Tiago Costa

Internet entrepreneur, kitesurfer and triathlete (Ironman Finisher). Founder of WayNext – digital agency and other companies. Blogging for myself, this is not the agency voice. Welcome!

8 July 2017
by Tiago Costa
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Ironman Austria 2017 – Klagenfurt – Race recap

It’s been a long time since I’ve written on this blog. Again, I’m taking the idle time while flying to write a review of my last sports challenge. I’ve started writing this post flying from Venice back to Lisbon (because that’s the route we took to get to Klagenfurt) but I’m finishing it flying to Frankfurt where we will  cheering my brother to the finish line of his second IM race.

So, back to Ironman Austria, last Sunday, July 2th, I have raced my fourth Ironman distance triathlon. I have been mainly focused on the preparation for this event since the beginning of 2017 and that has included two other major events: Sevilla Maraton in February where I PR’ed with 2h53m (runners will be runners will be runners…) and also the already classic Challenge Lisboa, an half ironman distance triathlon in May.

Besides this main races I have entered Évora Granfondo (160km bike ride), spent an amazing week at Clube La Santa in Lanzarote and a couple of days at the sunny Algarve where you find great conditions to practice sports all year round.

Regarding Ironman Austria, it was without question the race I felt more prepared to do. I have managed to put in many quality training sessions during the last 6 months and mainly during May an June where volume went up while not reducing intensity too much – in fact, I was doing both long sessions and intensity sessions throughout the weeks in all the three sports, plus additional strength and funcional work at the gym (mainly to keep injuries away and increase leg strength).
When the season started I decided to focus on the swim. So during winter, when I usually don’t pedal so much, I took the time to improve my swimming skills. I knew before hand that it was a shot that could not hurt but that could also not deliver significantly. Swimming is indeed a very technical sport and one that is not easy to master if you have not practiced it while very young. This is my case and even with the help of some amazing swim coaches it seems like I have not improved so much. Maybe I have dropped my 100’s pace from 1:52 to 1:40/1:38 or even a bit less but that is still not sustainable for longer distances and definitely not for 3.800m Ironman swim. 

We arrived in Klagenfurt, the mid size town where Ironman Austria takes place, on Thursday before the race after flying in from Lisbon to Venice and then driving up north. Klagenfurt is a relatively small city but it is fairly sophisticated. The people are not so friendly with tourists like one would expect but we enjoyed our time over there anyway. 

When we arrived no one still knew for sure if it would be a wetsuit legal race since the water had reached more than 24,5C for several days. Anyway, as race day approached the temperature was dropping and we finally could swim with the wetsuit making it a bit more manageable. 

I had the chance to swim at the Worthsee lake twice only to find myself swimming really slow without the wetsuit. The swim venue is really beautiful and surrounded by mountains, matching lake Zurich where I have raced in 2015, even if the water is not as clear as in Switzerland.

Although I was in my best shape ever to race an Ironman some things were keeping me a bit anxious approaching this race:

– the unknown about wetsuit / non-wetsuit

– me feeling slow in the water without the wetsuit

– not so good sensations on the bike when I pedaled on site

– the fact that my wingman (aka Z4) with whom I have done most of the training was absent after being hit by a car while running.

On the other hand, like I wrote, I knew I was well prepared and my running sensations where great with the legs wanting to go faster than needed on those shake downs before the race. Also I had the full support of my wife who was always pointing out the good things regarding that race and all the effort I had already put into it that would come to good use.

So it’s finally Sunday and breakfast is served at 4am. The place is busy with all athletes eating, each with it’s own very tested recipe. I took a fairly light breakfast including mostly refined carbs, sugars and a bit of protein, all washed down with a decent amount of caffeine, of course. 

After that we took the transfer bus to the race site and went on with the final preparation of the bike (pumping tires and making sure everything was in order), filling the blue and red bags with everything I would race day weather was perfect with temperatures ranging from 18 to 22C and almost no wind.

Next thing I know I was at the start line and placed myself on the 1h/1h10 swim queue meaning that I entered the water at 6.57am on the rolling start. I was able to draft a bit here and there and felt good during the swim (I was looking out for cramps that had plagued some OWS training sessions). The last 800m are specially fast because you enter the canal and the water current, with all the athletes pulling, will also drag you. On the canal things get a bit more physical because it’s about 12m wide meaning less space for everybody. When I finally exited the water I found the swim took about 5/6m more then expected: I had clocked 1h11m.

I’m traditionally very slow on transition but it was not the case on this race when you consider the 3 minutes run to reach T1. I was fairly fast at transition and after 7 minutes I was hopping on the bike. As I exited transition, pedaling, the bike was making a funny noise – somehow the back tyre was too close too the frame and it required me to stop and fix it. 

The first 20km of the bike are by the lake and rolling, a bit uphill, a bit downhill but you just keep rolling. Then as you get further from the lake there are three steeper and longer climbs which is exactly the type of terrain that I don’t perform as well (I can deal better with long rolling stretches and short steep climbs than the 2 to 4% grade longer ones).

