Week 12 to Ironman Zurich / Semana 12 rumo ao Ironmn Zurich

23-30 / 4 / 2012
Mon. Segunda : Swim 2500 m / 1600m em 32′31″ (8x50m r:15″ em 50″ cada + 500m em 10′)
Tue. Terca : Ride 1h37′ em 50k
Wed. Quarta : Swim 1500m em 29’56” + 30x50m + 200m easy = 1h10′
Thu. Quinta : Run 15k / 5km em 27′ + 10k em 45′ = 1h12′
Fri. Sexta : Run 8k em 40′ + Gym 1h
Sat. Sábado: Ride 1h em 32k + Run 2.5k em 11′
Sun. Domingo: 2k OWS Hong Kong Competition cancelled due rain and thunder /
                               2k Repulse bay afternoon in 40’33”
 
Swim: 3h23′ – 8.5k
Bike: 2h 37′ – 82k
Run: 2h03′ – 25.5k
Gym:1h
 
week total: 8h03′ – 116k
 

Nutricionista lista os 10 piores alimentos para sua saúde

Que atire a primeira pedra quem não se rende a um fast food, salgadinho ou cachorro quente e depois fica preocupado com as calorias que ingeriu. Mas o que pouca gente sabe é que os perigos desses alimentos vão muito além da questão estética e podem ser um risco para a saúde.

Para esclarecer esses problemas, uma nutricionista listou os dez piores alimentos de todos os tempos.

10º lugar: Sorvete

Apesar de existirem versões mais saudáveis que os tradicionais sorvetes industrializados, a nutricionista adverte que esse alimento geralmente possui altos níveis de açúcar e gorduras trans, além de corantes e saborizantes artificiais, muitos dos quais possuem neurotoxinas – substâncias químicas que podem causar danos no cérebro e no sistema nervoso.

9º lugar: Salgadinho de milho

Desde o surgimento dos alimentos transgênicos a maior parte do milho que comemos é um “Frankenfood”, ou “comida Frankenstein”. Esse alimento por causar flutuação dos níveis de açúcar no sangue, levando a mudanças no humor, ganho de peso, irritabilidade, entre outros sintomas. Além disso, a maior parte desses salgadinhos é frita em óleo, que vira ranço e está ligado a processos inflamatórios.

8º lugar: Pizza Hut

Nem todas as pizzas são más para a saúde, mas a maioria das que são vendidas congeladas em supermercados está cheia de condicionadores de massa artificiais e conservantes. Feitas em farinha branca, essas pizzas são absorvidas pelo organismo e transformadas em açúcar puro, causando aumento de peso e desequilíbrio dos níveis de glicose no sangue.

7º lugar: Batata frita

Batatas fritas contêm não apenas gorduras trans, que já foram relacionadas a uma longa lista de doenças, como também uma das mais potentes substâncias cancerígenas presentes em alimentos: a acrilamida, que é formada quando batatas brancas são aquecidas em altas temperaturas. Além disso, a maioria dos óleos utilizados para fritar as batatas se torna rançosa na presença do oxigênio ou em altas temperaturas, gerando alimentos que podem causar inflamações no corpo e agravar problemas cardíacos, câncer e artrite.

6º lugar: Salgadinhos

Além de causarem todos os danos das batatas fritas comuns e não trazerem nenhum benefício nutricional, esses salgadinhos contêm níveis mais altos de acrilamida, que também é cancerígena.

5º lugar: Bacon

O consumo diário de carnes processadas, como bacon, pode aumentar o risco de doenças cardíacas em 42% e de diabetes em 19%. Um estudo da Universidade de Columbia descobriu ainda que comer 14 porções de bacon por mês pode danificar a função pulmonar e aumentar o risco de doenças ligadas ao órgão.

4º lugar: Cachorro-quente

Um estudo da Universidade do Havaí, que mostrou que o consumo de cachorros-quentes e outras carnes processadas pode aumentar o risco de câncer de pâncreas em 67%. Um ingrediente encontrado tanto no cachorro-quente quanto no bacon é o nitrito de sódio, uma substância cancerígena relacionada a doenças como leucemia em crianças e tumores cerebrais em bebês. Outros estudos apontam que a substância pode desencadear câncer colorretal.

3º lugar: Donuts

Entre 35% e 40% da composição dos donuts é de gorduras trans, “o pior tipo de gordura que você pode ingerir”. Essa substância está relacionada a doenças cardíacas e cerebrais, além de câncro. Para completar, esses alimentos são repletos de açúcar, condicionadores de massa artificiais e aditivos alimentares, e contém, em média, 300 calorias cada.

2º lugar: Refrigerante

De acordo com uma pesquisa do Dr.Joseph Mercola, “uma lata de refrigerante possui em média 10 colheres de chá de açúcar, 150 calorias, entre 30 e 55 mg de cafeína, além de estar repleta de corantes artificiais e sulfitos”. “Somente isso já deveria fazer repensar o consumo de refrigerantes”, diz a nutricionista. Além disso, essa bebida é extremamente ácida, sendo necessários 30 copos de água para neutralizar essa acidez, que pode ser muito perigosa para os rins. Para completar, ela informa que os ossos funcionam como uma reserva de minerais, como o cálcio, que são despejados no sangue para ajudar a neutralizar a acidez causada pelo refrigerante, enfraquecendo os ossos e podendo levar a doenças como osteoporose, obesidade, cáries e doenças cardíacas.

1º lugar: Refrigerante Diet

“Refrigerante Diet é a minha escolha para o Pior Alimento de Todos os Tempos”, Segundo nutricionistas, além de possuir todos os problemas dos refrigerantes tradicionais, as versões diet contêm aspartame, que agora é chamado de AminoSweet. De acordo com uma pesquisa de Lynne Melcombe, essa substância está relacionada a uma lista de doenças, como ataques de ansiedade, compulsão alimentar e por açúcar, defeitos de nascimento, cegueira, tumores cerebrais, dor torácica, depressão, tonturas, epilepsia, fadiga, dores de cabeça e enxaquecas, perda auditiva, palpitações cardíacas, hiperatividade, insônia, dor nas articulações, dificuldade de aprendizagem, TPM, cãibras musculares, problemas reprodutivos e até mesmo a morte. Continua abaixo “Os efeitos do aspartame podem ser confundidos com a doença de Alzheimer, síndrome de fadiga crônica, epilepsia, vírus de Epstein-Barr, doença de Huntington, hipotireoidismo, doença de Lou Gehrig, síndrome de Lyme, doença de Ménière, esclerose múltipla, e póspólio.

”O REFRIGERANTE DIET É O PIOR ALIMENTO DE TODOS OS TEMPOS”.

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Week 13 / Semana 13

10k to Taipa Island in the Friendship brige

16-22 / 4 / 2012
Mon. Segunda : Swim 4200 m em 1h32′ (3x1000m r:1′ + 100m,50m,25m)
Tue. Terca : off
Wed. Quarta : Ride 75′ – 35k + Run 15′ – 3k
Thu. Quinta : Run 12k em 50′ (3x1000m a 3’30” + subidas) + Gym 1h
Fri. Sexta : Ride 50k em 1h35′ (series 8x1k fast + 2k 32k/h)
Sat. Sábado: Duathlon (Run 5k em 21′ + Ride 30k em 58′ + Run 2.5k em 11′)
Sun. Domingo: Descanso, Rest
 
Swim: 1h32′ – 4.2k
Bike: 3h 48′ – 115k
Run: 1h37′ – 22.5k
Gym:1h
 
week total: 7h50′ – 141.7k
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Week 14 to Ironman Zurich / Semana 14 para o Ironman Zurich

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9-15 / 4 / 2012
Mon. Segunda : Swim 40′ (3x400m r:30′) + Run subida A-Ma’ em 1h30′
Tue. Terca : Bike 30k em 58′
Wed. Quarta : Run 30′ + Gym 1h
Thu. Quinta : Run 10k em 52′
Fri. Sexta : Bike 20k em 42′ series 8x1k
Sat. Sábado: Run 32k em 3h08′
Sun. Domingo: Descanso, Rest
 
Swim: 40′ – 1.5k
Bike: 1h 20′ – 50k
Run: 6h – 59k
Gym:1h
 
week total: 9h – 110.5k
 

 
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My place, my spot / Meu lugar, meu sitio

This is a beautiful spot in Asia called Nam Van Lake

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Week 15th – the 180k bike / Semana 15 – os 180k de bicla

Esta semana que passou foi durissima mas divertida e com excelentes resultados.

Exprimentar fazer 3800m de natacao na terca e 180km de bike no domingo para sentir sensacoes e realmente foram boas.

Nadei os 3800m em 1h20′ em piscina de 25m (152 ufa) .

Na Bicicleta os 180km foram em 5h59’20” num percurso de 2,5k (72v ufa)

For english version use http://translate.google.com/#pt|en|

Segunda : Run subidas em 1h15′ (4km + 8 subidas a 2’30” media)
Terca : Swim 3,8k em 1h20′ (3 x 200m rapido + 800m a 2′)
Quarta : Bike 40k / 20miles em 1h14′ (32.7 km/h flat)
Quinta : Run 10k em 51′
Sexta : Off
Sábado: Duatlon Bike 3h (78k) + Run 5k rapido em 22′ (tapete)
Domingo:Bike 180k em 5h59’20”
40km – 1h14′ (32,7 km/h)
90km – 2h49′
120km – 3h51′
150km – 4h55′ (aqui furei)
180km – 5h59′ (30 km/h)
 
Swim: 1h 20′ – 3.8k
Bike: 10h 14′ – 298k
Run: 2h 28′ – 22k
 
week total: 13h 48′ – 323.8k
 

Os 180km com uma claque fãs poderosíssima…

 

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Espanhol Ricardo Abad – 555 maratones in 555 days

I want to dedicate this post to my friend Ricky who now have made 555 consecutive maratones in 555 consecutive days, is already a record to the Guiness Book.

