Tag Archives: Atalaia

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 07/10/14 Hell on the hills.

7 Oct

Tuesday 7th October

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Tuesday morning meant ‘hell on the hills’. 9.6km isn’t a long run, but when you realise that all of it was either uphill or downhill then you know what a challenge that is. Fortunately, it was a bit overcast, so it wasn’t as hot as it had been on some other days. I’ve done this session before, but my last attempt at running the first hill was as part of a duathlon last year. It didn’t go well, so I was a bit nervous.

Some of the other runners had quite a few beers the previous evening, so they weren’t feeling on top form, whereas I was feeling good, so I hoped that it would all go well for me. My first boost came when I managed to pass a few people on the downhill. I knew that I wouldn’t stay ahead of them, but it made me feel positive.

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© Coach Andy leading the way. Not bad for a V50 😉

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© Embrace Sports, 2014. Dan.

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© Embrace Sports, 2014. Amie impressed everyone with her speed and tenacity.

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© Embrace Sports, 2014. Jen.

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© Embrace Sports, 2014. Rachel.

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© Embrace Sports, 2014. Ed was doing well, despite his hangover.

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© Embrace Sports, 2014. Keith.

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© Embrace Sports, 2014. Rachel.

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© Embrace Sports, 2014. Jan.

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© Embrace Sports, 2014. Holly was injured and unable to run, so she was challenged to cycle the hills.

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© Embrace Sports, 2014. George had managed to shake off her Bristolian pursuer…

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© Embrace Sports, 2014. But Darren wasn’t going to give up without a fight.

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© Embrace Sports, 2014. Anna.

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© Embrace Sports, 2014. Neil.

When I was running up the first hill, I saw Kat on her way down. She is such a hugely inspirational athlete (and also a fellow Team SOS brand ambassador). On my way back towards the starting point, I could see Graeme cheering people on. He is one of the key influences who started me on this journey, so I was really happy to see him.

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© Embrace Sports, 2014. I wasn’t trying to avoid the camera – I was getting rid of my sunglasses!

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© Embrace Sports, 2014. Super Kat!

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© Embrace Sports, 2014. Pamela.

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© Embrace Sports, 2014. Bernadette.

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© Embrace Sports, 2014. Ruth.

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© Embrace Sports, 2014. Anna in pursuit of Nadine.

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© Embrace Sports, 2014. Sally.

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© Embrace Sports, 2014. Sam.

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© Embrace Sports, 2014. Stu did really well 🙂

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© Embrace Sports, 2014. Paul.

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© Embrace Sports, 2014. Holly.

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© Embrace Sports, 2014. Jen.

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© Embrace Sports, 2014. Lou.

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© Embrace Sports, 2014. Super-speedy Gaby.

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© Embrace Sports, 2014. It was really great to see Graeme fresh from Ironman Barcelona.

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© Embrace Sports, 2014. Marcus.

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© Embrace Sports, 2014.

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© Embrace Sports, 2014. Nico.

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© Embrace Sports, 2014. I think this is a great photo of Ian – he looked so focussed, every time that we passed each other.

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I completed the event in 1:01:21, so I’ve got a great target for next time – I want to finish in under an hour 🙂 My average pace was 6:26/km, so I think I should be able to do better than that!

My Garmin stats.

My Garmin stats.

After we had finished running, we headed down to Praia de Porto de Mos, the nearby beach, where we took over the cafe.

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Some of the others were interested in getting daiquiris, but Amie, Stuart and I were more interested in sampling the local pastel de nata (custard tarts).

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I ordered a fruit juice, and managed to finish off all of my nuun before the juice arrived.

In the evening, we went to Vlad’s restaurant, Atalaia. Stu and I have been here before with Embrace Sports, so we knew what to expect: huge amounts of food. I ordered the vegetarian pasta and was quite relieved that the portion size wasn’t as large as on some previous visits!

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© Embrace Sports, 2014. Caroline and Jen.

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© Embrace Sports, 2014. Pamela, Paula and Marcus.

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© Embrace Sports, 2014. Our super-smiley flat-mate, Rachel.

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© Embrace Sports, 2014. Holly, Anna, Marcus and Gaby.

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© Embrace Sports, 2014. The girls loved posing for the camera!

When we got back to our apartment, I was amused to get the following notification from RunKeeper:

New PB for running 7th October

That’s what happens when you record each rep as a separate run! 🙂

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