Since I was aiming at racing a sub 10h Ironman, I knew as I exited T1 with about 1h18 race time that it would not be easy to reach my goal and that was the daemon with which I had to deal for the first 30km on the bike. Then I convinced myself to wait and see what the missing 60km of the bike loop would have in store. Meanwhile I kept pacing myself at about 190 watts, drinking water and iso and eating bars to sustain my energy and hydration levels.

After completing the first of the two bike loops I knew the chances to reach my target time were really thin. Austria is supposed to be a really fast race but I guess that this is only true if you are a good climber. If you are more into rolling for long stretches then it is not so fast because there it not a lot to roll except for the final 20km of each lap where you go downhill for long periods of time. On this race each lap brings about 850m, of ascent, totaling 1700m for the full 180km.

Entering the second bike loop I started looking for another goal and I decided that I should at least aim to renew my personal best (my PR was ser at 10h24 in 2016 IM Copenhagen, on a rolling bike course). When I was at km 150 of the bike with a bike split time of 4h38 I knew that could be achievable and pushed a bit more on the final part of the bike. I also knew that the sub 10h would not be possible because I had zero chance to run a ~3h10 (or 4:30/km) marathon.

So in few minutes I found myself at T2, grabbing my running shoes and leaving for 2 laps going from transition then along the lake and then into Klagenfurt downtown. Every Ironman that I raced before consisted of 4×10,5 loops; this is good because you get to see your support crew many times but it is also tough that you are passing the same places again and again. On a 2 lap course you know you just go through each place twice and that is a good motivation. 

I went off to run pushing really hard. I knew from experience that I needed to push almost to the limit for the first 20/25km otherwise I would risk not to beat my PR since the last 20/15km are always really tough on the Ironman. I was going strong clocking a 4:45/4:50 pace and feeling good overtaking lots of athletes who had raced stronger on the bike. When I finished the first 22km I knew that if I could hold 5:00/km pace until the end I could take my PR down a couple of minutes. Also by that time, even if I had no GI issues like in previous races, I felt a bit dizzy and took some salt sticks. Some km ahead I was feeling some nausea whenever I would drink or take gel but that is to be expected when pushing the limits after so many hours into the race. The real struggle comes after km 32-35 when it seems like each additional km takes forever, everyone is walking the aid stations and lots of people start giving in. I knew I could not afford that and I only did stop to pee at some bushes.

As always the final 2km are filled with strong emotions, one one hand I had failed my sub 10h target but on the other hand I managed to PR on the most demanding race course I have raced to date. The finish line is always magic and there was still time to kiss my wife when approaching the magic carpet. 

And there it was, 10h18m about 6m less than my previous PR. It was finally time to celebrate, rest and recover. And again everything made sense, all the effort during race and training and that huge accomplishment feeling you get from finishing such a grueling event where I felt like my mind was punished just as hard as my muscles. This Ironman races really force you to dig deep within, your mindset goes up and down several times along the journey and you get to know yourself better. It is also a test to your determination, not only during training but also during the race specially when you acknowledge main goal is not achievable anymore.

So, wrapping it up, I need to improve my bike climbing skills and choose a bike course with less hills I if want to go sub 10h. I also need to be able to swim faster for longer distances. Nutrition and transitions were OK and the run was as good as I could dream of.

And because no one races an Ironman by himself I must thank my wife for the *unconditional support*, day in, day out (❤️), my parents and brother, Z4 (my training buddy, always pushing me to be a better athlete) and my coaches Nuno Barradas / Wikaboo (with his unlimited devotion and patience) and Diogo, Miguel and Maria João (Clube Triatlo de Almada).

Total time: 10h18m46 – Rank – Overall: 409; M35-39: 88

Swim: 1h11m26 (1:52/100m) – Rank – M35-39: 198

T1: 7m29

Bike: 5h30m27 (32.68km/h) – Rank – M35-39: 156, Overall: 795

T2: 3m41

Run: 3h25m43 (4:52/km) – Rank – M35-39: 39, Overall: 165

28 October 2015
by Tiago Costa
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El Capitan Mail.app really nasty bug when hitting Reply

I am an heavy email user. Mail.app is one of the apps I spend the most time with on my Mac and I just found a very serious bug that might compromise information.

Sometimes, I could still not determine a pattern (sorry folks), but it seems to happen when the App is acting slow, you click the Reply All button and the App will open a message editing screen. On this screen you will find the fields To/CC/Subject properly filled, with the detail regarding the message you intended to reply but the Body will contain the content from another random message sitting at your Inbox.

So if you are not careful to check the message thread below you can find yourself replying to people in a completely different thread that has nothing to do with them, thus easily exposing information you wouldn’t want to.

This is a really nasty bug Apple!

19 October 2015
by Tiago Costa
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Fixing Mail.App on El Capitan OS X 10.11 for lost messages

This is a very quick post, but I think it can be useful for anyone with the same problem.

