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19/08/2026

Dunes to my left, ocean wind trying to take my front wheel, sun doing what Portuguese sun does in summer.

I didn’t avoid this ride. I chose it.

Heat isn’t something to survive — it’s something to adapt to. Your body rebuilds itself under stress like this. Better cooling, better plasma volume, better everything, if you let it cook instead of hiding from it.

The athletes who win in October are the ones who didn’t skip the hot days in July.

23/07/2026

Me Vs Me, winning price 🙏🏼 better version of my favorite person 👽

12/06/2026

Stopping is not an option.
Quitting is not an option.
Not because I said so
because I’ve been exactly where you are. 🔥

The pain is real. The doubt is real.
The moment your body says enough and your mind starts negotiating —
that’s real too.

I know that place. I’ve trained through it, raced through it, lived through it.

And I can tell you from the other side
the extra mile is never wasted.
Every rep you didn’t quit on
becomes the foundation you stand on when it matters most.

The work you do when it hurts the most
is the work that defines you. Not the easy days.

Push through. It’s worth it.
Every single time. 💪.
If you want to start training with me, DM me TRAIN right now

10/06/2026

Most people train to escape their life.
The real work is building one worth running back to.
That starts with a plan — not motivation.
Not a goal written on a napkin.
A real structure. A real path.
One that aligns how you train, how you recover, how you show up every single day.
Because at the end, the life you want isn’t found.
It’s engineered. 🔩
If you’re ready to stop escaping and start building — that’s exactly what I do.
Link in bio. 👆

05/06/2026

Nobody gives you a champion’s mind.
You build it. Rep by rep. Session by session.
The dream doesn’t care how you feel today.
The bike doesn’t care if you’re tired.
The clock doesn’t care if it’s 5am.
But your mentality does.
That’s the difference between the athlete who wishes
and the athlete who becomes.
Train your mind like you train your body.
Every. Single. Day.
🧠 This is what coaching is really about.
Drop a DM if you’re building yours.
triathlete

01/06/2026

You don’t need 20 hours a week to finish an IRONMAN.

That’s the biggest myth in age-group triathlon — and it’s costing athletes their families, their sleep, and their results.

Here’s the truth:

→ Professional triathletes train 30-35h/week because it’s their full-time job
→ They have nutrition coaches, physios, masseuses, and zero family commitments at 5am
→ Their goal is the podium. Yours is the finish line.

Those are not the same training plan.

As an age-group athlete, you have:
→ 8-10h of work per day
→ A partner, kids, real commitments
→ 7-8h of sleep (if you’re lucky)
→ Maybe 8-12 real training hours per week

And that’s enough.

A smart 10-hour week beats a chaotic 20-hour week every time.

What does a real age-group week look like?
→ Mon: Swim 45min (pre-work)
→ Tue: Run 1h (lunch or evening)
→ Wed: Active recovery / mobility
→ Thu: Bike 90min (key interval session)
→ Fri: Short brick — 45min swim + 30min run
→ Sat: Long ride 2.5-3h (your base builder)
→ Sun: Real rest. No guilt.

Total: ~9.5h. Family intact. Finish line guaranteed.

The problem was never the time.
It was the lack of a plan.

—

Training for your first triathlon or your next IRONMAN?
Tell me how many hours you have available — DM me and we’ll build a structure around your life, not against it.

29/05/2026

Nobody handed you the finish line.
Nobody woke up for you.
Nobody put in the miles for you.
You are not your circumstances.
You are not your excuses.
You are every choice you made
when quitting was easier than continuing.
Choose hard. Choose growth. Choose the version of you
that shows up anyway.
That athlete exists.
You just have to keep choosing them. 🔥

22/05/2026

Your legs will feel like bricks. That’s the point.

The brick session is the most feared workout in triathlon — and the most important.

Here’s what actually happens when you run off the bike:

→ Your legs were in cycling mode: quad-dominant, low impact, hip flexors locked
→ Running demands your full posterior chain, vertical impact, new motor patterns
→ Your nervous system needs 4–8 minutes to adapt

The first 400m will feel terrible. Every time. For every triathlete. That’s not weakness — that’s physiology.

The athletes who know this push through. By 800m the legs adapt. By 1km they’re running.

The athletes who don’t? They panic, slow down, and lose minutes they never recover.

3 brick formats worth knowing:
→ Classic Brick: Bike → Run (simulate T2 every 2 weeks)
→ Race Sim Brick: Swim → Bike → Run (full simulation, 1x/month)
→ Reverse Brick: Run → Bike (builds pre-fatigue strength)

5 tips to nail it:
→ Start the run slow — let legs adapt before pushing pace
→ Raise cadence to 90+ rpm in the last 5 min on the bike
→ Practice your T2: helmet off, rack bike, swap shoes
→ Never stop moving — even a shuffle beats walking
→ Brick every 2 weeks minimum in your race build block

Every brick session is a dress rehearsal for race day.

Save this. You’ll thank yourself at the finish line.

—

Training for your first triathlon or building toward your next IRONMAN?
Drop me a DM — let’s structure your brick sessions around your race calendar.

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