This amasing super man is trying to complete 1000 maratones in 1000 days; seems there’s nothing and nobody will stop him to achive this impressive goal.

http://www.ricardoabad.com/

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Week 16th – Ironman Zurich / Semana 16 – Ironman Zurich

Semana 16th – Week 16th to Zurich
Mon. Segunda : Swim 2.8k em 60′ ((4x400m r:30′; temp. 7’30”; 7’21”; 6’53”; 8’02”)
Tue. Terca : Bike 48.22 em 90’
Wed. Quarta : Swim 2.2k em 55′ (3x50m em 46”,47”,48” e 3x25m em 22”,23”,24”)
Thu. Quinta : Run 10k em 42’ + 4,5k em 16’
Fri. Sexta : Swim 3k em 61′
Sat. Sábado: Bike 120k em 4h30′ (10 séries de subida ‘a Penha) + 10’ corrida
Sun. Domingo: Descanso, Rest
 
Swim: 2h 56′ – 8k
Bike: 6h 00′ – 168.22k
Run: 1h 10′ – 16k
Gym:1h
week total: 11h 00′ – 190.22k
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Ironman Singapore 70.3 – March 18th 2012

Has you can see in the official video my overall time was less 4″

Como se ve no video oficial o tempo real foi menos 4s

6h00’59”

(taking 40′ diference from starting pro wave and categorie 40-44 wave)

(40minutos e’ a diferenca para descontar da saida dos profissionais com a minha categoria 40-44)

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Ironman Singapore 70.3 – Results

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Geral / overall position – 424

Male 40-44 / category position – 87

Total: 6h01’03”

Swim: 49’24”

Bike: 2h55’57”

Run: 2h08’48”

Not the best time but a proud finisher,

in 1.634 starters, 1018 finishers

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Swimming like Terry / Nadar como o Terry

Part 1

 

 

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Japonese Hiromu Inada – Ironman Phuket 70.3 in 6h42m

I want to dedicate this post to my friend Inada who now have 80 years old. I meet Inada in the Ironman Korea in Jeju Island; he completed the IM in an incredible performance: 15h.

 Then I find him again in the Asia-Pacific Championship in Thailand, Phuket where he won his group and qualifying to Ironman World Championship 70.3 in Las Vegas 2012. This great man began practicing triathlon at 76 and made the first tri with 77 years old, he told me.

That is to say that is never too late to start anything, never too late to realize your dreams, achieve goals and challenges. Inada wanted and still want to do what he dreams; it’s beautiful and inspiring to know someone like him.

At the closing dinner in Laguna Resort where we were together he told me, “This is great, apart from occupying my time and get out of home everyday, I had traveled a lot and even improve my English, he said smiling.”

Nothing is impossible.

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Quero dedicar este post ao meu amigo Inada que agora já terá 80 anos de idade. Conheci o Inada no Ironman da Korea do Sul em Jeju, completou-o em 15h numa performance incrível.

Daí voltei o encontra-lo novamente no Campeonato Asiático – Pacifico na Tailândia em Phuket, onde ganhou o seu grupo e o apuramento para o Campeonato Mundial de Ironman 70.3 em Las Vegas 2012. Este grande senhor começou a praticar a modalidade de triatlo com 76 anos e a sua primeira prova foi feita com 77 anos. Isto para dizer que nunca é tarde para começar nada, nunca é tarde para realizar os sonhos e cumprir metas e desafios. O Inada quis e continua a querer fazer o que quer. No jantar de encerramento onde ficamos juntos ele disse-me, “Isto é óptimo, para além de ocupar o meu tempo e ter de sair de casa todos os dias, tenho viajado imenso e ate’aperfeiçoei o meu Inglês, dizia sorridente.”

Nada é impossível.

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Ironman Singapore 70.3 – 6th Week Training

One such challenge can not be avoided a scare at one point. I’m doing things right? Is that enough? There is time to improve?
This week I will end up another cycle of 49 days of hard training and now there’s a fatigue in real time, to be dragged from one day to another and realize that there is no recovery time. And that makes any athlete suspect, will be even more possible? There is still time to increase physical strength with some series (power level) going to the gym gain strength?
And since i have to work seven consecutive days of the week isn’t help and i’m tired. What scares me more is the chronic tiredness or permanente fatigue .
 
For this reason and this week, i will be in the sofa eating pasta and overcompensate to prepare myself mentally for the purpose Ironman Singapore on Sunday.

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Um desafio destes não se pode evitar um susto a certa altura. Estou fazendo as coisas direito? Isso é suficiente? Há tempo para melhorar? 

Esta semana vai acabar um outro ciclo de 49 dias de treino duro e agora existe um cansaço em tempo real, o de ser arrastado de um dia para o outro e perceber que não há tempo de recuperação. E isso faz qualquer atleta desconfiar, sera’ possivel ainda mais? Ainda ha’ tempo para aumentar a resistencia fisica intervalando com series de potencia e indo ao ginasio para ganhar força?
Ter de trabalhar os sete dias consecutivos da semana não ajuda e e’ para estar cansado. O que me assusta e’ o cansaço cronico ou a fadiga permanente.
 
Por isso e durante esta semana, vou deixar-me estar ao maximo, vou supercompensar e preparar-me mentalmente para o objectivo Singapura no Domingo.

 
Last week was like this: A semana passada foi assim:
4 a 11 de March de 2012
 
Mon. Segunda : Swim 3k em 1h01’08” (3x1000m r:30′ em 20’47”, 20’31”,19’50”) + Run 8k em 41′
 
Tue. Terca : Gym 1h
 
Wed. Quarta : Bike 48k em 1h42′ + Run 5k em 27′
 
Thu Quinta : Run 17k em 1h27′ (5’10” k/h)
 
Fri. Sexta : Swim 2,3k em 45’37” (500m 9’37” + 700m 13’21” + 1000m 21′ + 100m 1’39”)
 
Sat. Sábado: Brick all easy em 3h45′ (Bike 80k em 2h42′ + Run 10k em 1h03′)
 
Sun. Domingo: Descanso
 
Swim: 1h 46′ – 5.3k
Bike: 4h 25′ – 128k
Run: 3h 38′ – 40k
Gym:1h
 
week total: 10h 49′ – 173.3k
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IM 70.3 Singapore – 5th Week training + Duathlon

Difficult week, always intense. This Saturday i was able to meet Rob and participate in one of his fantastic initiatives of Macau Adventure Club MAC. We made a duathlon of 4,2 run + 22,5 Bike + 4,2 run and i didn’t understand the bike path so i made it 30 witch was good since i need to do 100km in that day. What i conclude is as much as I train, the performances do not improve; the swim is not below 20′ the 1000m, on the bike still going around 1h / 30km and in the race I’m not improving, still the same 5′ / 1k.  I think i should increase the series.

But not now coz more 10 days and flllllllySingapore …

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Semana intensa e cada sempre dificil.Um duatlo fantastico no Sabado que animou o fim de semana, mas vejo que por mais que por mais que treine, as perfomances nao melhoram, na natacao nao baixo o tempo de 20′ os 1000m, na bike nao baixo o tempo de 30km por 1h e na corrida tambem nao melhoro o tempo de 5′ por 1k. Nem aumentado as series vai la’.

Mas mais 10 dias e Singapura…

27 de Fevereiro a 3 de March de 2012
 
Mon. Segunda : Swim 3k em 1h12′ ((6x500m r:30′)
 
Tue. Terca : Gym 1h
 
Wed. Quarta : Run 22.5k em 1h55′ (5’11″k)
 
Thu. Quinta : Bike 62k em 2h05′ (29.7 km/h) com 8 series de 1k (1’40” media)
 
Fri. Sexta : Swim 1,4k em 30′ (100m hardx200m easyx300m hard x 300m easy x 200m hard x 100m easy)+ Bike 30k em 57′
 
Sat. Sábado: Duatlon (Run 4,2k + Bike 30k + 4,2k em 1h29′) + Bike 60k em 2h10′
 
Sun. Domingo: Descanso, Rest
 
Swim: 1h 42′ – 4.4k
Bike: 6h 05′ – 182k
Run: 2h 31′ – 32.9k
Gym:1h
 
week total: 11h 18′ – 219.3k
 
Dome Coloane 7 a.m. 

 
 
 
 
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Half way training to IM 70.3 Singapore – 4th Week

20 a 26 de fevereiro 2012

Segunda : Swim 3k em 1h3′ ((3x1000m r:1′) + Run 6k 31′
 
Terca : Bike 40k em 1h38′ (climb)
 
Quarta : Gym + Bike 30k em 60′
 
Quinta : Swim 2k em 45′ (4x500m r:30″)+ Run 9k em 46′ (series 8x 200m)
 
Sexta : Descanso
 
Sábado: Brick – Bike 120k em 3h50′ + Run 12k em 60′ (10k em 48’18” e 2k em 12′)
 
Domingo: Descanso
 

Swim: 1h 48′ – 5k

Bike: 6h 28′ – 190k

Run: 2h 17′ – 27k

Gym:1h

week total: 11h 33′ – 222k

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IM 70.3 singapore – 3rd Week

Estou fazendo bem melhor que imaginava e com vontade de continuar.
Esta semana vou curtar um pouco para recuperacao.
 
13 a 19 de fevereiro 2012
 
Segunda : Swim 2.9k em 1h8′ + Bike 25k 35′
 
Terca : Run 17k em 1h25′
 
Quarta : Gym + Bike 20k 33′
 
Quinta : Swim 1.4k em 35′ + Run 9k em 42′
 
Sexta : Swim 1.5k em 42′ + Run 8k em 37′
 
Sábado: Bike 72k em 1h25′
 
Domingo: Swim 2k em 50′
 
Swim: 3h 15′ – 7.8k
Bike: 2h 33′ – 117k
Run: 2h 44′- 34k
Gym:1h
 
week total: 9h 32′ – 158.8k
 
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Get ready to Ironman 70.3 Singapore March 18th – 2nd & 1st Weeks

Esta semana foi isto que consegui fazer, falhei um brick no sabado de 15k corrida,
ja’ nao dava mais com 7 graus e ter de levantar ‘as 6h da manha para treinar. 
Cheguei morto a casa  🙂
 
6 a 12 de fevereiro 2012
 
Segunda : Run 15k em 1h03′ (tapete rolante ; 4′ k)
 
Terca : Bike 54k 1h 53′ (muito frio, horrivel)
 
Quarta : Swim 1k em 23′ (no frio, agua 13 graus)
 
Quinta : Swim 3k em 1h08′ (100×10: 2″ int. media: 1’50”)
 
Sexta : Bike 50k 1h40′
 
Sábado: Bike 90k em 3h04′ (muito frio, horrivel)
 
Domingo: Descanso.
 