After properly backing up my Mac using Time Machine I went through with El Capitan / OS X 10.11 upgrade. After a little less than 30 minutes the laptop was up and running again but to my surprise, as soon as I launched Mail.App it started doing some database file migration.

A couple of minutes went by and when Mail.App finally loaded all the emails on my Inbox had simply disappeared. Since I didn’t feel like going through the backup restore process I quickly found that using the Rebuild option for the Mailboxes would do the trick. So if you are stuck like I was just do the following:

1. Launch Mail.App
2. Mailbox > Take All Accounts Offline
3. Select the folder where the messages are missing and click Mailbox > Rebuild

That should do the trick and save a little time from messing with messages restore from Time Machine.

Ironman Zurich Finish Line

9 August 2015
by Tiago Costa
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Race recap – Ironman Zurich 2015

ironman-zurichIt’s now three weeks since I completed my second Ironman. This time I chose Zurich basically because when I took the decision it was the only race in Europe still open for registration on the 1st January – yeah, call it a New Years resolution if you want.

This time lots of things went down in a very different way form my first Ironman that I raced last year in Frankfurt. To start I found myself a new coach, not because I was unhappy with last years result, since my goal was to finish, and I did, but because I knew I wanted more. Since the Ironman is always so demanding training wise (or should I mean life-wise?) I wanted to make sure I would have the highest possible output (productivity) from each hour dedicated to training.

Wikaboo logo


So I started preparing Ironman Zurich that would go down on the 19th July with Nuno Barradas who is the coach for the Wikaboo team. When we started we set the goal to finish under 12 hours, which seemed like a reasonable feat considering last year’s race took me almost 13 hours and 20 minutes. From the beginning I knew I could shave some serious minute on the bike and that could also impact my run because I would get there earlier in the race and thus with more energy.

Training with Nuno and the Wikaboos is really something extraordinary. When you combine Nuno’s knowledge, dedication and extensive experience on endurance sports with the group’s energy you can only expect to exceed yourself. It makes a really big difference when you not only put in the training hours but when those hours are of very high quality training meaning the productivity is higher and you start seeing progress from a very early stage in training. This year I trained less hours than the year before but due to the very specific trainings that Nuno planned the output was really superior and impressive.

The first test to the new training plan was Rotterdam Marathon where my PB for the distance went down by 6 minutes after about 3,5 months training with Wikaboo. The second test came just 3 weeks after, which for some would be considered the time needed to recover from the marathon, but then at Lisbon Triathlon half-ironman distance another PB came shaving 20 minutes from the previous year. So things were looking quite interesting but we were still halfway to the Ironman in Zurich.

The training plan then started to peak around June with several 150+km bike rides and 25+km long run sessions. All was done in a very incremental way and the body seemed to be holding itself together under all the training effort. Besides swimming, cycling and running some 2 or 3 strength/core/functional training sessions per week were also put it.

But, the training is not over until it is over and then, exactly 3 weeks before Ironman Zurich, on a monday, I woke up and I can barely walk. I was almost in panic because by then the worst part of the training was behind me and taper was about to begin. There was very little time to recover anything and suddenly the Ironman race seemed like impossible. I was recommend a sports physiotherapist which diagnosed and treated me for a IT band syndrome. It was at its early stage but the damage was nerve wrecking since I had a lot of pain to walk and I wasn’t able to run. The treatment was the infamous EPI meaning a needle is inserted to the muscle pain trigger point then there is electrical stimulation to reset it – let’s just say it hurts like hell. But the good news is that after suffering like never and waiting 24/48 hours upon each treament I was able to run pain free again (on a side note, everytime I left the physiotherapist office I had to literally drag myself to the car due to the pain).

With the injury sorted out the taper began and also all the logistics preparation which is always very time consuming. This year I had some gear changes from the previous one.

Cervelo P2 on FFWD Carbon Clincher

Cervelo P2 on FFWD Carbon Clincher and 25mm Continental Tires

The first and race wise most relevant was that I got myself some really neat Fast Forward carbon clincher wheels which are really faster, especially on flat roads; you can really feel the difference when it comes to gaining and maintaining speed.

Scicon aeroconfort bag - Cervelo P2

This is how you pack a Cervelo P2 on a Scicon Aeroconfort bike bag

The second was that I traveled with Scicon Aeroconfort bike bag which makes it a bliss to pack your bike even for someone like me who is really not very handy when it comes to disassembling and reassembling the bike. With this bag you only need to remove the wheels and maybe your derailleur if you want to be a bit safer, for the rest you just need to put some padding around the most sensible parts and you’re good to go!

We flied out to Zurich on Thursday before the race and we stayed at the Engimatt hotel. There are not many options if you want to stay near the transition zone that is just next to the lake in Landiwiese.

Ironman Zurich location map

Location map for both Engimatt Hotel and Ironman Race Venue in Zurich

It took us about 20m walking to get from the hotel to the lake and there is one steep hill in the way, but it was near enough to walk there even on race day. The hotel is good but you would expect it to be even a bit better considering the price. When we got to Zurich’s aiport we took the train to the hotel and then pushed the bags, including the bike bag some 20m to the hotel – it would have been faster without the bike bag which is not so easy to carry on stairs. Anyway, the bag is great and easy to transport considering the size and weight of the stuff you are carrying.

