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