Swim: 1h 31′ – 4k
Bike: 6h 37′ – 194k
Run: 1h 3′ – 15k
Gym:1h
 
week total: 10h 11′ – 213k
 

7 weeks of training in Volume

7 semanas de treino para o IM 70.3 de Singapura a 18 de Marco de 2012

30 de Janeiro a 5 febrero 2012
 
Segunda : Gym 40′
 
Terca : Bike 58k 1h 50′
 
Quarta : Swim 4k 1h 28′
 
Quinta : Run 12k 58′ (4’50k)
 
Sexta : Bike 35k 1h 8′
 
Sábado: Brick: Swim 2.1k 45′ + Run 10k 54′
 
Domingo: Descanso.
 
Swim: 2h 13′ – 6.1k
Bike: 3h – 93k
Run: 1h 50′ – 22k
Gym: 40′
 
week total: 7h 42′ – 121.1k
 
 
Treinador
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Stepping High Macao Tower Run / Prova de Corrida ao Topo da Torre de Macau, January 29th 2012

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29 de Janeiro 2012

1st seniors Group B – Pedro Ribeiro 17′ 54″

8th Veteran Group C – Joao Mexia 23′ 29″

– Veteran Group C – David Silva 33′ 45″

12 de Fevereiro 2007

– Veteran Group D – Joao Telo Mexia

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Ironman Phuket 70.3 Asia-Pacific Championship

December 4th, 2011, at 6:36 a.m.

Finish group position: n. 69 (40-44 years old)

My official time: 5h 32m 07s – 42m swim ; 2h53m bike ; 1h49m run

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Ironman Phuket December 4th 2011 – The race

I finish in a best ever time in 5h32m07s ; Group 40-44 in 69

Swim 1.9 km / 1.2 miles
The swim course comprises two bodies of water. Starting on the beach between the Dusit Thani Laguna Phuket hotel and Laguna Beach Resort near the Laguna Beach Resort Marine Centre, competitors swim 1.28 km / 1.400 yards in the sea before sprinting 100m / 109 yards across the beach to swim the last 620m / 678 yards in a tropical lagoon finishing at the Laguna Beach Resort Y-junction. Wetsuits are not allowed.

Bike 90 km / 56 miles
The bike course differs from the Laguna Phuket Triathlon bike course by taking competitors towards the township of Thalang located on the main north-south highway 402 which cyclists will cross by dismounting to traverse a ramp and pedestrian bridge. Once on the east side of the 402 cyclists will continue on a partial out and back course with two coastal loops on narrow, winding roads before returning to the cross the 402 pedestrian bridge again to return to Laguna Phuket. The course includes some extremely steep hilly sections on a quiet coastal road in theIsland’s north east. Drafting is illegal. Suggested equipment includes a minimum of two water bottle cages. Athletes should consider 24-28 tooth rear cassettes to ease the difficulty of hill climbs. Some of the road surfaces may be rough and athletes should use durable tires.

Run 21.1 km / 13.1 miles
The run course is flat and leads runners north through the Laguna Phuket resort complex and onto the award-winning Laguna Phuket Golf Course, before looping back to finish at the Laguna Beach Resort Y-junction. The exact course is yet to be determined.

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Ironman Phuket 70.3 – Laguna Beach Dusit Resort & Spa

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Beautiful Spot in December , Laguna Beach, Phuket Island, Thailand

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Open Water Swim – 1st. in Macau, November 11th 2011

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From Hac-Sa’ Beach to Cheok Van Beach in Coloane Island, Macau-China

The group from Hng Kong except me and Jose Pinto, Swam 3km in Macau dirty waters. Beautiful sunny Sunday we lunch after race in the Restaurant La Gondola.

Jose was 3rd and I was last but with a respectable time of 59′ 

 

 

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Portugal – melhor lugar no mundo / best place in the world

Entre o Ironman Korea 70.3 e o proximo Ironman Phuket – Tailand 70.3 aproveitei para treinar em locais diferentes, um desses locais foi Portugal…o melhor sitio para se estar e aproveitar a vida.

Nada melhor que aquele cantinho á beira-mar

Em agosto a bela volta pela linha de Cascais:

Boca do Inferno, Estoril, S.Joao, S.Pedro, Parede, Carcavelos e Oeiras.

Em Outubro foi mais pelas terras do Alentejo:

Vila Vicosa, Borba, Estremoz.

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Best picture in Ironman Korea / A melhor foto no Ironman Korea

Foi tirada por volta das 6 da manhã momentos antes da prova.

Was taken around 6 a.m. moments before the Ironman started.

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Easy week training to everyone / Semana de treino fácil para todos

Aqui esta um treino semanal para triatlo com os melhores horários para quem trabalha (está em espanhol). Pode funcionar para qualquer pessoa, basta adaptar as distancias e tempo de treino às necessidades e objectivos pessoais. A nutrição é fundamental no acompanhamento, sem comer e beber bem o treino será interrompido repentinamente por lesão, fadiga, desgaste, desidratação, desanimo ou crash psicologico. Consumo de 2000 a 3500 Calorias diárias dependendo do esforço fisico e duração dos treinos.

Here is a triathlon training week with the best times for those working from 9 to 6 (it’s in Spanish). It can work out to anyone, just settle the distances and training needs and personal goals. Nutrition is essential, eat and drink well, if not your training will be suddenly interrupted by injuries, fatigue, exhaustion, dehydration, depression or psychological crash . Eat between 2000 to 3500 calories per day depending on the physical effort and training.

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Friends in Korea / Amigos na Korea

The party and enviroment in Jeju was excelent and everybody share there experiences, races, trainings, thoughts and ways to do this tough sport. Beautiful days talk with people that understand me and have the same way of life.

These are the Ironmans i meet in Korea.

Ironman Japonese Hiromu, 79 years old = 15h02m

Ironman Brasilian Sydney M35-39 = 11h50m

Ironman Brasilian Eduardo M35-39 = Swim 49m (5th Mpro) DNF

Ironman Australian Darren M35-39 = 11h04m

Ironman Australian Scott M25-29 = 10h53m

Ironman English Richard M30-34 = DNF (spot in IM kona 2011)

Ironman 70.3  German Anna F30-34 = 1st age group 5h41m       (spot to Las Vegas)

Ironman 70.3  Spanish Veronica F30-34 = 2nd place 6h14m

Ironman 70.3 German Hermann M40-44 = winner group 5h08m (spot to Las Vegas)

Ironman 70.3 Chinese Zihao M18-24 = 2nd place age group 5h42m (spot to Las Vegas)

Ironman 70.3 Spanish Pablo M30-34 = 6th group 5h03m

Ironman 70.3 Chinese Xiping M35-39 = 5h 26m

and Ironman 70.3 Hongkonguese Kent M35-39 = 5h 42m

 

I learn a lot with all these guys and they made all my journey much friendly and comfortable, thank you all and hope to see you next Ironman.

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YES, I’m a IRONMAN 70.3 / SIM, sou IRONMAN 70.3

Foi um fim de semana fantástico, agora tudo parece mais claro e metade já está feito e revelador de que é possivel ser 1 Ironman.

Na natação entrei em panico (como sempre) passaram por cima de mim) bateram e puxaram pro’ fundo do mar, na bici eram as subidas e calor que nunca mais acabava, com a ida ao topo do monte vulcanico mas ao menos ‘a volta atingi os 70 km/h a descer claro e para terminar a corrida que foi o pior de tudo; a unica parte que não cumpri o objectivo que era de fazer abaixo das 2 horas, ás 2 da tarde com tantas subidas e de já ter forçado em demasia na bici, só deu para ir calmamente nos 6m30 o km e acabar o Ironman 70.3 abaixo das 6h como principal objectivo – 5h50m.

Fiquei em 8 na classe 40-44 anos entre 42 atletas. Apenas acabaram 29 atletas. Os 4 primeiros ficaram classificados para o campeonato do mundo Ironman 70.3 em Las Vegas. Fiquei a 18m da classificação.

It was a fantastic weekend, now everything looks clearer and half is done and reveals that it is possible to be an Ironman.

In swimming I panic (as always), somebody passed me over and pulled me down deep in the sea; in the bike was the heat and humidity that rises and never ended between many hills there was this trip to the volcanic pile but at least when i came down, i reaches 70 km/h  made under 3h and finally the run part, that was the worst of all, the only part that does not fulfill my objective was the half marathon under 2 hours, but at 2 o’clock in afternoon with so many ups and ups and i had already forced too much on bike my elgs said – “there’s coming the cramps” so i has only going near 6m30 a k and finish the Ironman 70.3 in 5h50 below 6h witch was my biggest goal.

An 8th place in group age 40-44. Only 29 athletes finish in 42 starters in my age. The first 4 were classified for the Ironman 70.3 World Championship in Las Vegas next October. I was 18m away from that spot.

Estatisticas:
Swim – 38:14
T1 – 4m
Bike – 2:55:01
T2 – 2m
Run – 2:03:30

TOTAL- 5:50:54   –   8* lugar na categoria de 40-44

Partida para o Ironman 70.3 Korea – Jeju, 3 July 2011

Acabando a natação, depois de muita onda, agua salgadissima e nevoeiro.

Tive que recorrer ao doping legal, umas garrafinhas de power energy para 4 horas 🙂

Ja’ estava completamente acabado e ainda uma meia – maratona.

finalmente a meta – e’ uma sensacao unica, de muita alegria depois de tanto esforco, dedicacao, treino e muito suor.

A eternal thanks to those who help me to make this possible, to:

Ian

Lloyd

Jose’

Pedro

William

Rafael

Manuela

Nascimento

Filipe

Ana

Dulce

Henrique

Eddy

Pai

Sam

and all anonymous people from internet who freely help others with so many good information and tips, muito obrigado.

