As the best Portuguese ironman distance athlete, could you talk about your last season?

2009 was a good year overall, I had great domestic races, was 8th in the toughest ironman in the world (Lanzarote) with the fastest run, got a 11th place in Prague LD European champs which was good I think,but  I could finish well inside the top10 if it wasn’t my destroyed feet that slowed me down almost to a walk,

nevertheless it was a good result for my country. After that I focused on a good race in Hawaii, the preparation was the best ever but race day was a complete disaster from the very beginning to the Alii drive last few meters. Hawaii is always a season definer but in the big picture I had a good season.

You were 11th of the European LD. Triathlon Championships. Do you think you can improve this year?

Yes, as I said it could be better this year as I believe I could be well inside the top 10 with maybe a 3-4min faster run split.The "Nice" distance (4-120-30) is a awesome LD triathlon and I think LD in ITU should remain just like that. This year it will be in Vittoria, Spain and I will of course do my best to represent Portugal with a good result

You have a 19th and 20th place in Kona already. What happened last year?

I had a great preparation in the Pyrenees, I was there for almost a month in Font Romeu preparing for Hawaii, everything was great, and I was feeling awesome and strong before the race.For some reason I was dead race day, maybe I was too excited, maybe I had too much expectations and put too much pressure on myself, that was very disappointing but even with an empty tank I did the distance, I don’t even remember how much time it took but I respected the race, the racers and venue.

Can you please tell us about the right nutrition strategy  for an Ironman race?

Depends a bit on the race, at least the fluid intake. I consume a lot of calories, from 500 to 600 cals in the bike and I try to have as much as I can during the marathon and in each aid station. I also only use powergels and energy drink/water during the race.Fluids are around 700 to 1000ml of fluid.This has been working for me, nutrition is of course very personal and there is no perfect nutrition that works for everyone at every race.Trial and error in key workouts and race are crucial to learn what might be the best for nutrition.

Can you give us an insight of your average mid-season week?

It varies from 25 to 40 h depending of the period I’m in. 2-3 gym sessions, 6 swim workouts, 13 to 20h of cycling and 5 to 7hours of running, intensities apart there is no big secrets, hard training and good rest.

What is your 2010 race calendar?

I had scheduled going to Australia but since I had a low back injury and I like to prepare well for a race i will instead race in Utah, USA. Between that and the European LD championship I’m not sure what will I do but I would love to go back to Lanzarote.

The European and world LD Champs are the mid season races and after that it depends on if I have my slot to Hawaii, I’m not totally psyched about going to Hawaii after 2 bad years but I will sure be in Florida with a group of Portuguese athletes that will race there too.I have of course a lot of domestic races too.

Would you speak a little  about triathlon in Portugal?

Portuguese triathlon is small, although there are very focused athletes and talents like Vanessa Fernandes, Bruno Pais, Duarte Marques have of course great results in ITU racing, there is a great number of young athletes, some of them are my training partners that are phenomenal and will sure have a great future in the sport. As for Long distance and Ironman, I have been the lonely man for the past few years but my good friend Pedro Gomes will sure get some good results in middle distance and in his debut ironman Florida. Ironman Triathlon is getting more and more fans in the age categories and I think I have been a good reference for the ones that like the challenge of 3,8-180-42,2. Hawaii has had some Portuguese athletes every year besides me, 3 to 5 of them and this number will surely increase in the next years, I hope.

Thank you Sergio Marques.