hard period i will have a week in Tomar, my own spiritual spot that i haven't visit for a long time. really looking forward to it...

For me better than Portugal winning the world cup (witch will never happen)

2010-07-14T19:56:00.002+01:00

there is nothing like this...

2010-07-13T09:53:00.002+01:00

best thing to watch before an workout ;)

one week at home

2010-07-08T19:13:00.000+01:00

And fortunately i have been feeling a LOT better. At least i can run with 50 heart beats lower and can ride at 200w without coughing a lung. feeling some energy is also good and the 30º+ temperature works wonders.

I did further exams and blood work to see if everything is alright so that i can sleep well knowing that i can wake up and go for a workout without worries.

As for whats next, that is a difficult question. i had the LD worlds scheduled and i still hope i can put some good effort there, we will how the following days shine. so far, without getting too excited about it, so good...

the fork...

2010-07-06T18:13:00.002+01:00

the missing letter was...

2010-06-26T16:23:00.002+01:00

...a F

2 weeks

2010-06-22T17:28:00.000+01:00

It has been 2 weeks since i started feeling weak, honestely i tried everything to know whats going on, blood work came with very few conclusions as well as the heart scan...

tried to rest, tried to ease the training but everything does not change, with one of my A races on saturday im pretty sure a "DN$" will show at the result sheet from Vitoria. right now i really just want to go home...

yesterday i felt really bad again with the exact same synthoms as 2 weeks ago and other occasions during this stay at font romeu, but i still cant figure out, nor the medic, what is going on. Today i went fr a short run and felt like an old man out of shape (dont want to provoque anyone) so i just dis nothing the rest of the day. ill probably will do so tomorrow and will probably do so until i feel anything good... if i have to skip the race, so be it

more soon...or whatever :(

AWESOME

2010-06-11T19:48:00.000+01:00

i will get a new updated version of the cycpro frame, cant wait.

things are not looking good around here

2010-06-11T19:35:00.000+01:00

its been 9 days of altitude, its been really agressive till now.

No, not crazy volumes of training, actually its the other way around, but since like day 3-4 i just melted and have been training very limited and cant push much for the body right now. its like font romeu being 1000 meters higher than the other ocasions. Initially i thought that i had caught some kind of virus given how i felt and still am not sure if its true or not, i have synthoms that are like and others that arent. every workout that is at rolling pace is slow and everything that has intensity is slow too, i really feel like i have nothing to give right now, hopefully ill feel stronger next week...

Weather hasnt been helping either, its crap crap crap, that normally doesnt make me stay indoors but i kinda need every help i can get right now ;)

The olimpic boys got here from madrid on monday night so we are 6 right now + Sergio the coach.

more when the weather gets better ;)

2nd again

2010-05-31T07:34:00.001+01:00

yet another race that wasnt perfect, i really need to nail this thing :P

Aveiro was held yesterday, i was second again in the national portuguese champ this time for Pedro Gomes. This time i didnt ride like i should.

The swim was good and bad, i felt great so i decided to swim a bit more, it was a total stupidity, despite the very well marked course i was all over the place cursing myself for a very very very poor navigation, i wont say i would be X time faster, it was just too many rookie mistakes just in the swim. cant really believe that!!!

Anyway it was time to hit a 7 lap course in the bike. just around 1st turn around i established as the 3rd place, around 1 min behing pedro and with rafael 20 seconds ahead. but soon enough i realised that i didnt have the legs to have a good ride, i suffered to just stay in 3rd witch i didnt as David rodriguez passed me in the 5th lap. in the process pedro put me another 6 min and i passed Rafael to hit T2 in 3rd. I was sure pedro needed a very bad run for me to even think about winning...

The run, i was curious to see how i felt after 90 km with my legs burning like hell. First things first, i had David ahead and i started very fast to get him, but i felt pretty decent so i kept going at the same pace until he dropped, then it was all about building a good enough gap to stay safe in 2nd, pedro just had too much advantage after the bike to think about him, so i kinda cruised the rest of the run but while running fast, i liked how i felt and that might be the only good thing about this race :P

i finished a good 3 min back from the winner pedro in 4:02 with a 24:40 swim, a 2:20 ride (a longer 92km course, so the gps around said) and 15:40 run (a longer 21,7km , so the gps says too).

i was a bit bummed only for my ride as i felt awesome in the swim (navigation excluded) and running, my performance in porto santo was a lot better but that doesnt matter now. I will go to Font Romeu in a couple of days to prepare my next race in vitoria, Me and pedro will be the boys who will represent portugal at hte european LD champs. time to work together, like we have done for years to get good results there.

more soon, probably at higher altitude

Good recovery meal

2010-05-23T00:51:00.000+01:00

Good recovery meal

back to the real life

2010-05-11T12:44:00.000+01:00

Yep, back to training and work to have € to be abble to train and race :P

my mid season goal is both European LD champs and World LD champs, first of them is Victoria in Spain. at the end of june.

