Thought of the Day: SPORTS

Showing posts with label SPORTS. Show all posts

Besides the fact that i am not so good like the pro's i don't ride in a peloton. To ride inside in the middle of the peloton a cyclist saves lot's of energy. i ride in a groups of 4 or 5! not enough.

From Peter Attia Blog, I think most casual fans of cycling know that riding in a peloton can provide an energy savings, but this just floored me: “Practically speaking,” the article notes, “the energy savings is the equivalent of pedaling 9.3 miles per hour while actually flying down the road at 33.5 miles per hour” if you’re in the right spot.

This year I finished 8th with an average speed of 21,3 km/h (best ever for me)
i raced for 42 hours
The winner Pedro Simas from my team made 37 hours for the 906 km mostly off road
this year i wasn't so skinny but i felt strong. i started with 76 kg and in 2012 i started with 70kg.(Froome weight is 69kg)
The year i can be strong & skinny i will win!
no flu
no gastric problems
I started with a lower back injury (From the Pilates class) that plagued the first two stages. after that i took big pain killers and no more pain.
i broke one wheel spoke before the start of the first stage (warming up) and two spokes at the 7th stage. i was lucky both times the wheel keep working more or less ok
I am a very good endurance machine but i am losing peak speed
on stage 5th below i did 3rd place. My best stage ever. It was the longest stage of this year race with 188k. This shows that i can do well in Ultra long races but i have no chance with faster riders in short distances. on this stage i was alone most of the distance just pedaling steady. I ended up in 3rd i put some time in my competitors.
How can i do better without training long hours ? I will let that to my coach Nuno Sabido.
The top guys in the classification ride daily and i can't do that. sometimes i can do some spinning at night before going to bed. but i can't and hopefully i won't ride outside daily like a professional. only if i stopped working and i don't want that.
what is the solution to ride fast without ultra long hours of training?
I race with a hard tail bike. i have to figure out if the lower back pain would disappear with a suspension bike (1 kg more). All the winners of Transportugal rode with hardtail, no one with suspension ever won this race.

i am happy to take advice

SRP 165

Serpa mountain bike in the rain

2nd in the over 50 years class and 10th overall

it was a good start of the season

i raced probably a bit over my limit in the first 3 hours (see the graph with the pulse) but i didn't want to miss the group i was in. I reached 170 beat per minute and stayed there a bit to long.In the end as you can see in my pulse i started going down after the 4th hour until the 8th hour at the finish line.

average pulse in the 8 hours was 154! not bad for me

i eat properly on the bike, Hummer Perpetum and water. after the 6th hour i stop at a food station and ate half an orange in 5 seconds! i didn't stop to pee because it was raining big time.

i lost the 2 lighter gears due to water and sand. This happens often to my. I am considering moving to an Eagle perhaps it can stand bad weather better. without the last two gears in the steppest sections i had to dismount and walk. i lost a good group with Nuno caeiro when we reached Paymogo in Spain. he finished 7th overall.

i need to improve my recovery because Sunday i was completely empty and i couldn't move from the coach. In two weeks i am going to try to finish Transportugal and this is a 8 day race with no rest day. I need to pace myself to be able to ride the next day.

I want to thank my coach Nuno Sabido because i never been stronger despite having 3 or 4 kg over my race weight.

The key message: If you want to be an effective leader, and rise in the ranks, get enough sleep.

HBR

Fatigue makes cowards of us all

— Vince Lombardi

Surprisingly, one group that doesn’t need to heed these warnings is executives. In our assessment of 35,000 leaders and interviews with 250 more, we found that the more senior a person’s role is, the more sleep they get.

HBR

I know that sleep is key for athletic performance, my coach don't want me to wake 3 hours before the start to eat. it's better to sleep 2 more hours! so we should do everything we can to sleep more. to me with 5 kids and a dog in house it's not easy. i know that sleep is key. i know that sleep = performance

Getting extra sleep over an extended period of time improves athletic performance, mood and alertness, according to a research abstract that will be presented on Monday at the SLEEP 2008 22^nd Annual Meeting of the Associated Professional Sleep Societies (APSS) in Baltimore, Md.

Resultado de imagem para sleep affects performance

I am trying something i have read

1/2 of the plate veggies
1/4 Protein
1/4 grains

plus fruit / Almonds and Brazilian nuts
tea and less coffee

losing weight and being strong

start at 80 kg and a waist of 95 cm !

let's see what can i do

It is easier to prevent bad habits than to break them.
Benjamin Franklin

Motivation is what gets you started. Habit is what keeps you going.
Jim Ryun

I have a dog and of dogs are not like people. however all the things that started in a certain way became an habit and now are routine. He knows what to expect and is very happy i think!

The bad habits he has now it's almost impossible to change.

i guess for a dog it's difficult to start bad and then change.

he does't eat human food from day one, now he doesn't circle the table while we eat
he is not allowed to enter the living room, now he stays outside even when i am not at home
he does his poop in a garden from day one and now he never poops in the walkway
he only eats at daybreak and he is not eager for food all day
it's illegal but i never put a leash in the dog. now he just walks besides me everywhere

So for a dog or at least my dog it's very important what you do in the first days. Start well is my advice.

for me i think all the bad habits i have are a result of illness and lack of goals. as soon as i have a difficult goal in sports or in my job everything goes in to place. everything. i need to sleep more, i need tonot drink wine in the week days, diet, i get up before 6 am, i don't check email as often, cold showers etc...

be busy and everything gets in place!

Saturday i did the Troia Sagres. Thousands of people in the road.

200 km. Our Team did 36 km/h it was a good training.

here a small video at the start with some 6 degrees celsius. I am the last one to be seen with a white helmet

it looks like some doctors were wrong! It's not fat or cholesterol the origin of heart disease!

perhaps sugar or cigarette

Resultado de imagem para all heart disease cigarette

Yesterday i did my first Heart exertion test !

I reached only 180 bpm and them i stopped, i could do more but it was enough. 20 minutes.

Conclusion: Hydratation has a role in the function of the Heart? apparently the amount of blood is affected by the level of water in blood. Too little is not good

Why i can't ride at 40 km an hour ?

Transportugal race 2018

Completely empty !

Tomorrow starts my race season!

good sleep = good performance

I have a new diet

I have a DOG

A very good Day

It's not cholesterol

Heart Exertion Test

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