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Pre-race Ironman 70.3 Jiju Korea

Continue reading

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Week 28 slow and easy, finish week 27 hard and tough / Semana 28 calma e facil, acabou semana 27 dificil e dura

A semana 27 foi intensa e duríssima, tive na terça 48k de bike em 1h 35m (31 km/h), depois na quinta a meia maratona a correr em 1h42m, sexta 2.4k a nadar em 49m. O ultimo brick no Sábado deitou-me abaixo fisicamente. Calor de quase 40 graus. Foram 80 k de bike e 15 k a correr terminados pelas 14h30 e feitos em 4h20m. Foi repor hidratos e proteínas e correr para dar mais 3h de aulas de ténis (á semanas assim).

Mas acabou a semana 27 que entre tratamentos no hospital e treinos correu bem dadas as circunstâncias. O nervosismo aumenta dado que o Ironman 70.3 aproxima-se e a realidade começa a fazer parte do íntimo e o sonho já deixado para trás.

Agora a última e derradeira semana 28, descanso, relaxe e malas para fazer. O que será que eu irei esquecer de levar? Esta pergunta é usual em qualquer das minhas deslocações. Mas esta é para o Ironman e é preciso levar muita coisa e não esquecer de nada, que possa por em risco a prova. Foram 6 meses de treino difíceis e não era agora a falta de equipamento que me iria prejudicar.

Week 27 was intense and very tough, I had 48k bike on Tuesday in 1h 35m (31 km / h), then Thursday I  run a half marathon in 1h42m, Friday 2.4k swim in 49m. The last brick on Saturday took me down physically. Almost 40 degrees inMacaufor a 80 k ride and 15 k run ended at 14h30 and made it in 4h20m. I just time to refill and reset the body with hydrates and proteins and run for 3 hours of tennis lessons (there are some weeks like this).

But ended happily week n.27 between treatments in the hospital and training and went well under the circumstances. Nervousness increases since the Ironman 70.3 is close from the dream to reality.

Now the last and final week 28 is more rest, relax and packing. I wonder what I’ll forget to take with me. This is usual in any of my trips. But this one is special, is for the IM. There were 6 difficult months of training and it’s not the lack of equipment that would harm me.

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Pilates and Streches are the solution/ Pilates e Estiramentos são a solução Parte 2

 

Exercícios de estiramento para a zona posterior da coxa. Melhor não estar só a concentrar numa parte uma vez que o corpo é um todo e está totalmente interligado. Sempre fui contra médicos especialistas da treta que tratam apenas uma parte dos doentes, como se não houvesse implicações na restante parte do corpo humano.  

 

Pilates penso que pode ajudar na prática de qualquer desporto, servido de complemento ao esforço exercido, quer seja de força, velocidade ou resistência. Para uma pessoa pouco desportista serve para restabelecer todo o sedentarismo de um dia de trabalho, no escritório, armazém, mercado, avião, escola ou carro.

 

Stretching exercises for the thigh area. Better not be focus in only one part because the body is all one and is fully interconnected. I’ve always been against the doctor specialists dealing just there known body parts, as if there are no implications for the rest of the human body.

 

I think that Pilates can help in the practice of any sport, complementing the effort expended, whether of power, speed or endurance. For persons that do not sports, is great to restore all the sedentary lifestyle of a working day in the office, warehouse, market, travel all time by plane, car or seated at school studying.

http://www.halhigdon.com/15Ktraining/Stretch.htm

Obrigado prof. Dulce

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Pilates and Streches – the solution/ Pilates e Estiramentos – a solução Parte 1

A solução passa por esticar e aquecer o corpo antes e depois de iniciar qualquer actividade física. Esticar bem os tendões e músculos, rodar bem as articulações e prepara-se o melhor possível para o esforço a seguir, qualquer que seja o desporto a fazer. Dado a minha apetência para inflamações e tendinites, micro rupturas, cãibras e rupturas musculares terei que fazer aquecimentos e descompressões de treino para o resto da minha vida não menos que 10m. Qualquer desporto de relaxe e flexibilidade irá prevenir problemas em desportos de endurance, força ou contacto físico.

The solution is to stretch and warm the body before and after starting any physical activity. Stretching the tendons and muscles as well, run well and prepare the best possible for the effort, whatever the sport you do. My propensity for inflammation and tendonitis, micro breaks, muscle tears and cramps makes me think that no matter what i have to warm up and do decompression of training for the rest of my life no less than 10m. Any sport of relaxation and flexibility will prevent problems in endurance sports, strength or physical contact.

Rafa Nadal – Warm up and Streching

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My nightmare week 26 / O pesadelo da semana 26

Tenho todas as explicações e mais do conhecimento para saber que a 15 dias de embarcar para a Korea do Sul, todo o cuidado em termos físicos é pouco. Mesmo assim e estando na primeira de duas semanas cruciais para a consolidação dos últimos treinos e ultimar a performance para o Ironman 70.3, deixei-me levar pelo treino intenso e o pesadelo apareceu na quarta-feira quando estava a 100m de completar os 2500m de natação na piscina do Estoril, 6 séries de 500m.

Fiquei agarrado à perna esquerda sem que pudesse acabar a piscina.

Resultado, a fadiga e excesso de treino apoderou-se dos meus tendões e provocou um estiramento e provavelmente a inflamação dos mesmos.

Já me tinha acontecido na perna direita faz muitos anos quando jogava futebol. A extensão da perna provoca a dor por detrás do joelho. Os tendões estão tensos e duros, pouco flexíveis e elásticos e quando a extensão provocada pelo treino é levada ao máximo o tendão não aguenta fissurado ou mesmo rasgando nas ligações às articulações.

Já estou parado quase à dois dias e ainda vou sentindo os espasmos dos tendões em ambas as pernas a “reclamarem”. Mesmo com a introdução das sessões de Pilates à 4 semanas não foram suficientes para aumentar o relax e flexibilidade em alternância aos treinos duros e longos.

I have all the explanations and knowledge to know that 15 days away to South Korea Ironman 70.3, all physical care is just crucial to maintain me ready. Even so, and being in the first of two intensive weeks for performance consolidation and complete the hard training, I let me go with intense training and last Wednesday when i was completing the 100m swim in 2500k at Estoril pool, my tendons couldn’t resist anymore. HTFU

I grabbed the left leg and could not finish the training.

Result, the fatigue and overtraining stress my tendons and caused a strain and inflammation. HTFU

It happened to me in the right leg many years ago while playing football. The extension of the leg causes pain behind the knee. The hamstrings are tight and hard, slightly flexible and elastic and when the extent caused by the training is carried to the tendon can not stand up cracked or even tearing the links to the joints.

I stopped for two days and I still feel the spasms of the tendons in both legs to “claim”. Even with the introduction of Pilates sessions last 4 weeks it’s not enough to increase relaxation and flexibility, switching the hard and long training.

Tratamentos / Treatments:

– Primeiras 48h de gelo e aplicação de pomada anti-inflamatória Afloxan.

– Depois tomar 3 cápsulas de Afloxan anti-inflamatório para os próximos 7 dias, descanso e relax, aplicação de Infra-red por 15m seguido da pomada também 3 vezes ao dia.

– Amanha começo no Hospital o tratamento imposto pelo meu médico de medicina desportiva que me proibiu de treinar pelo menos até segunda-feira. Provavelmente no Sábado irei dar uma volta de Bike para não perder o ritmo.

Sempre achei e mais uma vez concordo com a minhas teorias, detesto planos, detesto planos de arquitectura, detesto planos de viagem, detesto planos de casamento, planos de família, trabalho, amizade, planos de vida e detesto planos de treino, que só servem para os não acatar o plano e concluir que não o cumprimos.

– First 48 hours of ice and of application anti-inflammatory Afloxan.
– After taking 3 capsules Afloxan anti-inflammatory for the next seven days, rest and relaxation, use 15m of infra-red followed by ointment 3 times a day.
– Tomorrow start in Hospital the treatment imposed by my sports medicine doctor who forbade me to train at least until Monday. Saturday I will probably train Bike to not missing much my training against my doctor.


I always thought, and once again I agree with my theories, I hate planes, I hate to architectural plans, travel plans I hate, hate marriage plans, family plans, work plans, life plans and workout plans, which only serve to not follow the plan.

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Fantastic week & 1 month away from Ironman Jiju / Semana fantastica & falta 1 mês pró Ironman Jiju

Foi uma boa semana de treinos e restabelecimento da confiança, principalmente mentalmente, fisicamente também beneficiei de ter feito um treino para aumento de velocidade e deixar o endurance e treinos de resistência para estas próximas duas semanas.

Quanto ao Ironman 70.3 Jiju – Korea toda a logística esta feita e confirmada, desde a inscrição, voos e hotel…agora tem mesmo que ser, já não há desculpa possível.

Volta pelos trilhos da Taipa e depois já na entrada da Ponte Nobre de Carvalho de regresso a Macau numa tarde de verão.

It was a good week of training and building confidence, especially mentally, physically also benefited from having done a workout increasing speed and let the endurance and resistance training for next two weeks.

As for the Ironman 70.3 Jiju -Koreaall the logistics are done and confirmed, from registration, flights and hotel … now has to be, there is no possible excuse, Get it done.

Around the tracks of Taipa and the entrance of Nobre de Carvalho Bridge, I was running in a beautiful summer evening.

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Overtraining, burning out and fadigue – Treino a mais, colapso fisico e fadiga

 

É mesmo, tudo indica que tenho consumido poucas calorias, carbonatos, proteínas e gorduras saturadas para o esforço despendido diariamente. Terei que mudar a passar a comer 6 vezes ao dia, entre 3 refeições completas e 3 de snacks.

Uma pequena pesquisa na internet conclui que deveria ter consumido 3000 calorias diárias, isso não aconteceu durante a semana 22 e 23.

Agora durante a semana 24 terei que baixar o ritmo de treinos e encurtar as distancias alternado com treinos curtos de aumento de velocidade e pouco endurance.