Arriving at the hotel we went out for dinner and it was not easy to find a place to eat because it was almost 10pm and most restaurants were closed or almost closing, so be careful when trying to have a “late” dinner in Zurich because most places close much earlier than one would expect.

Ironman Zurich Race Venue

Ironman Zurich Beautiful Race Venue in the morning

The next day we went to the lake and even had a swim there. We also hangout over there for a couple of hours because it’s a really nice place. The water temperature was already high (around 25C) announcing a non wetsuit race which is something most triathletes including this one, don’t like. By the end of the day we did the registration and got the athlete’s kit.

Then on Saturday I had a very short stroll downtown and then went back to the hotel to rest. By the end of the day I went for bike check-in and it was almost confirmed we would be swimming without wetsuits. I was a bit worried that I would be cold out there in the water for so long (1h+) but I was never cold during the race.

So basically Friday and Saturday I just did some very short and light training, running or cycling for a bit. The cycling part is important to be sure there is no damage to the bike after transport.


Ironman Zurich Race Briefing

Ironman Zurich Race Briefing

I also went to the race briefing where the heat was almost unbearable, it was really hot inside the tent on the afternoon.


This is basically what you eat during the prior days to the race

I also ate and drank a lot, making sure to top my reserves for race day.

On a separate note I leave a word of caution when traveling to Switzerland because I was expecting it to be expensive, but not as expensive as it really is! Having been on several places in the US and also on the northern rich countries like Denmark or Sweden, I found Switzerland to be much more expensive than any of these. A pasta dinner for two can easily cost 50/60€ and a small bottle of water can set you back 5€; also any tourist stuff like going up the mountain on a cog wheel train will be terribly expensive so it’s not south European tourist friendly place.

Wikaboo race day gear

Wikaboo race day gear for Ironman

Then Sunday comes and the alarm clock goes off at 3am. It’s time to jump out of bed and take care of pre race ritual: dressing, eating a huge breakfast (only things I had tried before), checking the last details and walking to the race venue. Getting there you can feel the  anxiety in the air – everybody trained hard for so many weeks and now it’s time to put it all in and see where it takes you. As I got to transition I remove my bike cover, pumped the tires, put the nutrition in place (6x Chocolate Powerbar, 2 High5 Isogel and 2 bike bottles, one with Powerbar Iso the other with plain water) and loaded the red and blue bags with everything I would be needing. I triple checked everything before leaving transition and went to meet my awesome support crew, waiting just outside.

Ironman Zurich Transition

My Cervelo P2 at Ironman Zurich transition

The silence on the area is amazing, it is unusual to have so many people together with so little noise, but everyone is focused and introspect. At 6.45 the pros hit the water and then there is the start for the age groups. This time the start was according to your expected swim finish time and they were letting got 10 athletes every 5 seconds. I placed myself on the 1h/1h10 box and around 7am I was swimming lake Zurichsee on 25C without wetsuit. The swim was far from perfect, I was slow on the water without the wetsuit, I had lots of people crossing my way and making me stop to let them pass and there were some currents and waves on the water when boats were passing by. Transition was a bit slower than I had imagined considering there was no wetsuit to remove, but it was fairly OK with 6m25s. The non wetsuit swim was already leaving its dent since I was cramping at transition, something that had never happened before. Anyway I didn’t know how bad I was until I hit the reset button on my Garmin as I was mounting the bike and it clocked about 1h27… At that time I immediately understood that it would be really difficult to hit the sub-11h mark but after a couple of minutes I got myself together and started pushing to go as fast as I could and that allowed me to race the first 120k averaging 34,5km/h which was great considering about 700m ascent (mind you that last year I averaged 25km/h on the bike, so this time I felt like flying). Also I knew I had lots of support (local support crew, my brother, the whole family, friends, the Wikaboo gang, etc) all following the race so I could not disappoint!

Ironman Zurich Bike Course Profile

Ironman Zurich Bike Course. There is some climbing to do

The bike is a two lap course, the first 30km are really flat. After that you start climbing and you get basically 2 fairly steep long climbs (5-8km), of course you will also take advantage of the long descents afterwards. Then at the end of each lap you have a short but very steep hill where everybody is cheering you. For me the first 120k were really fast but then I had to slow down on the last part of the bike, the hills just felt steeper, there was a bit of wind up there and it was also feeling really hot.

I finished the bike a bit under 6 hours and was happy with it considering 1400m of ascent on the 2 laps. It was time to start running. I was feeling strong and was trying to finish as much as possible near the 11h mark. I raced the first part of the marathon at a 5 to 5m10/km pace and then dropped up to 5m30 / 5m35 by the end. Even if this strategy is far from ideal I still remembered Frankfurt where being too cautious meant I slowed at the first part of either the bike and the run but then couldn’t push on the last part either because your muscles are sore and your energy levels drop.

