Racing Weight Targets

Before going into the details, let me suggest two metrics (i) weight-to-height and (ii) percentage body fat, together forming a range target for an ideal body composition leading to optimal performance in triathlon. Also, I reminder, as an athlete one needs to fuel smartly and never starve. LESS WEIGHT EQUALS MORE POWER Think about this, if one…

Running Cadence: Increasing it is Good

An average runner will usually have too low of a cadence and will benefit from increasing it. I have done a few cadence exercises in that sense and already have some graphs and perception to share about running cadence. This is a continuation of Running Cadence: 180spm Holy Grail. The main question to myself was,…

Running Cadence: 180spm Holy Grail

I have improved a lot my cycling skills from working my cadence, now I have turned the focus to running. An ideal cadence will help with proper form and stride length, which will yield less energy use and less strain on the body – specially knees and joints. Elite runners will run at over 180 steps per minute (spm), while…

Non-circular chain-rings felt awesome at the first go!

The first impression from riding the oval chain-rings is that pedaling feels much smoother, which is exactly the opposite of what I expected. It is true there needs to be some adjusting, but my perception is that the ovality of the rings almost forces the pedaling circle to be ‘rounder’ and therefore more efficient –…

Post-workout homemade Chocolate Milk

This chocolate milk is a fast, nutritious and delicious way to consume protein in the post workout. It helps the body recover, it is better than consuming processed blends and products (usually expensive and not always very good for you), and it will keep apetite in check. [leia em Português] * featured photo of Mirinda…

Indoor training as exciting as playing X-Box (or PS4, you decide)

If you don´t believe it you don´t know Zwift. It is similar to a video game but powered by pedaling and it is a definitive complement to real world training (In fact, it is more of a simulator than a game). See this introductory video (link) or check out my latest training session on Strava…

Homemade Yogurt – fast, easy, good for you

Making you own food is up there with the most satisfying things in life, so give it a shot, making yogurt is fast and simple, it is a great source of protein pre and post training, and there is no additives and inflammatory ingredients. You will need 2 ingredients: milk and a fermenting starter culture….

Calendário do Triathlon 2016 – Brasil

Encontre aqui um resumo das principais provas do triathlon nacional *** Main triathlon events in Brazil for 2016 *** Abaixo coloco as provas já confirmadas e provas que aguardam a divulgação de data (estas estarão listadas com a data de 2015 e com a fonte mais clara). As provas já realizadas trazem os nomes do…

Find the Right Cadence

Cadence is a key aspect of Triathlon, especially on the bike, and there is much debate about this subject: should one ride high cadence or low cadence? There is usually a trade-off: lower cadence means more muscle stress and drain with a lower heart rate level, while higher cadences mean higher heart rate and aerobic strain,…

Ironman 70.3 Itaipu (Brazil-Paraguay) with Strava links

Last August I participated in IM 70.3 Itaipu, a race that starts in Paraguay (swim and bike) and ends in Brazil (bike and run), all of the course is within the grounds of the largest hydro-electric generator in the world. The venue is astonishing and the race is really challenging. SWIM – tranquil lake, start in the water….

The fears of the open water debut

I can’t drown, this was my first concern on my inaugural triathlon. Although a valid concern, there are obviously better things to focus on in preparation for the open water debut which will lead to the end goal of remaining safe and reaching T1. But one thing is true, you should definitely prepare adequately. The beginning…

Race Day Checklist and Tips

The Race Day Check List First suggestion is that you assemble everything you are going to need for the race before start packing. I like to take a Picture so I can have a visual check in race morning and also it helps if once I have packed everything I suddenly become doubtful if I…