Algumas propostas de reabastecimento diário para atletas de fundo e triathletes feito pelo Amstrong Fundation , w3.livestrong.com

Yeah, it seems that I have consumed fewer calories, carbonates, proteins and saturated fats for the effort expended daily. I have to change going to eat 6 times a day, between three full meals and three snacks.

A little research concludes that I should have consumed 3000 calories a day and it did not happen during weeks 22 and 23.

Now during the 24 weeks I’ll have to download the pace of training and shorten the distances, alternating with short workouts to increase speed and low endurance.

Some daily proposals and fund replenishment for athletes and triathletes made ​​by Amstrong Fundation , w3.livestrong.com

Sample Menu – 3500 Calorie Diet

The following is a sample menu appropriate for the 3,500 calorie diet.
Breakfast: 2 cups whole grain cereal with 30gr. almond slivers and 1 cup rapsberries, 1 orange, 220gr. reduced-fat milk
Snack: 1/4 cup granola with 1 cup low-fat yogurt and 15gr. walnuts
Lunch: 2 cups whole wheat pasta with 3/4 cups meat sauce, side salad with 2 tbsp. oil and vinegar dressing, whole wheat dinner roll with 1 tbsp. no trans-fat margarine, 220gr. reduced-fat milk, 1 1/4 cup strawberries
Snack: 1 cup low-fat cottage cheese with 1 cup peaches
Dinner: 100gr. grilled chicken, 1 cup brown rice with 1 tbsp. no trans-fat margarine, 1 cup steam mixed vegetables, 200gr. reduced-fat milk
Snack: 3/4 cup fruit and nut trail mix

3500 Calorie Diet Plans

Overview

The USDA recommends the average adult woman consume 2,000 calories daily and the average man about 2,500 calories daily. A 3,500-calorie diet represents a considerable amount more than these recommendations, but does not give you license to load up on unhealthy foods full of saturated fats, added sugars and refined flours. If your activity level and size require you to eat 3,500 calories daily, focus on consuming larger servings from each of the major food groups at meals and snacks.

850-Calorie Breakfasts

Aim to eat about 850 calories at breakfast. Try two poached eggs with a whole-wheat bagel, 12 oz. of orange juice, a serving of oatmeal cooked in 1 cup of low fat milk and ¼ cup of raisins. For a quick option, make a sandwich on two slices of dense, whole-grain bread with 2 tbsp. peanut butter, 1 tbsp. honey and 1 sliced banana and have with 8 oz. of low-fat, fruit-flavored yogurt. A third option is 1 ½ cups of bran cereal with raisins with 1 cup of low-fat milk, 8 oz. of apple juice, 1 cup of raspberries and a whole-grain English muffin with 2 tbsp. of all-fruit spread.

Lunch Options

A 4-oz. serving of grilled chicken on a whole-wheat roll with 1 tbsp. of mayonnaise, lettuce and tomato with a serving of baked tortilla chips, ¼ cup of salsa and 1 ½ cups of fruit salad makes a healthy, high-calorie lunch. You could also have a 1-cup serving of whole-wheat spaghetti with 4 oz. of shrimp, 1 oz. of feta cheese, 1 chopped tomato, 1 tbsp. of olive oil and fresh basil leaves along with a cup of plain, low-fat yogurt with 1 cup of fresh blueberries. A homemade serving of tacos made with 1 cup of black beans, 2 whole-grain tortillas, 1/4 of an avocado, 1 oz. of cheddar cheese and ¼ cup of salsa with 1 cup of brown rice also provides about 850 calories.

Dinner Choices

A simple dinner for a 3,500-calorie plan consists of 5 oz. of broiled chicken with 1 ½ cups of mashed sweet potato, 1 cup of broccoli, 2 whole-wheat rolls and a large green salad dressed with 2 tsp. of olive oil and lemon juice. Two cups of cooked pasta with 4 oz. of lean ground beef, 1 cup of marinara sauce, 1 tbsp. Parmesan cheese and 1 cup of sugar snap peas is another option. You could also enjoy 2 slices of thin-crust cheese pizza with a large romaine antipasto salad made with olives, 1 oz. part-skim mozzarella cheese, 2 oz. of chopped ham and 1 tbsp. of olive oil dressing.

Snack Time

Snacks can help you fit in extra calories and nutrition when you are trying to consume 3,500 calories per day. Eat three snacks daily. Good times to slot these snacks in are between breakfast and lunch, lunch and dinner and before bed. Choose from snacks containing about 300 calories each such as 1 1/2 oz. of cheese with 1 ½ oz. of whole grain crackers, a piece of fruit and 1 oz. of nuts, 1 cup of low-fat yogurt with 1/4 cup of granola and 2 tbsp. raisins, 1 cup low-fat milk with a serving of graham crackers and 1 cup of sliced strawberries, 1 1/2 tbsp. of peanut butter on two slices of whole-wheat toast or 1 cup of low-fat cottage cheese with 1 cup of pineapple and 1/2 cup of blueberries. You could make one of your snacks a dessert that offers some nutrients, such as 1/2 cup of low-fat pudding and 1 cup of blueberries, 1/2 cup of ice cream with a banana, or oatmeal-raisin cookies with a glass of milk.

How to Reach 3000 Calories in a Healthy Diet

Overview

A highly active woman weighing around 135 lbs. needs at least 3,000 calories per day to build muscle or increase her strength. If you are a moderately active man weighing about 165 lbs., 3,000 calories per day is close to what you need to maintain your activity level and your physique, according to the National Strength and Conditioning Association. Include foods from all food groups, ensuring you consume a variety of nutrients necessary for good health.

Step 1

Divide 3,000 calories by five meals per day to get 600 calories per meal. Prepare a daily meal plan the night before, ensuring you have enough food to eat 3,000 calories the next day. Use a spreadsheet to easily adjust each meal so 45 to 65 percent of your calories are from carbs, according to a 2006 article by Dixie L. Thompson, Ph.D., published in “ACSM’s Health & Fitness Journal.”

Step 2

Enjoy a breakfast of peanut butter and jelly toast with fruit and milk. Spread 1 tbsp. of natural peanut butter and a ½ tbsp. of an all-fruit spread over each slice of toast. Complete your breakfast with 2 cups of skim milk and a small Clementine for 605 calories, of which 50 percent of your calories are from carbs, 20 percent from protein and 30 percent from primarily unsaturated fat.

Step 3

Have white rice, eggs and cheese only after a workout. Eat this meal within 30 minutes of exercising because the glucose in the rice and juice is more quickly absorbed into your bloodstream, replenishing the stored energy in your muscles. Melt one slice of low-fat cheese over 1 cup of hot rice. Include two pan-fried whole eggs with your rice. Drink 1 ½ cups of orange juice for a meal totaling 595 calories, of which 61 percent of the calories are from carbs, 17 percent from protein and 22 percent from fat.

Step 4

Pack a regular-sized bran muffin with raisins and a chicken salad for lunch. Make a salad of 1 cup of torn baby spinach, ½ cup of shredded lettuce, four small cherry tomatoes, ½ cup of black beans, ½ cup of sweet corn, 1 tbsp. of ranch dressing and 2 tbsp. of shredded cheese. Top the salad with 4 oz. of grilled chicken breast. Finish your meal with the raisin bran muffin for a total of 600 calories, of which 45 percent of the calories are from carbs, 30 percent from protein and 25 percent from fat.

Step 5

Prepare an early dinner or a late lunch for your fourth meal of the day. Make a spaghetti and meat sauce meal of 1 ½ cups of cooked whole wheat angel hair pasta and 1 cup of low-fat meat sauce. Sprinkle ¼ cup of grated cheese over your spaghetti. Toss 1 cup of steamed broccoli florets with a ½ tbsp. of vinaigrette dressing. This meal has 595 calories with 60 percent of the calories from carbs, 15 percent from protein and 25 percent from fat.

Step 6

Finish your day with a simple meal of ½ cup of unsalted almonds, a large banana and 1 ½ cups of skim milk. This trio has nearly 605 calories with 40 percent of the calories from carbs, 17 percent from protein and 44 percent almost entirely from monounsaturated fat.

undoit Removes fat and carb calories from food after you have eaten it.

Tips and Warnings

  • Keep all your meal plans so you can easily repeat your meals throughout the month.

Things You’ll Need

  • Whole-wheat bread Natural peanut butter All-fruit spread Skim milk Clementine White rice Eggs Low-fat cheese Orange juice Bran muffin Spinach Lettuce Shredded cheese Ranch dressing Black beans Canned corn Cherry tomatoes Grilled chicken breast Spaghetti Broccoli florets Vinaigrette Banana Almonds Mozzarella, eat two fajitas and 1½ cups of strawberries. The fajitas may be made with flour tortillas and contain I cup sautéed vegetables, 4 oz. of chicken, ¼ cup salsa, 1 oz. shredded cheese, I cup pinto beans, shredded lettuce and 2 tbsp. guacamole.

Read more: http://www.livestrong.com/article/180466-3500-calorie-diet/#ixzz1NovbDMVD

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Week 23 – Hard and long – Dificil e longa semana

Foi uma semana para esquecer, alem de estar engripado, tive que passar dois treinos um de bicicleta e outro de natação. O corpo dá mostras de fadiga e mentalmente as forças estão saturadas e com pouca vontade de continuar.

It was a week to forget, besides get flu, I had to do only two workouts, bicycle and another swim. The body shows signs of fatigue; my mental strength are saturated and little desire to continue.

Semana 23

Swim: 5.6k = 2.20h

Bike: 70k = 2h

Run: 30k = 2.40h

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May 25th 2011 / A inscrição

It’s done, yes the registration for 2011 Ironman 70.3 Korea Jiju.

There’s no coming back, now I can have an extra energy for training, is just six weeks away from ths event. 🙂

Yes, I can

Está feito, o registo para o Ironman 70.3 na ilha de Jiju na Korea dia 2 de Julho.

Será uma energia extra para os treinos das proximas 6 semanas para a prova.

