Upcoming

15 Nov - Meia-Maratona Nazaré (http://www.mmnazare.org/) - Half-Marathon

06 Dec - Lisbon Marathon (http://www.lisbon-marathon.com/) - Half-Marathon

27 Dec - São Silvestre Lisboa (http://saosilvestredelisboa.com/) - 10 Km

31 Dec - San Silveste Vallecana (http://www.sansilvestrevallecana.com/) - 10 Km

Here we go!

After too many nights out and vacations in Italy I have hit the bottom. It's time to start thinking of 2010 and get ready for what's coming. And that's Ironman.

I will start off with a "from couch potato to athlete" week. 4 swims, 3 rides, 3 runs, one gym.

So here I go..

2nd at the Olympic Distance National Championship and that's it.. for 2009!

So yesterday we all had our last race of the 2009 oficial season. National Championship, olympic distance, grand finale. Only the 80 best ranked triathletes in Portugal were allowed to enter the race and it was a great event.

Bruno Pais, Duarte Marques, Miguel Arraiolos, João Pereira, Vasco Pessoa and José Estrangeiro were the big names pointed out for contention on this year's championship and I was the outsider as my swim has been cleary off the front pack pace on past years. Not this time though.

The race was on. I had a clean start on the left and clear water to swim forward right away. I drafted Duarte Marques for most of the first lap and then bridged to Vasco and Arraiolos feet. Felt powerfull but the last 300 meters or so had a tough increase of pace and the pack was really streched out of the water. On T1, Bruno Pais made a break right away and was out alone. Yet, we didn't let it go and formed a group in pursuit. By the second lap (of eight) we slallowed Bruno into the pack. On a pack with ITU boys, I cleary don't have the speed to match their run. So I had to play my card on the bike. Third lap completed and I tried to breakaway. I got a 200 meter gap and the next I knew Bruno stormed by me screaming "lets go!". In one lap we gain one minute and kept increasing the lead over the rest of the bike leg. We both worked hard and Bruno is the guy you wanna make a break with as he's always on a stellar bike fitness. On T2, we had FIVE minutes on the chase pack that contain all the remaining contenders for the title. And that made my race. Bruno won with a clear margin his SIXTH national championship and I was able to cruise control to the line. João Pereira had the fastest run and finished third ahead of Miguel Arraiolos and Duarte Marques.

Full results are here

This was the best end/last race I could hope for a 2009 season where I had some tough and desmoralizing first few months. Slowly I regain confidence, built my swim form and got back on track and now I'm excited for 2010.

But for now we celebrate!

So Lieto walks half the photage and still finishes second..

What's hot

Since Titan 1/2 IM, I feel like my season is over. I do have the National Olympic Distance Championship and will race it hard but I just feel like I'm already on vacations.

So what's hot from this past few weeks. After Mulebar, I've settled with Sailfish wetsuits for 2010 and will be swimming out hard with the latest G-Range model. I've tried it (borrowed from Bruno) and it felt pretty awesome so I'm excited to be on board with Sailfish. The also hot news (but not so great) is that I'm currently looking for a bike sponsor. I do believe in Planet-X products and have only to be thankful for their support. But I feel the need for a change and try something new. Hopefully I will get this arranged before the end of November.

And the HOT news. With one year in advanced, is my ambition to race Ironman Florida 2010. Seeing Ironman Hawaii reminded me of what I really what from the sport and so in November 2010, I hope to be in Panama city beach and race for the slot for Kona 2011. I so looking forward to it. This is it, what it is all about.

Triatlon Titan (1/2 IM) - this one deserves a race report..

Triatlon Titán Sierra de Cádiz is something else. It has the hardest bike+run course I've ever done over an half-ironman distance. I finished in 4h54 and got second place behind Ruben Ruzafa. We both went under the record time for this race.. but Ruben was on another level yesterday.

The venue:

70 km down of Sevilla, the race starts 4km from Zahara de la Sierra and most of the not-sportive happenings (registration office, briefing, pasta party, etc) are on Algodonales. Beautiful place and once you get there, surrounded by all the mountains you know you are up for a challenging race.

SWIM - 26:24

2 laps, 1km each. I sprinted on the start and got clear water right away. With Ivan Tejero on the field, I saw a guy on the right coming close and though I would draft him until the first buoy. But when I realised it wasn't Tejero, I got to my business. Tejero did however come to me with about 500 meters in but stayed beside me. I though we could have worked together and put some time on the field but that didn't work out that well and we did most of the swim side-by-side. Well.. a long day was still ahead so I just cruised to T1.

BIKE - 3h08

The time really tells it all. The course is basically up the Puerto de Las Palomas two times in two different directions. The first time, you have a 15km climb with maybe 6-8% and the second time it's a bit longer 20km with the same grade although there are a few steep sections. Between the hills you have about 35 km of moderated up and down hills on the valleys and the rest is the downhill from Las Palomas. The problem is, the downhills are also tough as there are a lot of sharp cornering, U-turns and just techincal parts to get thru and that makes all the course just slow. After exiting the water in first, I got my air time until maybe 20km into the race. Ruben Ruzafa, Xterra World Champion in 2008, stormed by me and I though maybe a road bike is more apropriated for that course. Even if I had a road bike, I doubt I could go with him and so I lost a bit of time on the first time over and down Las Palomas. About half a way on the bike, I had a 3'00 split for Ruben. By them, Francisco Villaescusa had also caught up with me and we were riding together. On the second time up, I lost more time and got a 6'00 split to Ruben on the top of the hill but Villaescusa had already faded back and so I was riding solo again. Down the hill I lost over 2 minutes on those 10 km!! Into T2, I was 8'30 back in second.

