Monday, July 16, 2018

Triatlon Vitoria (ironman)


Quick note for nobody to read about the last Ironman distance race in Vitoria.

To start, this is an awesome race, organizers where able through the years to steadily increase the reputation and size of this race. I like to compare it to how Challenge Roth developed after ditching Ironman brand. The atmosphere as everyone would expect from a Basque coutry Race is very enthusiastic especially of course for the locals and then countrymen.

This was the race that I wanted to perform well physically that would correspond to a great overall classification.
I will skip the preparations and the where uneventful except the regular stress to leave work and all things related to work done so I can have some peace of mind, all this pretty to say but never happens ;)
Anyway, straight to the swim, I almost had a decent swim. the 2 lap course was full of athletes and at the end of the first lap we caught the slow guys from the Half ironman that started 15min earlier, through the confusion I lost my beloved feet from the 54-55 min group. in the dry land loop I was like 15s back of the group and alone, I tried to catch then until 3/4 of the swim but was unable to do so and then I just blew up, probably for not having enough miles at the pool. the last quarter of the swim was somewhat never-ending story and was caught at the end by the 57group that had most of the favorites which was ok.



Onto the ride, the course is a lovely 2,5 laps through the countryside with flat parts and rolling hills. This started pretty well, until 30km the course had very short hills and downhill, villages etc. The group got bigger immediately as the pace was quite high. Some dropped some pulled away but mainly everyone was very nervous to control everyone. I won’t go long (very) on this but the dynamics of a legal pace line weren’t being followed like when someone passes a group of athletes that are riding a legal paceline he needs to move to the front of the group and cant slot in in the middle of the group. The thing is, nobody wanted to move to the lead slotting in whenever they feel like, this happened to me in 20km for like 5 times, the rest is simple physics, if you’re riding legal distance and a short steep hill comes by, everyone will bunch up, especially with the nervous behavior. Bang Penalty for me with just like 20km (5 min). Lets be clear on this I was definitely inside the draft zone for several singular occasions like I have explained, and if I didn’t want to risk I should just have gone solo BUT if a penalty was served it should have been to EVERYONE in that group in the first 30-40 min of the ride except for the leader of the group that although wasn’t the one leading when I was penalized but as long as I was there Diego Paredes was the man that was 80 90% of the time in front. I served my penalty and then had to decide what to do, I decided to try cut losses and see what happens, the rest of the ride besides passing some isolated athletes it was a lonely effort but was able to shave some time off from all the groups at the course. I was actually quite happy with my ride and felt quite strong although I raced by feeling through the entire course but the group dynamics ahead of me clearly showed that unless you are Kiele its hard to stay close without burning all the matches available.


The run was ok, I felt tired from the bike but I was rolling, passed a few guys but honestly I didn’t have a clue where I was, I did know that there where several athletes ahead from the out and back parts of the bike. I ran 2:58 but honestly I felt kind of numb the entire run maybe because of how everything unfolded, I think I could squeeze a lot more from that run but overall it was fine, it sure would be different if everyone in the same circumstances where penalized... 8th place, 8:33 at the end... actually its been 2 years since I last did sub9 and actually was sub 8 ;) so I really can’t complain other than it could have been a LOT better.



Not sure what’s next but after a short break I will resume the everyday buzz to try staying “Fast” in October…



Sunday, May 27, 2018

Lanzarote, just done

It's done, my main goal was getting a slot but honestly I'm a bit disappointed on how everything unfolded.
Swim was a bit caothic with me having to navigate the AWA athletes and my lack of sprint capabilities got things even worst, going through the results it's clear that the 1st lap time was terrible in comparison to the 2nd and the effort was incredibly higher on the 1st. But like I said to many I wasn't to psiched about the swim time anyway.
The bike started slow by choice, first climb was easy, I made the choice to not dispute any position like I did (when I could) with the pros, the fact is that glimpsing my watch I was feeling the effort / watts a bit to high with particular emphasis on anything that was flat, I just didn't have the ability to sustain decent watts on the flat parts but still managed to stay in a decent spot till 100km right before the climb to mirador del Riu where I hit a pothole going downhill that immediately destroyed my tire, glad I had de ability to stop the bike without crashing, I think I lost roughly 8 min with the tubular change (Watch says 5:30 of stop time) and get going again with several cuts in my hand due to poor handling of the razor, made sure the tubular was well in place given that a mistake would ruin the race and there where a ton of downhill yet to go. 
The climb to Mirador del Riu was somewhat terrible with my legs having a hard time to get going again. I did the rest of ride in no man's land, trying to limit losses, the overall feeling of the ride is an average power number a lot bellow my goal, 10 to15 w, and the goal was really conservative for the race.
Run was essencialy an extend of the bike, just bellow a decent and conservative pace soon I realised that I didn't had running legs, and was forced to squeeze as much I could from a not so good day, 3:03 isn't like really bad but I can do better ;)
Happy to go through and accomplish the main goal, already looking forward to the next!