Sim, eu consigo

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Week training 22 / Semana de treino 22

Sunday – S: 4000m 1:50:15

Monday – Pilates 50m R: 12k 1:01:10

Tuesday – B: 64k 3:07:35 R: 2k 12:30

Wednesday – S: 2500m P: 50m R: 6k 30:12

Thursday – Off training

Friday – S: 1500m B: 32k

Saturday – B: 145k 5:05:35 R:9k 0:51:10

O desânimo apoderou-se da minha condição física e principalmente psicológica depois de uma semana dificilima e de muitos kilometros na estrada. O facto de treinar sozinho, pensar sozinho, programar sozinho, planear e ainda tratar de toda a logística sozinho tem atacado a minha força de vontade, o meu espírito lutador e a minha auto-estima.

Não tendo treinador ou alguém perto e conhecedor deste tipo de desafios que pudesse incentivar e apoiar o esforço de treino, triplica a dificuldade do já custoso treino diário e as maleitas físicas provocadas pelo dispêndio de tanta energia.

Eu sempre procuro encontrar esse apoio mas ultimamente não só não as tenho encontrado como aquilo que oiço ainda me manda mais para o “fundo do poço”.

O “deixa lá” , “não precisas provar nada a ninguém”, “já fizeste muito, isso já não é para ti” ou quando os comentários vem de quem não faz a mínima ideia do que é ser um IM “porque tens que fazer isso?”, “já tens idade e família para ter juízo” , “5h para fazer 145k de bicicleta, mas isso parece que é muito tempo?!”, se dissesse 450k em 5h seria igual, isto deixa-me sem vontade de dizer e relatar à cerca dos meus treinos o que não é saudável. A necessidade de comunicar e informar os outros faz e obriga-me a cumprir as metas estabelecidas e a não vacilar perante o calendário já programado e o facto de ter que conseguir disciplinadamente.

Assim expresso-me aqui, para mim, para talvez eu ler mais tarde, num dia de festa ou glória e poder realizar que houve dias negros como este e de desalento que contribuirão para o sucesso.

Vejamos como irá sair a próxima semana.

O vídeo de Derek Raydmond nos Jogos Olímpicos de Barcelona 1992 diz tudo, emoção, dedicação, apoio e persistência de um campeão.

I’m down on my physical condition and mostly psychological after a very tough week with a lot of kilometers. Since i’m training alone, think alone, programming alone, plan and still handle all the logistics alone has attacked my willpower, my spirit and my self-esteem.

Since I don’t have coach or someone close with Ironman knowledge, to show you experience of this type of challenge that could encourage and support the training effort that I’m doing, triples the difficulty. It’s already cost me the daily training and physical ailments caused by spending so much energy.

I always try to find this support but lately not only haven’t found as what I hear it still sends me over to the “bottom”.

The “leave it there,” “you do not need to prove anything to nobody,” “you did a lot, but it isn’t for you” or when the comments come from those who do not make the slightest idea of what is to train for an IM becomes almost funny ” you are old and already have family “,” 5 am to make 145k bike, but this is to much time, isn’t it? “, it said 450k in 5 hours would be the same opinion, this leaves me unwilling to report anything about my training and my goals which is not healthy. The need to communicate and inform others forces me the commitment to do it.

So I expressed here, for me, maybe when I read later, a day of celebration and glory, I can realize that to achieve these huge aims you have to pass these dark days and sadness moments that will contribute to success.

Here’s how it will come my next week.

The video of Derek Raydmond in Olympic Games, Barcelona 1992 says it all, excitement, dedication, and persistence support make you a champ.

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Nutrition and best way not burn out / Nutrição e forma de não queimar musculos

Gain the carbs and proteins that we spend on working out.

GLYCEMIC INDEX of CARBOHYDRATES for EXERCISE

For many years, carbohydrates were labeled as simple (containing sugars like glucose and sucrose) or complex (containing fiber and starch) based on the structure of the main carbohydrate. Simple carbohydrate (fruit juice and high-sugar foods and beverages) caused blood glucose levels to rapidly rise and then drop precipitously, which is known as rebound hypoglycemia (low sugar). Simple carbohydrates have also been considered to be lacking in nutrient value. Complex carbohydrates (breads, cereals, vegetables and foods high in starch) are digested slowly and caused little change in blood glucose levels or produce a flatter and more sustained blood glucose and insulin response. Complex carbohydrate foods have also been regarded as being more “healthy” or “nutritious”.

While this classification system of simple and complex carbohydrate may have been developed as a quick education tool for the lay person, it is more complex than that, as some complex carbohydrates can be digested, absorbed and utilized as quickly as simple sugars, meaning that they have similar glycemic responses. [The glycemic response of a food is a measure of the food’s ability to raise blood glucose (blood sugar)].

Because of this new understanding, there is confusion about which carbohydrates should be eaten to achieve the maximum performance benefit or in planning the athlete’s training meals. To clarify the issue, the scientific terms glycemic index (GI) has now become a common lingo.

The glycemic index provides a way to rank carbohydrate-rich foods according to the blood glucose response following their intake. The GI is calculated by measuring the incremental area under the blood glucose curve following ingestion of a test food, which is either glucose or white bread, providing 50 g of carbohydrate, compared with the area under the blood glucose curve following ingestion of 50g of a particular food or a combination of foods. In other words, it is comparing the blood glucose response within a two-hour time period following ingestion of 50 g of a particular food and then comparing this number to that of white bread, which has an arbitrarily defined as having a GI of 100, and is used as the standard for all comparisons. (50 grams of glucose can also be used as a standard). These tests are conducted after an overnight fast.

The GI gives a numeric value for the glycemic response produced by a food, so that foods can easily be compared. Carbohydrate foods can now be classified as producing either a high (70 or more), moderate (56 – 69) or low (55 and less) glycemic response. Foods that produce a high-glycemic response are expected to produce a greater increase in muscle glycogen when compared to foods producing a low-glycemic response due to the rapid increase in blood glucose levels. Bread, potatoes, breakfast cereal, sports drinks are classified as high GI foods. Moderate GI foods are, oats, bananas, mangos and soft drinks and low GI foods are milk, yogurt, lentils, legumes, pasta, cold climate fruits such as apples and oranges.

Numeric value for the glycemic response produced by a food, that are classified as producing either a high (70 or more), moderate (56 – 69) or low (55 and less) glycemic response.

COMPLEX CHO

GI

 

SIMPLE CHO

GI

  • Bananas/mangos

Moderate

 
  • Sugar

Moderate

  • Apples/Oranges

Low

 
  • Honey, Jam

Moderate

  • Papaya/pineapple

Moderate

 
  • Syrups

High

  • Watermelon

High

 
  • Glucose

High

  • Fruit juices

Low

 
  • Soft drinks, Cordial

Moderate

  • Canned fruit

High

 
  • Sports drinks

High

  • Dried fruit

Moderate

 
  • Sweets

High

  • Milk, yoghurt

Low

 
  • High-fat cakes

Moderate

  • Liquid meal (Sustagen)

High

 
  • Pastry

Moderate

  • Breads

High

 
  • French fries/chips

High

  • Breakfast cereals

High

 
  • Crisps

Moderate

  • Pasta & noodles

Low

 
  • High-fat cakes/muffins

Low

  • Rice & other grains

Moderate

 
  • Tomato soup

Low

  • Potatoes, baked

High

 
  • Glucose

High

  • Low-fat cakes

Low

 
  • Lentils

Low

 
  • Dry biscuits & rice cakes

High

 
  • Pizza Hut, supreme

Low

 
  • Spaghetti, protein rich sauce

Low

 
  • Oats

Moderate

 

Examples of complex and simple carbohydrates, which have either have high, moderate or low glycemic index.

High glycemic food

Athletes can now use the GI of various foods or their training diet to optimise muscle glycogen.  To increase muscle glycogen, especially after intense exercise, it may be more practical to for the athlete to take 50-100g (200-400 kcal) of high GI carbohydrate immediately after glycogen-depleting exercise or eat high-carbohydrate foods that are packed with vitamins and fiber, especially whole grains, fruits and vegetables. High GI foods and high-carbohydrate sport nutrition products can also help improve glycogen replacement and are especially helpful during times of intense training or competition.

 Low glycemic food

On the other hand, consuming moderate and low GI foods may also play a role in sport or endurance exercise, because these foods slowly allow glucose to enter the bloodstream and help prevent the fall in blood glucose

 High to moderate glycemic vegetables and fruits

Athletes who want to minimize changes in blood glucose should select more medium to low GI types of foods (beans, legumes, whole grains, fruits or vegetables). Moderate and low GI foods are good choices for mealtime when rapid carbohydrate replacement is not a critical issue. Athletes who are doing endurance exercise may want to consume a moderate to low GI meal before exercise to promote sustained carbohydrate availability during exercise.

Nutrition for the Endurance Athlete
The Marathoner’s Diet for Optimal Performance
by Allegra Burton, RD, MPH

You’ve run hundreds of miles and, in the process, burned countless calories training for a marathon. Our bodies are like cars that cannot run on empty and which will perform at their best when properly fueled. So how will you fuel your body so that you can ask it to run and run well? Read on…

Foods are made up of carbohydrates, protein, and fat. Marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein, and low in fat. Another key nutrient that is a must for athletes is water. You should know why these nutrients are important, as well as how much of them you should eat and how much water you need to drink before, during and after exercise. If you follow these guidelines you can be sure that your body will be adequately and properly fueled, hydrated and ready to perform at its best!

Carbohydrates and muscle glycogen

Why are carbohydrates important?
The body’s preferred fuel for running (or any endurance sport) is muscle glycogen. Glycogen is the body’s storage form of carbohydrate. If muscle glycogen breakdown exceeds its replacement, glycogen stores become depleted. The result is fatigue and inability to maintain training and racing intensity. In order to replenish and maintain glycogen stores, the marathoner’s diet needs to be carbohydrate-rich.

How much carbohydrate should I eat?
Carbohydrates should provide 60-70% of total calories. To figure out the amount that’s right for you, multiply your weight in kilograms by 7, or multiply your weight in pounds by 3.2 – to give you the number of grams of carbohydrates you should consume per day.