So I was happy to finish the marathon on a 5m24/km pace which is about 1m/km slower than by PB. Also during the marathon it was where I felt stronger relative to the other athletes. Most of them are bulkier than me, which gives them some advantage on the bike but not on the run, so I could manage to gain 232 positions on the run.

Ironman Zurich Finish Line

This is me soaking every moment of the finish line at Ironman Zurich

Overall I finished at 11h15m50s and even if this was not exactly what I was looking for, considering the injury that slowed the final training just a bit, the non wetsuit race and the heat (we got 30C+ out there on the bike and run course) I was very happy and I am motivated to keep training to get as near to the 10h mark as possible. I knew from the beginning Zurich wasn’t the perfect course for me, since I’m not a strong climber on the bike, but I feel like it was a good preparation for the next race. All in all I was very happy with the result and I know it was only possible due to my better half unconditional support during the long training months, my extended family support and incentive, my coach extensive experience and focus on the athletes goals, my integration on the Wikaboo group (where everyone’s support is beyond extraordinary) and also Miguel, the greatest training buddy for me (hard working, highly motivated, always on time and willing to put in that extra mile – some people think of him as a radical but for me you either go all in or you stay home).

Ironman Zurich Finisher Medal

This is what you get after 11h racing and 6 months training :-)

– Overall time – 11h15m50s (Gender rank: 325; Division Rank: 70; Overall Rank: 350)

Swim – 1h21m46s (Gender rank: 690; Division Rank: 140; Overall Rank: 768)
– T1: 6m25s
Bike: 5h54m29s (Gender rank: 542; Division Rank: 113; Overall Rank: 582)
– T2: 5m10s
Run: 3h48m00s (Gender rank: 325; Division Rank: 70; Overall Rank: 350)

Total number of athletes: 2.077

17 May 2015
by Tiago Costa
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Road to Ironman Zurich and some record breaking

This year we have been specially busy. Not only because of sports (another Ironman training in progress) but also because finally the economic activity is picking up here in Portugal, meaning an additional (and very welcome) load at work!

On the road to Ironman Zurich I have already raced the 2 most important events I had scheduled:

a) Rotterdam Marathon
This was a marathon I signed up by the beginning of the year after having agreed with the coach that a marathon was due before the Ironman. This was a great opportunity not only because we had the chance to go there with many people from the team but also because we had never been in Holland before so after the race we stayed there for a couple of days.

Rotterdam is a somewhat small but very nice city with nice sights and where you feel welcome. This was a special race for me since coach had been planning a PR over there so the pressure was mounting on on the days before the race. I managed to had a little taper even if the IM training didn’t stop.

The race course is very flat and the sights are good. It is also a 10k+ runners marathon which is an additional plus. Overall it was a good day, maybe a little windy but the temperature was right and there was no rain.

Without any previous arrangement I managed to start with another Wikaboo and a dear friend with whom I have raced my first IM and he kept pulling us forward up to km 30. We were going at 4m30/km which is quite fast for me considering a 42k race. I was afraid the hammer would drop anywhere near km 30, but I was happy to see that didn’t happen. From km 30 to the end it was my time to pull and boy we did finish running below 4m/km.

On km 38, out of nowhere, there was our coach; as he saw us he looked to his watch and shouted “forget your watches, it’s time to go all out and you’ll finish with 3h10”. That was a huge trigger but also an enormous pressure when your legs are already crying and begging you to stop. But so we did, pushed all out, to the best of our ability and finished sprinting to the end to clock a PR with 3h09m57s, for which we were both very grateful. And I’m grateful for this dear friend because I’m pretty sure that I would not have pushed so much on the first 30k since I’m always a bit conservative, but the reward was worth it!

Also my better half managed to find a bib (after lots of tries 😉 to the 1/4 Rotterdam Marathon where she also finished with a very good total time! And still could cheer me at the finish line!

b) Lisbon Triathlon
This is my favorite triathlon race in Portugal. It’s probably the biggest one and most of the triathletes I know are there which makes it a lot of fun. This year it was very very special because I had my brother on his first half ironman distance triathlon, my sister-in-law racing the Olympic+ distance and also :-))) my better half!!! I think they were all inspired by the Ironman last year in Frankfurt and they started their own road at triathlon with little to none previous experience – the Ironman slogan “anything is possible” at its best!

But, there is more, a couple of friends with no link to triathlon were also racing, one girl friend on the Olympic+ and a male team racing the relay event!

It was a very stressful day because I tried to support every one of them to the best of my ability, which is not easy when there are so many friends racing and I myself was also going to compete.

In the end everyone was happy finishing their first triathlon races and a few of them have already signed up for others races meaning they have enjoyed the experience!

As to my performance I was also extremely happy to break by PR by almost 20 minutes, with the following splits:

Swim: 33m45s
T1: 2m53s
Bike: 2h37m3839s
T2: 1m27
Run: 1h29m16s
Total time: 4h44m59s
It seems like this year I’m beating my PR’s and making my goals by just a few seconds everytime!