Tuesday, May 15, 2018

The rides

Lanzarote is quite close and ill write something about that when o have time to think, for now ill stick with bikes ;)






Thursday, April 5, 2018

Knowing who is behind the brand...

...this post is brilliant especially the last paragraphs:

https://blog.3t.bike/2018/01/677/1x-work-pros/


Tuesday, February 27, 2018

More on sponsorship



We live in a “like, share, tag” era. For some reasons, it is great; for others, not so great. In sports, this is quite evident and in particular with “sponsorship". I’ve been around for some time, and honestly I enjoyed knowing about The “who” and the “why” of some products and sponsorships. Back then, there was less information, and I believe most people were interested on what the fast guys were using and why, what was new, and why it was better. Companies were also more interested in this association, IMO.
Today, an Average Joe (not wanting to offend anyone) builds his ego by stating that he (or she) is sponsored by this or that company. There are some quite influential people that aren't competitive that indeed have a real sponsorship but most just like to appear superior to their peers by "being sponsored" when they probably only have a 5% discount. Truthfully, I would pay to not be sponsored; I have seen and received some ridiculous offers where I really though that, for the amount of work involved, I would pay to not be sponsored. Apparently others will do anything have the sponsored status — good for them.
Companies take advantage of this free marketing tool — tag, like, share, and you're good to go. What do you get? We will give you a 10% discount that can save you 50€ in a year (but don't go to a online store where they actually offer a 15% discount to anyone...) (You get the point.)
It's funny that this started with me stating that I enjoyed knowing why and what some guys used, but for most "sponsored" folks, you just don't know why or what are the benefits or technical advantages for using a product. They just post a photo, tag a comment, or like a photo and, that's it. I have several interactions with sponsored people that just couldn't state a valid argument for the “like, share, tag”. I find it lame for the ego-motivated sponsored and for the company using this cheap way of marketing. (I won't go right now into how some companies just don't have valid arguments of marketing — maybe later.)

Monday, February 5, 2018

Seems like new year was last week but it's already February!

This was january!
Not bad, especially the run where i feel big improvements in both injury and Fitness. I can now run 2h without pain so i Will now introduce some speed work and see what happens. Still not happy with the swim so ill switch focus in february reducing swimming by a lot.
Another focus for February is loosing  some weight, I'm not far off where I should so it will be an easy task ;)

Monday, January 8, 2018

Charity BS

With all the controversy around "rarissimas" a charity institution in portugal that has been serving personal interests IN BIG FASHION, im led to believe that there isnt a single instituition where, anyone who digs a litle deeper something will pop up from the dirt, we call it "cada escavadela cada minhoca". But lets moove on... i guess its just normal to steal public money aroud here, its curious to see all the indignation in our soccer league referees when everyone gets away with stealing.....uuuh moving on.

We are now experiencing the abuse of charity, we call charity to everything even for pure personal enjoyment. I find it ridiculous that someone will race 5 IM in five diferent continents for charity reasons... How much did it raised? wouldnt it be better to just give away the money spent in travel to charity or was this just a "charity" BS masked as a sporting vacations?
What about fund raising to .... fund a hobby? WTF???!!! are you kidding? where will this end? hey i want a Ferrari, its my dream (not really but you get the point) can you all give me money to buy it?
Im not that negative, im sure that there are great causes out there but sometimes i get troubled to see someone that is just trying to not spend money to do something that is no more no less than a hobby. Points added to see that the costs involved are magnified by the addition of Special Travel Arrangment for Friends and Family, STAFF (yeah i made that up). I wonder how Many pros have the opportunity to have 4 staff members to race an ironman.


Charity is giving a hungry man a meal, thats charity (at least the basic its there), charity is giving a homeless person a roof... stay in the basics.

