Ironman Cascais 2023

Hyrox athlete to Ironman EP 3

Written by Tiago Lousa

Hybrid Athlete and Elite Coach

Doing an Ironman 70.3 was on my bucket list. I chose to my first near my hometown: Ironman Cascais. This race was amazing in the off-season of my Elite Hyrox career. In the following article I will explain How I adapt to this sport and how I feel it.

Swim 🏊

Didn’t feel great. Even slightly uncomfortable until the 500m mark.

Unlike what I planned with my coach David Matos, I couldn’t take advantage of the water draft from faster athletes. Besides having failed a lot in my pool swimming sessions, I felt a Lack of specific open-water training with other athletes. Doing some short-distance triathlons can be a good solution.

I focused on keeping a high stroke rate and using my legs.

Tried also to navigate correctly.

The time was better than the feeling. < 30’ (1’33/100). In my mind, I was getting out of the water at 32-33’.

Drank ‘some’ water. Not too much.

Tried not to slow down on T1.

I think 4’00 is a good time considering that to get to the bike, we had to climb 400m+


Bike 🚴

It felt very good. Enjoyed the ride all the way.

It was the ‘sport’ where I had the most doubts but the one I loved the most.

I only started my bike training 4 months ago. In total, I have done 16 to 18 outdoor rides. Just one above 80k.

If, in July, you told me I would average 35km/h during 90k (without drafting), I wouldn’t believe it.

The goal set by my coach David Matos was to average 240-245 watts. I ended up with a 262w Normalized Power average.

In terms of segment time, I was hoping for 2:30 / 36km/h

But speed depends on many variables other than power produced: weight, aerodynamics, wind, draft, power distribution/ climbs, etc. So, to be faster, I don’t need to push that much power, but I need to improve on the other factors. This game will be fun 😃

Surprised that I felt comfortable 70-75% riding of the time on the aerobars.

Had some setbacks, though. I lost 80% of my nutrition on a bump (5/7 jelly bars flew away). Broke my aero bottle. That would have its consequences later. 🏃🏻

It’s a learning process. I have made a few mistakes that are easy to correct.

The bike segment is where I have the most margin to improve. I don’t think improving 5-8’ on the same course will be hard. And 12-15’ on a flat one.

Tried not to slow down on T2.

I think 2’00 it is a good time.

On to the run!


Run 🏃🏻

Not a bad feeling coming out of T2.

The goal was clear: 4’00 pace all the way, right coach David Matos 🫣?

For the record, The course isn’t easy in terms of constant pacing.

Two 10.5 km laps.

Each lap has 2 hills/2 downhills (2-3% incline but 1k+ long each).

And – to me, the worst part: each lap has 6 or 7 ‘U’ turns. When you are tired, the 180-degree turns can break you up even more (something to work on)

First 5k: 3’52 😎

First 10k: 3’55 😆

Last 10k: 4’18 😏

Last 5k: 4’22 🥵

Final avg: 4’06

Final time: 1’26’00. (2’ off the goal)

Running is my ‘base sport’.

It was arguably the worst part of the entire race.

What I think influenced this breakdown:

1. Very poor nutrition during the bike;

2. Bike position (not used to ride TT/ aero bars. That compromised my hamstrings and stomach);

3. Maybe- just maybe 5-10W above what I should be on the bike;

4. Overpacing on the first 4-5k 🏃🏻;

This was the race segment that felt the most bitter. Suffered like hell on the last 6-7k. It’s something not to repeat (at least with this finish time).

On to the finish line!

Come close and watch the Race Day episode, where I also talk about my feelings about racing in Ironman 70.3 Cascais 2023

ESCUDO WATCHES sponsored this race and vlog series

Media team:

Video: Filipa Ribeiro
Photo: Gonçalo Barriga
Drone: Tiago Santos

Amazing Photos by Filipa Ribeiro ❤️

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