It’s worth to say that coach designed the perfect strategy for the race, which means he already knows how I think. He said to go all out on the bike (aiming at 33.6-34km/hr average) because we needed to see what I could do and then start running at 4m35 and go as I would feel.

I must confess that I’m used to being on the conservative side comparing to what I can do on training and that while I was pushing on the bike I was not sure I would my legs perform when the time to run would come. Anyway, just as I have learned before, you take you segment at a time, swim, bike and run, so I focused on doing the best possible bike segment and then we would deal with it.

When I left T2 I was happy to be able to push to 4m35/km (again coach was right…) and even a little faster. After 10k I was struggling to keep the pace but I managed to do so up to km 16/17 where it dropped 5-10 seconds/km but I could still finish strong and beat my PR.

One other thing I’ve learned is how much some nice wheels can make a difference. And here I must thank again another dear friend from whom I borrowed a nice HED carbon wheel, and boy it seems like you have a little engine pushing you forward. As you cycle to 30-34km/hr the bike just seems to keep going without so much effort. I would never thought it would be possible for me to cycle 90km in 2h37 – I was thrilled with it!

This post is not finished without a super special mention to my better half who was never a sports person but has been very committed to training to the best of her ability and finished her Olympic+ race with a nice smile on her face. It’s impressive to think that she had never swam or cycled before, yet from the day she signed up she took it very serious and she made it. You rock, girl.

26 March 2015
by Tiago Costa
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Managing the business pipeline

When you run an business like an agency (and this is not agency exclusive, I can relate to any kind of consulting services) you have one great challenge at managing your business pipeline.

You need to have enough work to feed the system making it run smoothly and allowing all fixed costs to be covered (and making a profit) but you also can’t have too much work or you will have to find additional resources to deal with it (overwork, outsourcing, freelancers etc).

Anyway, the point of this post is to write about how difficult this can be when you have Client’s who claim they need a project done in a very short timeframe (and for which you will block resources) and then the projects simply stall or move very very slowly and there’s basically very little you can do about it.

It happens all the time so the solution is either to have some internal projects that are not critical so that they can be worked on whenever there is some free slots or you need to have some other projects on a flexible scheduling that you can use to fill in the blanks.

20 December 2014
by Tiago Costa
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Last races of 2014 – recap

It’s been a long time since I last posted here, anyway I will write some lines to update on some sports related stuff 🙂

After racing Ironman Frankfurt I entered another 3 big races for the year:

Viana do Castelo – Half Ironman: this was the last triathlon race of the season and since the IM was the big goal and was already behind me I decided to go all in for this race. So even if the swim was pretty cold (14C) and with some currents I had already made my mind and went put maximum effort on it, knowing that at worst things could go south and I would, for the first time get a DNF for the race. Well, it didn’t happen and in fact I did pretty well, even if my legs were totally destroyed after it. This were the time splits:

Swim – 35m04s
T1 – 2m39s
Bike – 2h35m20
T2 – 1m19s
Run – 1h26m37s
Overall Pos 33

To be fair I must add that both the bike and run course were a little shorter (about 5km on the bike and 1km on the run) and also there were only about 100 triathletes, so coming in at 33 overall is not an overwhelming result.

Lisbon Marathon 2014: just like last year I decided to race again in Lisbon, because the course is very scenic and logistics are of course simplified. Last year the race went on a very hot day, with temperature reaching about 34C and making most of the runners go slower. This time the weather was perfect and so I’ve managed to PR on this race. Which is kind of funny because apart from some not so well structured speed work it was perhaps the marathon for which I trained less km. So it was either all the build up from the IM or perhaps more quality instead of quantity training. So the results were:

PR 3h16 @ 4m38/km
Overall Pos 231/2900
Age group rank 58

And I was pretty happy with it.


Then in early November I ran Porto’s Marathon which took me almost 5 hours to complete, since I was out there just to have some fun with my brother’s first marathon (congrats!) and also a couple of good friends, also running the 42km for the first time. It was a very nice day until the final 3km when the pouring rain started. It was like hell broke loose but, it was truly epic to take my brother around the last km under such an inclement rain. Definitely something we should never forget.

27 August 2014
by Tiago Costa
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How Facebook news feed optimization may work against Facebook itself

Almost every human being that is used to be online for endless hours may well be logging into Facebook more than they would like to. I personally would be logging on Facebook 4 ou 5 times per day, besides all those time when I would just go in to check some of the work we are doing on community management for our Clients @ WayNext.

Anyway, I’m fed up with it and recently I’ve been running a little experience with myself and aside from work related Facebook time I only browse my news feed once per day at night. This is working very well for me because since I don’t check it so often and as the news feed algorithm is working fairly well I can login just once a day and still get what really matters to me (mostly updates from real friends, some news on the topics I really care about and a few others things). When I used to login more ofter I would see many duplicate content or content that was really not so interesting for me.

This is to say that I’m likely to keep this strategy. My time is more limited than ever and I really dislike wasting it on Facebook although I recognize there are some things going on that I’m keen on learning and Facebook brings it to my attention.