Stay safe

Sunday, December 31, 2017

Bye Bye 2017

Glad its over ;)

Lets face it, sporting related, 2017 was pretty much awful if not the worse ever. The good thing is that im far from being stressed about it like ive done in the past. Several reasons result on a piece of mind that i absolutelly love right now.
I won a race early on but after that my stubborn injury and my stubborn attitude resulted in a mid season break/end.

I over that, after intense phisioterapy i believe that its good to go but im still very cautious. December was a fantastic month to ride, 4 extended weekends with the national holidays gave me kms that i have never seen in recent time. Of course Swim and run are virtually none but i had frequency, like 30 min swims and runs and already some good sized runs at the end of the month. I couldnt end the year with a car crash last sunday, nothing to serious but again an old lady just pushed me to the ground, DAMN it.

As for 2018 goals, IM Lanzarote is what i will start focusing tomorrow... I also want get my first tri bike back on the road witch will be a slow process, that wont be to ride in lanzarote, i just want it back on the road, Im a sensitive Bastard ;)

And since there nothing like some year end numbers, here are mine, i dont pay attention to numbers and i wont even bother analazing those ;)

Swim

Activities:
238
Distance:
694,79 km
Time:
217:45:32
Calories:
135.895 C


Run
Activities:
167
Distance:
1.905,96 km
Time:
147:24:31
Calories:
132.602 C

Bike(including trainer)
Activities:
211
Distance:
13.710,02 km
Time:
503:20:44
Calories:
417.206 C

ALL activities
Activities:
662
Distance:
16.167,05 km
Time:
883:25:01
Calories:
686.725 C

Happy 2018

Friday, December 15, 2017

Paid Advertizing

This is a "Portuguese post" but since I only write in English (here) ill remain on this selected language and keep exercising my written English (that is far from perfect but lets carry on).

I have been thinking about writing on something that annoys me as a sport lover and citizen. Of course I will be opening a can of worms and some will call me this and that but I have been appreciating the honesty rather than the politically correct approach.

Anyway, after the introduction it might look like there’s not much juice. It gets me absolutely crazy to see """athletes""" at the prime time TV news Show advertising their ego with performances that have nothing to be related to "performance". I mean doing a marathon on the pole its cool, crazy, nonsense, call what you need to call, I even see merit on those guys that do it BUT seeing that on TV makes me sick. I mentioned the north (or south, I don’t care) pole marathon but it has been frequent to see this kind of stunts showing up, people that are mediocre athletes trying to show up by just doing more and more. I don’t blame them, I blame the TV guys or friends/connections that let this go forward. 

For me this would be fine if the real athletes had their space. Everyone cares more about where Cristiano Ronaldo had dinner and we go from this (soccer athlete) to those guys that barely scratch the athlete status, Why? Does the sport really doesn’t care about the best athletes, those that inspire the kids to do sports? I don’t the stunt man/women inspiring kids, this is of course my perception. Why aren’t there more news about our best athletes (except when we have like a world champion). Why we don’t see news about the national champions in each sport? wouldn’t they inspire young people to do better? Why am I "forced" to see mediocre athletes talking about their stupid stunts that serve nothing to the sport? is this paid advertising, that’s what I think it is. 

Don’t get me wrong I always admired the best in the sport be it curling or cliff diving. This of course makes me sick...


Anyway, just a thought that took 3 trainer sessions to write (poorly). ;)

Tuesday, November 28, 2017

A different way to work the last 30km of the Ironman bike

-Wake up at 5:30 and go for a swim. 
-Get out of the water at 7:05 TOPS, dry your body a get dressed to be inside the car at 7:15, thats enough to get to the work place meet at 7:30. 
-Drive 300km from lisbon to lagos for a meeting 
-Drive 120 km in algarve to check work fronts
-Have a Snack
-Drive 300km back to lisbon at 100km/h due to eavy rain
-Arrive home at 8PM and have dinner and at 8:20 go for a trainer workout (currently warming up)

I bet that the feeling of not wanting to pedal anymore is quite similar to the last 30 km of the ironman bike ;)

the good: 
-Had only 10 min of traffic time.
- I will have 10 min to shower before my regular bed time ;)


Sunday, November 26, 2017

60 min Run

YEYYY

Thats the long run at the moment, ive been very careful with this, im doing Phisioteray 4 times per week witch is helping getting rid of this stubborn injury. BUT although i have been running 30-60 min doent mean that im ok, its still there but getting slowly better. I have been using my weekends to log some decent kms on the bike as during the week i cant do more than 1:30 on the trainer and therapy steals a big chunk of avaliable time. To add to my lack of time ive been forcing a bit of Gym work (yuck).

