…The Official sound track of the day: Josh Rouse - Come back
Yesterday’s was: The Knife - Marble House
And my suggestion is: Say No to IPODs and MP3 players, those are for weak people 
YES, I feel happy, must be the weather. Chilly but sunny, hmmmmm so good to “hammer” on the bike when its sunny. For those who red my last post, today i was indestructible 
Feels good to go out, i have about 31000 meters to swim this week…
Some days i just cant ride without thinking whats coming behind me. A pretty annoying feeling that something is going to happen. Seems like I’m always thinking about the 3 accidents i had (all in a row a few years ago). The most traumatic was the one i don’t remember a thing, the last one. I do remember that i was riding in a shoulder, that’s it, i just remember being in the ground screaming like a guy that has just been run over by a pick up truck from behind. the other 2 accidents i actually saw what was coming. Its the weirdest feeling when you realise in a few milliseconds that well, you’re screwed. The good thing is that i am actually a lucky guy since all accidents were freaking huge but i escaped just with an headache and a destroyed bike.
So although pretty much all year round i feel comfortable riding in the traffic (the worst thing that “you” can do is riding scared) feeling almost indestructible, there are a few days that i just cant think in anything else other that what comes behind, with that crap thought “I’m going to die one day under a car” because of a dumb ass driver that doesn’t respect that we, cyclists, have the same right to use the road, wherever i am riding, a crowded road or empty roads.
Anyway, all this to say NO, i didn’t have any problems in my last ride, just one of those days…
At 8:36 am (after swim workout) Sergio Dias with his 150cm tall frame said in all his heterosexual manly voice:
———————>You’re chubby<——————-
The man has spoken! Of course there aren’t any mirrors in the pool.
But that is the truth, well I’m not chubby, I prefer to say I’m a bit heavier, AAAH!!. But I would never keep the 3% body bat that I had in IronMan Hawaii for long and now and now I am heavier, don’t know how much and don’t even care, I have all my “body fat toys” well out of sight. Its freaki’n winter, who cares about Body Fat besides, I can beat Mr Sergio Dias in a snooker game whenever he wants because he the table is way higher than he is, and he has a baby running style 
and since everyone likes swim workouts, here is one
800 choice
100 CU + 2x(50 RA + 50 LA) + 100 CU, with paddles + fins
(50 RA + 50 LA) + 100 CU + 100 swim, with paddles
(50 RA + 50 LA) + 100 CU + 100 swim, withOUT paddles
5×400 paddles, bilateral
400 Zn2, bilatera
200 relax
Disclaimer: Mr Sergio Dias isn’t 150cm tall but I bet he is shorter than 160. He also runs like a 3 year old child
Some times we always do something different right?
I did today, i went for a ride in Sintra. What the hell is that? here, take a look
I had pleeeeeenty of time to do the ride so i met some friends in the pool (2km from my home) at 9:30. i only left for the actual ride at 10, why? Mr Migalhas (helder) had an unbelievable fight with a wheel to see how many tubes he could destroy. 4 i think, after that a “forget about it, just go, i’m going home”, that was quite a defeat for Helder, hope he recovers quickly.
Back to the ride, small group today only 2 with me and they only wanted to ride for 2h (everyone is slacking that is good :P) so around 50min into the ride i was alone, poor boy. Normally i just go around sintra “mountain” (takes 2h:30m), its isn’t that big, about 600m high but I’m at sea level. Good roads for climbing and less traffic. But riding inside the mountain is pretty darn hard.
Good climbing? sure, its everywhere, 5-7km through the woods with somewhere between 10 and 15% and narrow roads. Its actually awesome to ride there, i love it but riding there is like go hard up, don’t pedal downhill because roads are too narrow and there are U shaped turns everywhere and the added bonus of humid surface so basically i go slow uphill and go slow downhill.
Sintra is more a mountain bike heaven than road, there was TONs of mountain bikers, the interesting part is that they are always with both foot in the ground (not pedaling) ;). I need to try that though, the mountain bike part, not the holding a mountain bike while watching a road biker cruising (YES, I’m riding a perfectly normal road bike now).
Good fun bottom line~, always good to do something “stupid”
ride stats:
- total climbing - 1560 meters
- total distance - 108km
- Average power - 219W
- Average HR - 141
- Average speed - 27.7Km/h (<- one of the reasons i dont do this kind of ride in sintra is because the average speed is always freakin low :P)
and guess what, i had a camera too, i missed some good shots but i need to practise shooting photos while riding. No, no coffee stops for me, always riding. Im not doing a tourist guide of sintra, the tourists can see This photos
No, im not back to hawaii, i wouldnt mind though.
since i had lots (ok some, or should i say a few….one
) of requests to show my power graph from Ironman Hawaii, here it goes.
Ok, im not showing everything, just a kind of a teaser .
Of course i spent tons of time looking at this graph, comparing to “others”, trying to squeeze as much info i could since this was my first Ironman race i have done with power meter. So i have my own ideas and analysis, ill keep them secret though AAH.
Having a workout in the trainer when the Sky is blue outside is a crime, Period.
The day will come when I’m forced to go to the trainer to do a 5h “ride”, that by the way, the last and only time i did that i thougth i was an idiot and will never do anything like that again. But then again, i said that same thing after My first Ironman soooooo, I’m not a trusty guy, AAH.
back to the trainer workout…..the good thing was that it was kind of short and with enough intervals to go through it quite fast.
Sorry for the guys/gals that have snow already BUT, the weather here is holding pretty well, so that’s so wrong.
need a workout for you trainer? here is one pretty tough but simple.
1:30 with 14X2min @threshold with 1 min rest.
tomorrow i will be out of the “cage” again
Here is my fat, little, new, and only nephew. Guilherme is the name and he has around 3-4 months.
I take care of him a few times (this was the case), not much fortunately…
Thanks to Brian Thompson for sending this movie link:
makes perfect sense to me
Today is my first day with scheduled workouts.
I’m pretty excited for that, although the weather totally sucks around here, i hope the winter isn’t as bad as last years or i will seriously consider moving from Portugal
For now its very light training, just to pump some blood to my retired muscles.
thats it, just a welcome post
I think that this blog thing is pretty neat and i have been reading som blogs also, so why not having my own. Ill try to post as often as i can, well at least the interesting stuff worth mentioning. Hopefully ill have people reading.
apologize in advance for any spelling and grammar “bugs” but ill have less care with it here than i have in my official website