Anyway, going back to the topic of this post, I believe that if more people reach the same conclusion Facebook’s news feed optimization will also mean fewer minutes spent browsing it turning against its own business. When I can login 5 minutes and day and get everything I want to see from the past 24 hours, there is no point in wasting time any more often.

25 August 2014
by Tiago Costa
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Race recap – Ironman Frankfurt 2014 Finisher

First things first: I’m now an Ironman finisher since yesterday, 6th July, when I’ve completed the 3.800m swim, 180km bike ride and 42k run at Ironman Frankfurt in about 13h20m. And I loved it!

Ironman Frankfurt 2014 Finisher

Proud to be a Finisher

How I ended up at Ironman Frankfurt

So, going a little back in time, this is what happened, by the beginning of 2013 I’ve managed to convince one dear friend (now working abroad) to race Lisbon triathlon with me. While we first thought about doing the Olympic distance, we quickly upgraded to go for the half iron. With about 6 months of training we both managed to complete the course. We both had some running experience, but no serious swimming or cycling.

Finishing the half distance I immediately knew I wanted to go long. A couple of weeks later another friend (also working abroad now…) called, during lunch break, and convinced me (it was pretty easy since I was already sold to the idea) to register for Ironman Frankfurt 2014, which I did in the same day.

It was almost an year ago, and so late last year, by November I started training focusing on this Ironman race. When 2014 started I picked a coach, chose a time trial bike and started a serious and structured training plan, including 2 swim sessions per week (sometimes with and extra one on the ocean during the weekend), 4 bike sessions, 3 running sessions and 3 core training at the gym, per week. As usual this training included the 2 to 6 hour long sessions on the weekends peaking at 25 hours logged in a week.

Ironman Frankfurt 2014 Hotel Checkin

Ironman Frankfurt 2014 Hotel Checkin


How do you make it work

All of this was manageable only because I really wanted to make it. It required deep commitment and serious time management (master time juggling skill required) to make it all work between family, work, training and (a little) social life. Managing a company means you run into many unexpected situations on a daily basis that require time you had not blocked on your calendar and it was easy to find reasons to skip training every now and then. I’m happy that very few sessions were skipped even if many times it took me to burn the candle at both ends (training hard and limiting sleep is never ideal, but sometimes there are not other options – I was clocking about 5 to 7 hours sleep per night for 6 months straight).

Shipping my tri-bike at the airport

Shipping my tri-bike at the airport


How did it go down

Fast forward to July and we went to Frankfurt on Thursday before the race, which allowed enough time to unpack and mount the bike (I have to thank my bike shop friend for the help to unmount and pack it back in Lisbon), have a short swim at the lake, some running and cycling course preview and some relaxing to focus on the race. We also browsed the race expo for some last minute shopping and the guys from Cervelo helped to tune my bike.

The blue bag for T1, the red bag for T2

The blue bag for T1, the red bag for T2

The logistics to travel to such an event abroad, involving airplanes is very demanding. Packing the bike and all the gear from bike shoes, to running shoes, gps, sports nutrition, meds, swimsuit, etc etc is something worth of a checklist that I’ve been perfecting from race to race.

This is what 3.000 bikes look like at T1

This is what 3.000 bikes look like at T1


Race day – this is real

Breakfast at 3am. Time to load up on carbs and protein.

Breakfast at 3am. Time to load up on carbs and protein.

Then Sunday is finally here and it’s time to wake at 3am, have a very strong breakfast with plenty of protein and then catch the bus to the swim venue around 4.45am. Reaching the lake everything starts to look very real. The day is breaking but T1 is already frenzy. There is people rushing everywhere but the silence speaks louder, you can really feel the tension in the air.


My P2 is all set - plenty of fuel over there

My P2 is all set – plenty of fuel over there

Time for some last minute preparation: inflating bike tyres, checking for the gels sticked to the frame, making sure everything is ready for when you come out of the water! Then we dress the swim suits and we have about 40m until the gun goes off. Some guys already warming in the water but I kept out until 5m to start. Entering the water it was warm and there is even a guy we had met before swimming without swim suit!

Race start at the lake. Gun is about to go off!

Race start at the lake. Gun is about to go off!

We get near the starting line and in a couple of minutes we are swimming among 3.000 triathletes of all ages. The swim is a 2 lap course with a short walk on land. I was expecting lots of punching in the water but it was very peaceful, I think everyone in there knows it will be a very long day to start wasting your energy on the first hour. I come out the water with 1h17 and up the hill we go into transition, with my support crew (wife, brother, sister in law and some other Portuguese triathletes friend) cheering me up!

A quick action inside the transition tent and I have my bike shoes and helmet on, ready to ride. If it was today, being that I had no time goal for the race I should have changed into some good cycling shorts because of the additional padding. The bike was a short and fast ride to the city center where we entered into a 2 loop course. We had tail winds for the first half and then head winds for the second half, on each lap. The course was fairly easy with a couple of hill climbs. One of the hills was really epic, Tour de France style, with spectators cheering you in tunnel.