Im back to wheel building, well ate least one, that took me like 2 weeks to build wasting like 10-15 per day to build a wheel that i already tested (liked it). I built it using the F3SCDS Technology witch increased the stiffness by around 89% (i tightened the spokes ;)).




All good and moving in the right direction.

Sunday, October 22, 2017

30min run

I was ordered to have a run today...

So i tested the status of my recovery. I must say i have mixed feelings, its still there but i think its quite better. Its been 6 weeks since the last time i ran so i cant complain about how dorky i was running.

Ide say i am moving in the right direction. Still not in a hurry, i established the end on octorber as a deadline to have this behind my back but since it took so long to start doing something palpable like exams and therapy i dont think i will reach that goal, no worries.

The MRI result showed essencially nothing, not even a small imflamation so im even more confused, i think i would be better if it had some sort of conclusion other than im not getting any younger ;)

Tuesday, October 17, 2017

"Back on track"

Seems like everything is coming together to solve my issues. I'm back to regular contact with water, far from an actual workout but doing some base technique, I'm hoping that I can work with a swim coach that got me swimming really well back in 2011 especially when a wetsuit isn't needed.
Yesterday I visited a chiropractor and squeezed a visit to the gym for some strength workout and today another therapy session at alphacycling, seeing some improvements.
As im still waiting for the MRI result I scheduled the first traditional phisioterapy for Thursday so so far I'm happy with the week :)

Sunday, October 15, 2017

Kona

What a great day for racing. Less wind makes everything hotter. Like the past years me and vanessa hosted a bunch of  friends and watched from start to finish.
It was a great night to gain weight ;)
As for the race itself probably one the most exciting races in the past years. What to say about sanders, just amazing how a guy that looks so inefficient do so well, what a beast!! The "good looking" Athlete was better though, Lange certainly made it look easy!

Friday, October 13, 2017

52 shades of Sergio

Im Back, well i never left... i Just stopped blogging.
2017 was a really bad year, mostly my fault as i was unable to treat a Injury Property always with the feeling that i was still 20 yo. After months of negation and no more no less than 2 ironman finishes dragging my left leg my mind came Back to its Place after dnf in challenge almere, i Just felt like that the season was lost and had to fix everything before setting a diferent goal. The Goal is Set, but im far from being recovered, in fact i didnt even started any treathment (props to a great medical service in Portugal) but i did one exam that at least pointed one way, still waiting for an mri and an actual authorization to Therapy. This is 5-6 weeks after my desire to get things straight again só nedless to say that im starting to be upset to say the least. The lack of Exercise is killing me but i feel confortable knowing that theres no other way at the moment.
Tomorrow is the day that marks t-52 so this is Just to get used to my own confessionary ;)


And honestely there are things that piss me of and i Will blog about them (im pretty sure nobody reads blogs these days anyway...

Sunday, January 4, 2015

Sunday, November 16, 2014

2014...just numbers

2014 wasnt the dream year..

with a accident (hit by car) in the bike in early season and injury just before defending the title in Barcelona left about 2 months of real racing. i still managed to grab a 2nd place in Vitoria while i was still recovering from a fractured finger, 10th place in Zurich that was just to close to Vitoria and a 4th place at the european Long distance champs, held in ironman format. that was about it, my major race of course that was to be Barcelona was non existant as i got injured just 8 days before the race. i took a break and started 2015 early with the Portuguese LD champs that i won, that was a good startup of 2015

2015 will start in Israman, Israel, new location for me, and im looking forward to get there well :)

as for 2014 season numbers....

Swim262:15808,965.6 m
Run223:003,288.4 km
Bike480:3115,355.2 km
Other11:300 km
Total977:1619,452.6 km

Those actually look good for a full time worker ;)

i want to get back into blogging more, just need to build momentum


Tuesday, March 11, 2014

Some explaining to do coming up

for now ill leave the January and february, two completelly diferent months


January
Swim28:0086,000 m
Run23:50396.6 km
Bike43:401,359 km
Other0:300 km
Total96:001,841.6 km

February
Swim25:2576,700.8 m
Run27:05363 km
Bike40:491,281 km
Other4:250 km
Total97:441,720.7 km