The best sources of carbohydrate are grain products (preferably whole grains) such as bread, rice, cereal and pasta, as well as fruits, vegetables and lowfat dairy foods. Food labels tell you how many grams of total carbohydrate are in a serving of that food. Each day, the endurance athlete should try to eat at least 15 servings of grain products, at least 6 servings of fruits and 6 servings of vegetables, and at least 5 servings of lowfat dairy foods.
In general,

  • a serving of a grain product, such as a slice of bread or 1/2 cup cooked rice or pasta, and a serving of fruit, such as a piece of fruit or 3/4 cup fruit juice, each provides 15 grams carbohydrate
  • a serving of dairy, such as 1 cup of lowfat milk or yogurt or 1.5 ounces of cheese provides 12 grams carbohydrate
  • a serving of vegetables, such as 1 cup of leafy raw vegetables, 1/2 cup chopped vegetables, or 3/4 cup vegetable juice provides 5 grams carbohydrate.

NOTE: starchy vegetables such as peas and corn, as well as dried beans such as lentils or garbanzo beans provide greater amounts of carbohydrates, about 15-20 grams per 1/2 cup serving.

Protein

Why is protein important?
Protein is needed for muscle growth and repair. Regular physical training tends to reduce muscle protein breakdown and protein loss from the body. While some protein breakdown may occur during exercise, protein build-up is enhanced during the recovery and the effectiveness of protein synthesis is increased. When muscle glycogen stores are high, protein contributes no more than 5% of the energy needed. However, when muscle glycogen stores are low, due to inadequate calorie and carbohydrate intake, protein is used for energy rather than for muscle growth and repair and may contribute as much as 10% of the energy needed for exercise. Such use of protein for fuel is expensive and inefficient.

How much protein do I need to eat?
Endurance athletes need up to 50% more protein than sedentary adults. Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day.

Good sources of protein include lean meat, poultry, fish, eggs and dairy products which contain all of the essential amino acids and thus are complete proteins. Other good protein sources are tofu, nuts and dried beans. As with carbohydrates, food labels tell you how many grams of protein are in a serving. An endurance athlete should consume 3-5 servings per day. One serving of lean meat, fish or poultry is 3 ounces, roughly the size of a deck of playing cards.

In general,

  • a 3 ounce serving of lean meat, poultry or fish, e.g. 1 medium pork chop, 1 small hamburger, 1/2 of a whole chicken breast, or a small fish fillet provides 21 grams of protein
  • a 1/2 cup of cooked beans, 1 ounce of cheese, 1 egg, 2 egg whites, 4 ounces of tofu or 2 tablespoons of peanut butter each provides 7 grams of protein
  • one cup of lowfat milk or yogurt provides 8 grams of protein
  • one serving of grain products (preferably whole grain) such as a slice of whole wheat bread provides 3 grams of protein

What are the consequences of eating a high protein diet?
When an athlete eats more protein than he needs, he either burns it for energy, or stores it as fat. Carbohydrates are a more efficient and less expensive source of energy. In addition, consuming too much protein increases the body’s water requirement and may contribute to dehydration, because the kidneys require more water to eliminate the excess nitrogen load of a high protein intake. Also, a high protein, high fat diet after heavy training will cause incomplete replacement of muscle glycogen and impair performance. Such a diet is hard to digest and may lead to feeling sluggish. A high carbohydrate diet, on the other hand, is easy to digest and quickly restores muscle glycogen.

Fat

Exercise does not completely eliminate the health dangers associated with eating a high-fat diet, such as increased risk of heart disease, stroke and certain cancers.

How much fat can I eat?
Endurance athletes as well as all people should consume less than 30% of total calories from fat and less than 10% from saturated fat. If, as an athlete, you eat 3000 calories per day, less than 1000 of those calories should be from fat.

High-fat foods include chocolate, fried foods, ice cream, bacon, hot dogs, and cookies. Food labels tell you grams of fat and percentage of calories from fat per serving. Choose foods with less than 30% of calories from fat.

Will a high-fat diet impair my performance as an athlete?
Muscle glycogen is preferred over fat for fuel for high intensity exercise of long duration because fat breakdown cannot supply energy fast enough. In addition, fat takes longer to digest than carbohydrates and thus should be limited in pre-exercise meals.

http://www.marathonguide.com/training/articles/nutrition.cfm

When I started to think about eating right I did what I usually do and headed to the Internet to learn what I could.  It didn’t take long before I was lost and confused.  Over at BeginnerTriathlete.com I found some good advice and an article called The No-Brainer Diet.  Following the simple rules they laid out…

  • Eat three large meals (5-600 calories) with two or three snacks (2-300 calories) mixed in
  • Eat proteins and carbohydrates with every meal
  • Grill, broil or steam foods
  • Drink 8-10 glasses of non-caffeinated beverages
  • Do not eat after 8PM
  • Cheat once a week

…I was able to finally follow a set of guidelines and apply that to my eating.  They also provided a great chart sorting through the good and the bad and breaking it down so anyone could follow this diet!  This is just a sample but I think you get the drift.

 

Carbs

Proteins

Fats

Eat a lot…

Whole wheat bread/pasta, beans, potatoes, green vegetables, cereals, brown rice etc…

Boneless skinless white meat chicken or turkey, eggs, skim milk, lean cuts of beef, low fat cheese, etc…

Raw almonds, walnuts, olive oil, coconut oil

Eat a little…

White bread, white rice, corn, starches

Pork, dark meat chicken or turkey, ground beef

Vegetable oil, margarine, roasted nuts

Eat none…

Cookies, cake, chips, anything deep fried

Bacon, deep fried anything, hot dogs and other mystery meats

Butter, animal fats, shortening

So far this has been what has gotten me down below the 190lb mark.  I had been stuck at this point for two months but since changing my diet was able to drop down to 180lbs and counting while still being able to go out once a week and have some desert!

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Next step, the final training plan / Novo passo, o ultimo plano de treino

The 7 weeks training plan for 2011 Ironman 70.3 Korea Jiju

O plano de treino de 7 semanas para o Ironman 70.3 Korea Jiju 2011

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Preparing the weeks training – Preparar as semanas de treino

7 weeks to korea, it’s now that you have to decide to go or stay in the sofa.

I’m really excited and seems prepared for Ironman 70.3 Korea.

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Week after triathlon: rest and recover / Semana de descanso e recuperacão

Uma semana de luxo, descanso e recuperacao, fazendo outras coisas e aproveitar o tempo com a familia e amigos, nada melhor.
Mas já é sexta e a preparacao irá comecar. Tenho 7 semanas pela frente de preparacao para o Half-Ironman em Jiju Island – Korea a 2 de Julho. São 7 semanas intensas e que me irão dar a resistencia devida para a primeira grande prova de endurance fora do Sul da Asia, espero eu.

A luxury week, rest and recover while doing other things and spend time with family and friends, nothing better.
But it’s Friday and it’ll start the preparation. I have seven weeks ahead of preparation for the Half-Ironman in Jiju Island – Korea on July 2nd.
7 weeks training will be intense and I’ll try to get the resistance to the first great endurance test out of South Asia, I hope.

week training

Swim – 2h30
Bike – 4h30
Run – 2h30

Corrida pela ponte Nobre de Carvalho

Duatlo feito em volta do lago nam van,

2k run-20k bike, 2k run = 59′

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May 8th Bank of China(HK) 54th Festival of Sport – Age Group Triathlon

A ida para Hong kong ainda foi pior que a prova de natacão. Tudo teve que ser antecipado e preparado com calma. Acordar às 2h30, sair no Jet-foil das 3h, apanhar taxi às 4h30, fazer o registo às 5h45 e estar preparado com o material colocado no local certo para comecar o meu primeiro triatlo às 7h.

A natacão não foi como esperava, depois dos 2k em 36m na semana passada. Muita confusão e competidores na saida e pouco espaco para nadar. 33m não foi a desejavel. O T1 foi complicado, os oculos de sol estavam descolados e tive que me livrar deles.

O ciclismo foi divertido, só descidas e subidas nos 40k, andei sozinho, em grupo, colei-me a grupos com o mesmo andamento e não furei o que aconteceu a muita gente. O calor apertava e 1h25 depois estava no T2 bem mais rápido e consistente, ainda mandei umas posta à Sam o que fazia crer estar em boas condicões.

A corrida foi o melhor do pior em tempo mas mais custoso pelo calor e disposicão do percurso, duas voltas numa estrada de barragem em recta onde aos 5k passamos mesmo ao lado da meta para voltar a ir para longe, acaba com  o espirito positivo de qualquer atleta. Parei para rir quando vi um tipo com um Tri-suit escrito “corno” o que não será o mais indicado. Apanhei um atleta do meu grupo esperei pelo fim para passa-lo em grande ponta final, ultimo já não seria. 49m foi optimo.

Total: 2h49m27s e 18. no age group 40-44

The trip to Hong Kong was still worse than last week. Everything had to be anticipated and prepared calmly. Waking up at 2:30, leave at the Jet-foil 3 am, catch taxi at 4:30, at 5:45 am for registration and after prepared the equipment and put in the right place to begin my first triathlon at 7am.

The swimming was not as expected, after the 2k in 36m last week. Lots of confusion and competitors in output and little space to swim. 33m was not desirable. The T1 was complicated, i had to get rid of the sunglasses, they were broken.

Cycling was fun, just climing and slide down in 40k, ride alone, in groups, I glued myself to groups with the same tempo and i didn’t flat luckly has it happened to many people. The heat pressed after 1h25m and there i was in T2, faster and consistent, even sent kisses to Sam, showing that i was in good condition.

The race was the best of the worst in time but hard because was very hot with a open course, two laps of 5k, i end with the positive spirit. I stopped runing and laugh when I saw a guy with a tri-suit says “horn” which is not the appropriate. Got an same age group athlete and i passed him in the last 200m, i tought ï’ll not be last today :)”. 49m run was great.

Total: 2h49m27s and POS18 in the 40-44 age group

 http://www.triathlon.com.hk/showroom/model/T0103/templateCustomWebPage.do?webId=1209221452326&editCurrentLanguage=1209221452328&customWebPageId=1302493295359002948

jm

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Week training for first Triathlon / Semana de treino primeiro Triatlo

Não foi a semana desejada nem sequer precisa, mas é assim que se aprende e se ajusta os treinos. Basicamente acabei a semana muito cansado e exausto com os treinos e na noite anterior à prova sentia o corpo todo e a latejar.