RUN - 1h19

Running on a half-ironman is my thing. I never before bonked and can always finish with a strong last 5km. But this is THE Titán. The course goes from transition area up to Algodonales, back and up Zahara de la Sierra. It's hard and really HOT going to Algodonales but what will tear your legs apart is coming down from Algodonales and back to transition area. On the 14km mark I had closed the gap to 6'30 but that was the closest I ever got. The final 3km are ALL up hill and the final km is brutal up to Zahara's center. I was just happy I didn't have anyone trailing and could just "relax" on that final challenge.. I'd go with a guess of 15% for that last climb. Once you get to the finish straight it's a relief. I took my time and enjoyed the finish. All is worth it and there was an huge crowd on the Plaza to cheer the arrival of the Titans.

It's a awesome race and it's one REALLY tough cookie but once you get to the finish line, it's all worth it. It feels really good to get this race done and it's one feeling you will only know if you ever do it. I'm sure I will come back one day and maybe take a few photos during the bike course :-)

Up the hill

After Setubal's Olympic Distance, I've been feeling kinda tired. Strangely tired. The week before the race I was indeed on a mission in each and every training session. But even so.. I just raced a Olympic distance triathlon. I guess short course is tough.

Tomorow I'm taking off to Cadiz, Spain for Triatlon Titan (www.triatlontitan.es), the toughest half-ironman race held in Spain. In fact, the race has became a legend amogst the spaniards. They see it as more of a matter of finishing it and not so much racing it. Although the bike course looks extreme on the paper and the splits from last year are SLOW (3h05 for the first biker on the 90km course) it's just two big hills. Should be managable. However I may be wrong but I was a full month in Font Romeu training on some of the toughest climbs there is so hopefully I'm up for the challenge this race represents. Despite all the climbing, I'm still taking my Tri bike instead of a normal Road one. I just hope I don't regret this decision. With guys like Ruben Ruzafa (Xterra World Champion) and Francisco Villaescusa (last year's winner) on the starting list, odds are that I get caught on the bike by them, try to go with the flow and then blow up before the last big climb and have a painfull run. Hell with it, that's the fun part! You know.. crawling to the line :-)

In futher news, I'm pleased to have agreed terms with Mulebar Portugal for 2010. Fueled by adventure, I will start by climbing Sierra de Cádiz!

The stats from the last couple of weeks:

Week 36: 20km swiming / 346 km riding / 51 km running (including 1/2 IM Guadalajara)

Week 37: 15km swiming / 248 km riding / 48 km running (incl. 1/2 IM Sanabria)

Week 38: 15km swiming / 380 km riding / 43 km running

Week 39: 15km swiming / 329 km riding / 60 km (incl. Olympic Distance Setúbal)

Back with news

First things first. Duathlon Worlds:

• Sérgio Silva 4th
• Lino Barruncho 8th
• Tiago Silva 3rd U23
• João Silva 7th U23

Next up, my race in Setubal. Had a confortable swim, can't remember the last time I felt so powerful on the water and when I got to shore I saw Duarte Marques and João Serrano's asses. Damn.. this guys are way faster than me so I guess I got luck on the start and caught some great feet to draft. The bike was very technical and windy, Bruno Pais and Duarte Marques made a small breakaway right on T1 and we were unable to pull them back. They got to T2 with a minute in hand over my group that was reduced to myself, Miguel Arraiolos, Vasco Pessoa and João Amorim. As I said, although we worked hard, we couldn't close the gap to the front duo on the 41km course. It had too many dangerous turns for me to go all out as I knew it wouldn't make that much of a difference. Once on the run, I had to let the boys go on the first lap as it had some tricky turns and a TOUGH hill that had to be "pre-recognized" first. Once I got my legs loose, I was steady on the pace and pulled back Duarte Marques who was still running strong and then Vasco Pessoa who had made a move right at the begining of the run. Miguel Arraiolos was too fast for me and Bruno Pais is still on an upper level. So, Bruno first, Miguel second, I got third. The run was tough and a bit long so it was a solid effort, great test race and I feel ready to smack the hills down next week on my last half-ironman race: Triatlon Titan. Full results are here.

ITU Mar Menor Premium Cup: Raquel Rocha was the first portuguese gal in 14th place, just one place short on the bib to the Youth Olympics but Miguel Fernandes in 4th made it with a awesome run. So we have one male bib number, hopefully we will make it with two athletes there.

Tomorow is back to business as Titan is just a week away! Excited I am.

Busy day worldwide

- Triatlo de Setúbal - Olympic Distance, draft legal with the top national athletes present

- ITU Duathlon World Championship with João Silva, Tiago Silva, Sérgio and Lino in the mix

- ITU Mar Menor Premium Cup with the youth national talents fighting for some room at the top

I should move to Spain

Got confirmation of my "slot" in Triatlon Titan. Racing with number 136 one of the most epic events held in Spain. I got the bike course in MapMyRide here: http://www.mapmyride.com/ride/spain/sierra-c%e1diz/585125302891919292 should be tough and fun.

In the mean time..