I recovered pretty darn well from St george and will race a national champ Half distance race at the end of this month till there there is no racing for me.

meanwhile, Larry Rosa sent me those fantastic pics. He is good, very good

photos from ST George

2010-05-10T19:34:00.000+01:00

here are a few photos from the race..

im the guy in the middle looking to the buoys far away ;)

2000...

out of the cold water

leaving T1

pedala e cala-te

the view from the most dificult part of the ride

at this time i was ready for the hunt :P

hurting

me being hunted. Hurting

hurting

hurting :P

what a relieve!!!

something about the thing im riding

2010-05-10T09:51:00.000+01:00

Cycpro article on trizone

quick report off IMSG

2010-05-02T03:23:00.001+01:00

this was by far the hardest finish i ever had!!!!

The run, clearly my strenght this time was my weakness!!

ok, my goal was getting to the podium, it was something i confessed to a lot of people, even with this impressive field.

The water was cold but managable, i have been doing some fast swims back at home races and was confident that this year i would have good swims in Ironman. I started pretty well, felt a good stroke from the begining and tried to catch a good group. i got into what i tought was the second group and sit on the back, probably a mistake as honestely i felt strong enough to get at least in the first spots of the group to prevent any breaks in that group witch i think happened. for most of the swim i felt confortable but i do have to ask apologies to the athelete in front of me, i was a bit annoying :P
i got out with somewhere around 54, hmmm i messed it again i tought but soon enough i was told that the lead got out in around 52, THAT is not bad now i know that it was more on the low 51's but at the time it was a booster especially when i got to the bike and there where a lot of them racked.

onto the bike, it was cold!!!! i had a hard time with this especially going downhill, Weiss passed me before the 10 mile mark and he was flying as results have shown. after that i felt alone, i caught brader and passed him but he passed me again already in the 2 loop course, i was riding somewhere near the top10 with 7 min to the lead at around mile 30. the uphill was haaaard, uphill bad surface and head wind, what can be worse right? i almost caught brader in the final hill but got away coming back to st george, i had to coast a lot to have some fluids leave my body and that was enough for petr get on my "wheel" just at the begining of lap 2 he mentioned that we where 9 min behind the lead group, that is not bad i tough, with around 45 50 miles to go it was defenetely not bad, i had the normal routine for the race, ride within myself and run fast so this was kinda good news if i didnt loose to much time in the rest of the ride (now i know that it was true about the group but he was forgeting about weiss that was way ahead). 2nd loop was easier as it seemed that the winds calmed down a bit, i was riding with petr and we caught brader again and styed together ,kinda, till the end of the ride, i had to let go another big quantity of fluids, and this was the only strange thing for me on this race (aside from the run :P) i took advantage of any big downhiil to let go something and it was lot. Anyway, back on the ride, getting into T2 i saw the lead pack still in the middle of diagonal street, a quick math would put them less than 2 miles away, so probably less than 13 min. Already with a big gap to the lead was Paul Amey, i honestely tought, "you are the first", i was really looking forward to put my feet on the ground and run fast :P

After T2 i tried to get to the magical 4min/km pace, petr was a bit behind and brader got a gap in the final kms of the bike and i caught brader with around 2 miles into the run, after that it was over, oh man where are my legs, i was toasted and reduced to survival mode with 2 miles of running!!! i passed amey that was walking and i flet like doing the same or just pulling the plug and dnf. I was passed by petr with around 6 miles, i didnt even tried to keep up, i was hurting too much, brader passed me coming back to finish area and i kept my litle slow pace, one step each time :P. fortunately i passed luke that was walking and soon after that i passed brader again, this time for sure, i was in 7th and actually was gaining time on petr but it wasnt something i was trying, it was more petr fading other then me going any faster.

it was a relieve to finish, it was really hard to run this marathon, with something normal i would of course (duh) be in the top 5 or top3 but it just didnt happened and im actually proud of just going through the marathon despinte all the toughts of walking or pulling out of the race.

i think it could be better but neverthless im happy with another top finish and swim/bike performances but the running legs where left in the bed this morning hahaha.

this was bit longer of a report than i expected

rest time now, ice bath just ahead :D