Entretanto e desde já à muito tempo vou furando e requerendo informações sobre tudo o que diz respeito ao Triatlo e ao Ironman propriamente dito. Foi pedindo opiniões e acertando toda a tecnicidade das 3 modalidades e exprimentando diferentes posições e estilos, mais apurados de forma a tirar o maximo de rendimento possivel sem que sofra muito.

Objectivo é sempre fazer melhor em menos tempo possivel e o mais descontraído. Rentabilidade gastando o minimo de exforço possivel é a estategia de qualquer desporto de endurance.

Tenho lido, investigado em revistas e na internet, obrigado Google e Youtube por me darem quase sempre respostas para todas as dúvidas, obrigado aos imensos anonimos que vão postando e informando sem pedirem nada em troca, tem sido inspirador e uma benção. Exactamente por isso mesmo quero com o blog BE1IRONMAN contribuir com a minha experiencia e informações adquiridas informar e dar ajuda a quem esteja interessado e tal como eu querer realizar algo de novo na sua vida.

Ao invés disso perguntar aos conhecidos, amigos e a atletas que andam nas lides no triatlo tem-se revelado extremamente dificil, as informações e esclarecimentos são demasiado generalistas e superficiais para que eu consiga descortinar algo que possa ajudar ou que seja importante para introduzir no treino ou em futuras provas.

Anyway, não se pode ficar no sofá à espera do padrinho salvador.

Train hard but train smart, don’t overtrain, rest and eat well.

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May 1st , Worker day / Dia do Trabalhador

A prova realizou-se pelas 9 a.m. no cais do centro náutico de Plover Cove.
A ida não esteve fácil, levantar ás 5 e tal e apanhar o Jet-foil das 6 a.m. dps de negociar com uma velha e vender bilhetes na candonga uma vez que só havia jet ás 7.30 e assim nem valia a pena ir.
De central pela linha azul até admiraty, dps linha vermelha até mong kok, dps linha verde até koowlon tong e linha azul clara até tai po market. Claro que chegando lá já eram umas 8.40 e o bus levava 40m, ok taxi 15m até ao reservatório de Plover Cove.
Aquilo era uma enorme confusão de pessoas e miúdos, tudo a registar.
Com custo boa vontade lá fui para o local dos atletas, gel tomado, touca e oculos preparados e aquecimentos feito.
Havia vários ingleses, franceses e muitos chineses, e muitas criancas.
Quando o estoiro da buzina foi dado já rem umas 9.30a.m. o tempo estava optimo, meio nublado e fresco, a água a uns 26 graus, melhor não era possivel para uma primeira prova de natacão.
Havia 4 boias dispostas num quadrado de 350x150x350x150m ao contrario dos ponteiros do relogio. Fui por fora para nao apanhar pontapes e bracadas, mas o percurso foi maior até a segunda boia, dps decidi que iria sempre direito ás boias em linha recta custe o que custasse, assim via os outros cada vez que respirava.
Na primeira volta aos 1000m olhei pro relogio, 18m ?! isto está bom demais.
Correu bem, puxava bem e a um ritmo tranquilo. Acelarei na ultima boia, vinha um artista de brucos e tinha que ficar atras de mim.
Quando cheguei á rampa e quis levantar parecia um bebado aos essses e lá passei a linha de meta, entreguei a ficha e vuálá 36m.

recuperei bem com um dia de compras dedicado à minha parceira.

tempo oficial: 36:27:90
men age group 40-44: 10. lugar

The race was held at 9 am at the wharf of Plover Cove nautical center. The going was not easy wake up at 5 am, take the jet-foil at 6 am dps to deal with an old and sell tickets and replica as only jet ace .
From the central station blue line until admiraty, after red line mong kok station, then green line until koowlon tong station and light blue line until tai po market. Was 8:40 and i was late, took a 15m taxi to the Plover Cove Reservoir.
That was a huge mess of people and kids, all to be registered.
With good will i get my race number 434, then gel taken, cap and googles ready for a warm up.
There were several British, French and many Chinese, and lots of children.
When the horn pomp was 9.30am, weather was fine, a bit cloudy and cool, the water maybe 26 degrees, perfect for a first swimming test.
There were four buoys arranged in a square 350x150x350x150m.
On the first lap I looked at the clock 1000m, 18m?! this is too good.
Went well, pulled well and a relaxed pace. Accelerates in the last buoy, was an swimer in my group and i had to take him.
When I pull to the ramp to the finish line, seems i was drunk making sss to get the yellow line :).  36m.

recovered well with a day dedicated to Sam doing shopping.

time: 36:27:90
Men 40-44 age group: POS 10

http://www.hkasa.org.hk/?LANG=ENG

jm

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February Chinese New Year in Hawaii – Kona island

Existem às vez momentos na vida que sem ter nada programado e muito menos pensado, as ocasiões surgem, as energias e forças são catapultadas para seguir adiante.

Uma viagem marcada para o Hawaii com a familia em Agosto de 2010.

Decisão definitiva de ser um Ironman em Janeiro de 2011.

Que poderia acontecer de melhor e maior incentivo? Pois é, conhecer o santuário dos Ironman, o local onde nasceu e foi criado a mítica prova de endurance IM e onde é realizada anualmente o campeonato do mundo; onde só vão os triatletas que se classificaram durante o ano noutros IM, a ilha de Kona.

O timing foi magnifico, logo 1 mês depois de iniciar os intensivos treinos não foi coincidencia, foi um empurrão que reforçou positivamente a minha decisão. Como se uma voz dissesse, “Olha já que decidiste ser um Ironman, vai até ao mítico sitio para veres a beleza, natureza e cultura, dares uma corridinha, sentires a brisa e absorveres o espírito IM, como se já fazesses parte desta familia de triatletas fora de serie”.

E assim foi, fui nadar nas águas quentes do Pacifico, os golfinhos ao longe, corri diariamente, nos locais onde em Outrobro os Pros correm também e até fui aplaudido por alguns turistas, o que deu uma sensação magnifica de um verdadeiro IM.

O primeiro treino foi impecável, até hoje foi a primeira e unica vez que me deu um “aperto momentaneo” tive que baptizar a mata da ilha vulcanica, para que vejam a capacidade de marcação territorial do tuga valentaço e cagão.

O segundo treino deveras interessante os amigos que fazemos, este artista vai para todo o lado com o seu animal de estimação.

 

Volto para Macau com ainda mais vontade de continuar esta nova forma de vida e objectivo definido, mas agora reforçado de auto-estima e convicto de um prazer e uma oportunidade que não pode ser desperdiçado. Tenho capacidade, tenho tempo e condições, tenho um ambiente propicio à pratica, treino e competição, tenho uma familia que me apoia e portanto nada mais fácil do que seguir em frente para a realização deste sonho antigo.

The Ironman World Championship has been held annually in Hawaii since 1978, with an additional race in 1982. It is owned and organised by the World Triathlon Corporation and is currently sponsored by Ford. It is the annual culmination of a series of Ironman triathlon qualification races held throughout the world.

From 1978 through 1980 the race was held on the island of Oahu, the course combining that of three events already held there: the Waikiki Roughwater Swim (2.4 mi./3.86 km), the Around-Oahu Bike Race (115 mi./185.07 km, originally a two-day event), and the Honolulu Marathon. In order to link the end of the bike stage to the start of the marathon course, the bike stage was reduced by 3 miles. In 1981 the race was moved to the less urbanized Big Island, keeping the distances the same: a 2.4 miles (3.86 km) open water swim in Kailua-Kona Bay, a 112 miles (180.25 km) bike ride across the Hawaiian lava desert to Hāwī and back, and a marathon (26 miles 385 yards, 42.195 km) run along the coast of the Big Island from Keauhou to Keahole Point and back to Kailua-Kona, finishing on Aliʻi Drive.

Since 1982 the race has been held in the fall each year, before which it was held in the spring, giving two races in 1982. The most recent Ironman World Championship took place on October 9, 2010. Qualifying for the World Championship is achieved through placement in one of the other Ironman races or some Ironman 70.3 races.

The current Ironman Hawaii course record was set in 1996 by Luc Van Lierde (Belgium), whose winning time was 8 hrs 4 mins 8 sec. The women’s course record is 8 hrs 54 mins 2 sec, set in 2009 by Chrissie Wellington (Great Britain). “from Wikipedia”

www.ironman.com

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2010 Ford Ironman World Championship

The resume of IWC, the Hawaii – Kona Ironman 2010

Aussie “Macca” did it again, champion 2010 agains’t Craig all odds.

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My first training

Eu comecei no dia 15 de Janeiro de 2011.

I started on January 15th 2011.

Primeira corrida Macau-Taipa, 1h de treino 6km.

First run Macau-Taipa, 1h training 6km.

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Inspiration

Yes I can
Sim eu consigo

Hawaii, Kona 2008 – the magic island

Dick and Rick, first contact with IM

Jeff Glenn, Who make it simple


Chrissie Wellington – 3 straight wins IWC and IM record in South Africa

Paula Newby Frazier – yes you can, 7 IWC wins

Chris “Macca” McCormack – 6 attemps to win and now 2 wins IWC

my father – with several half & full marathons at age of 73

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Hello World!

Publicar um blog, porquê.

Depois de vários anos como n.1 de ténis em Macau decidi iniciar um desporto novo, o triatlo. É um tri desporto global e posso treinar quando, onde e da forma que quero sem depender de ninguém.

Quero informar todos aqueles que tem interesses comuns neste desafio e que tem as mesmas dificuldades que eu tenho em encontrar informações.
Quero ganhar animo mantendo publicações diárias principal/. em alturas difíceis.
Quero partilhar e encontrar on-line pessoas, soluções, referencias e contactos para os problemas que possam acontecer.
Publish a blog, why.

After several years as tennis n.1 player in Macau-China, i decided to start a new sport, the triathlon. It is a tri global sport and I can train when, where and the way I want without relying on anyone.

I want to inform all those who have common interests about this challenge.
I want to win confidence keeping daily publications principally in difficult moments.
I want to share and find people online, solutions, references and contacts for any problems that may happen.

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