Tag Archives: Aljezur

Embrace Sports 14/10/14 Transition training and a ride to Aljezur

14 Oct

Tuesday 14th October

The day started with transition training in a local car park with Graeme and Andy. I was surprised that so few people decided to attend – I know that some of the others are very experienced, but I’m not sure that all of them are. Stu and I have done a couple of these workshops in the past, but we still think there is a lot of room for improvement.

Graeme broke the steps down, so that we practised running with our bikes first. It’s amazing how many experienced triathlons that I’ve seen a races who try to hold their bike’s handlebars when running in transition. This increases the risk of an accident as the runner is more likely to be hit by their bike’s pedal.

After we’d practised turning to the left and to the right with our bikes, we moved onto mounting our bikes. I’m quite confident at doing this in the car park, but I’ve not managed to do it whilst moving in a triathlon – I’m one of those annoying people who stops at the mount line – sorry!

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Before practising dismounting, we had to build up to it by swinging our ‘free’ leg over the saddle and then back again. I find this really difficult – I think it’s a combination of my lack of flexibility and the chunkiness of my thighs. However, I can dismount successful and have managed to do so in all of my triathlons this year.

We then moved on to putting our shoes on after mounting and then removing them before dismounting. I prefer to wear socks with my shoes which can make mounting more tricky as my socks tend to stick to the velcro. In comparison, I’ve practised removing my shoes a lot and can do that successfully.

When we’d had a go at everything, it was time for us to cycle back to the apartments, before heading out for the main ride of the day to Aljezur.

After the 90km ride to Aljezur, I did a 2 lap (4km brick run), before going for a shower.

Graeme then did a triathlon Q&A, which provided lots of helpful hints and tips.

In the evening, we went to Vlad’s restaurant (Atalaia) for a group meal. I had requested a salad, instead of the usual choice of pasta or omelette. The meal I was presented with was ‘unusual’ – the bottom layer was lettuce, tomato, cucumber and raw onion, whilst the top layer was slices of apple and orange. It was definitely unique!

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Embrace Sports Algarve Triathlon Holiday – Day 4

5 Nov
Day 4 schedule

Day 4 schedule

On Wednesday evening we got all of our stuff ready as we knew that we would have an early start on Thursday. I was looking forward to the swim, but was nervous about the long ride to Aljezur. Fortunately, some humour sneaked onto the schedule boards:

Running and tri schedule for Tuesday

Running and tri schedule for Tuesday

The runners weren’t sure whether they would really have to clean our bikes, but Bryn decided that he was having none of it, so he added the big “NO”.

Shark fin rock

Shark fin rock

As we had established that I didn’t really fit into any of the swimming pace groups, I did some laps of shark fin rock accompanied by Andy and Kat. I’ve realised that I love swimming in the sea when it is calm. (I’ve never tried swimming in rough sea). The waves were barely noticeable, and the salt water seems less saturated than when I first swam in Fowey Harbour.

When we got back to the Giramar, I had a quick breakfast of porridge, before we set out on a 90km ride.



It started out OK, but it wasn’t long before I started to struggle. If I could have caught up enough to draft people, that would have helped, but I’m just not a good enough cyclist. It wasn’t long before we got to a long hill, which felt endless. I didn’t really enjoy it as I was getting more and more stressed that I couldn’t keep up with the others. Kat entertained herself by cycling backwards and forwards, so that she would have some kind of workout… despite the fact that she was also cycling a very heavy bike.

At the first stop, I was tempted to say that I would cycle back to the apartment, but I didn’t want to be a quitter and I was hoping that it would get better. At this point, Graeme started to explain that he wanted us to do some drills. Firstly, he wanted us to cycle for 5 minutes before changing into top gear and cycling for 5 minutes. I could understand that this would be good for us, but I refused to participate as I couldn’t keep up anyway and was still afraid that I might fall on a hill. It is something that I must try when I go out cycling at home, in the hope that I’ll be able to keep up next time.

After lots of uphill cycling, there was finally a long downhill stretch that I really enjoyed… and then we arrived at a cake stop. I decided to indulge in a cake. I had no idea what anything in the cafe was, so I just pointed at something that looked like a coconutty swiss roll. I’m sure Katherine could tell me what it is, but I probably couldn’t spell it!

Strange Portuguese swiss roll

Strange Portuguese swiss roll

It was quite delicious, although I probably hadn’t burned enough calories to justify it!

Cakes in Aljezur?

Mel enjoying a cake

Cake stop

Jennie also had a cake

Heather cake

It was nice to have a break

Cake stop 2

It was beautifully wamr and sunny

Cake stop 3

The cafe was tiny

Bikes at cake stop

Our bikes attracted some attention from the local residents

Stop bikes

…perhaps because there were so many of them!

We didn’t rest for long before moving on again. Graeme set us another drill of unclipping one foot and pedalling for 20 strokes, before clipping in again and pedalling for 20 strokes before repeating on the other side. Apparently, he also said to do this for 15 minutes, but I didn’t hear that part. I was one of the last to leave the cafe, but some of the others seemed to be going slowly, so I passed them and continued whilst I was still able to. This went on for quite a while and I quite enjoyed pedalling with alternate legs.

One leg 1

Leaving the cake stop


One leg 2

The views were lovely

Eventually, some of the others passed me and pointed out that they had stopped one-legged cycling ages ago, but I hadn’t realised – doh! I think most people realised that they had one leg that was stronger than the other and they also had uneven pedal strokes. I won’t pretend that my strokes are as smooth as they should be, but I didn’t notice any significant difference in leg strength. Yippee – I’ve found my forte!

Later on, we stopped for another break. Most of us went to the cafe, as it was serving special egg-custard tarts (a local delicacy).

Egg custard tarts

Egg custard tarts are a local delicacy


To impress Katherine, Stuart had some Sumol.

Heather decided to find herself some more toy boys. Her American charm meant that she was able to make friends wherever she went!!!

Heather and her admirers!

Heather and her admirers! © Peet Denny

Some of the others decided to cycle out to the coast and I would have loved to have gone with them, but I was intensely conscious of how slow I am, so I agreed to cycle back with Stu, John, Jen and Claire. John tried to help me by getting us into a ‘chain gang’ to practise drafting. It worked until we hit a hill and I finished my turn at the front. I fell behind and was unable to catch up again. I found it intensely frustrating as I hate letting other people down, but I just don’t know how to cycle faster. After a while, we reached a downhill and then it didn’t take us long to get back to the apartments.

Garmin data for bike ride out to Aljezur

Garmin data for bike ride out to Aljezur

Garmin data for bike ride out to Aljezur: http://connect.garmin.com/activity/402161285

When we got back from the bike ride we had the choice of doing a 4km or 6km run off the bike. As I felt that I had let myself down again by getting so upset on the bike ride in the morning and being unable to keep up with the others on the way back, I decided to pay penance by doing 6km. As I didn’t have to keep up with anyone, I felt that the pressure was off me and despite going slowly, I felt a lot happier. Unfortunately, when I got back, I found out that Jen had gone out on her bike to look for me as they worried that I had had a problem – oops!

Brick run off the bike: http://connect.garmin.com/activity/402161293

6km brick run off the bike

6km brick run off the bike

When I had finished, I went for a shower and then returned to the kitchen, so that I could help with some of the food preparation. An Embrace curry night is always to be looked forward to, and Alan’s cooking skills didn’t disappoint. I would love to know his recipe for spinach and chickpea curry as it is amazing!!!


Dinner table conversations

Dinner table conversations © Embrace Sports