I had been warned to go easy on the bike because we were expecting a tough marathon with all the heat, so I managed to ride almost always below Z2 and I felt really good until 120/130km. Then as I was getting more tired and the wind was increasing it took a lot of patience to not push it and 30km to the end I was getting uncomfortable. My feet were swelling and getting too tight inside the shoes and my butt was hammered sitting for more than 6 hours. I clocked 25km/h average which is pretty slow, even for me, but I didn’t want to take the slightest chance of not finishing – I guess I was too conservative but I don’t regret.

So about 8h30m into the race I arrive in T2 feeling very good. I managed to control very well my nutrition during the bike and I had no stomach issues during all of the race which is a bliss. During the bike I ate walnuts, one cocoa cereal Powerbar, cheese and prosciutto and 4 gels. I also took just a little water but drank plenty of electrolytes (High5 Zero tablets) and one magnesium capsule.

I was happy to change into my running shoes and leave the bike behind (a volunteer took it from me). So I started the 4 laps course around the river and for each lap you would get a colored wrist band, meaning most people running had already at least one and I was still running for my first blue one. I started below 5m/km but I quickly dropped to 5.30/km pace because I knew that could not last.

The day was already very hot and dry and it was impossible not to walk by every aid station because running through it would not cut it, hydration wise. So I was running at 6.30/km wasting about 1 minute per aid station and there were 4 of those along the running course. I ignored my watch regarding race time because I didn’t want to feel urged to run faster, I was not sure if I would find the mythic marathon wall around km 30. So I kept going, loading up on water, a little isotonic, some salty appetizers, some salt directly in my mouth, some magnesium, some minerals med (Dioralyte) and I also took 5 gels to complete the race. I must say I found no wall, the third lap was the toughest one, and although the last lap was done with some suffering (it was painful to restart running after the quick stop at each aid station) knowing I was about 1 hour to finish was a mental boost!

When I was handed the pink wristband that was awarded in the last lap I was really happy and rushed into the final 4km. Finally the time had come to go to Romer (Frankfurt central plaza) and complete my first Ironman. The vibe at the finish line is unbelievable, hundreds of people cheering you on and giving you a very strong positive energy – what an emotion it is to cross that line after so many hours training and such a demand from your body.

The greatest finish line, ever

Reaching the finish line I had the chance to go to eat and drink a little before meeting my support crew outside for some cheering and partying. We just sitted on the curb for a while talking about the race on both my perspective and theirs. I had some food (bread and hamburguers) and drinks and then as it was getting dark we decided to go down to the finish line where the clock was about to hit the 15 hours time limit.

Ironman Finish Line in Romer Frankfurt

Ironman Finish Line in Romer Frankfurt

As we get to the finish line, about 10 minutes before the race end, it started raining cats and dogs but no one seemed to care. The spirits were really high with the last athletes coming through the finish even during the last 10 seconds count down! It was a hell of a party going down over there!

My support crew rocks

Now some words about my support crew (wife, brother, sister-in-law and the families of other portugueses athletes we met) they were just great and kept cheering me own the whole time, giving me a well needed mental boost every time I saw them. My wife was so happy every time she saw me (maybe she thought I would drop dead somewhere :D) around the course and she dutifully was handing me minerals at one special aid station where that was allowed – I would go through and she would get me minerals and a kiss to keep me going when the legs had quitted but my mind just wouldn’t drop it. My brother was also going around the bridges to see me twice on each lap, always making sure I would push through and I knew I could not disappoint (how the hell could I asked him to push on his next challenges if I would quit?). Anyway, the idea of quitting really never crossed my mind, my mind was full with the thought that I just needed to keep going steadily after all the effort that was needed to be at the start line (time, money, lost hours for the family, etc).

The volunteers

Another positive note goes to the volunteers and there were 4.500 of them always making sure you had the best time of your life (if that’s even possible on such a race – but trust me, it is), cheering you on and promptly handing you everything you need through the aid stations. There were all really great!

Powerful last minutes at Ironman finish line

Powerful last minutes at Ironman finish line

Lessons for the next Ironman race

Now some learnings from Ironman Frankfurt 2014 for my future reference:
– training is harder than the race itself. If you are willing to commit to all the required training, it is doable. Training wise I need to get stronger on the bike and do a couple more of 160/200km next time I decide to prepare for this racing distance;
– nutrition is indeed the forth discipline. For me just gel won’t cut it, I need some real food (walnuts, cheese and prosciutto will do). Sugar is important but I also need some protein. High5 Isogel is tolerable by my system and High5 Zero (electrolyte tabs) either mixed with water or directly on the mouth works well to re-hydrate;
– it is worth to change into some nicely padded bike shorts on T1. I will not regret the lost time when I get to 140km on the bike;
– I can push a bit more on the bike. Somehow the body manages to do a little reset coming off the bike and into the marathon;
– the marathon must be treated as 4x10km. Wrap your mind around that thought and start crushing laps as you can;
– I need to change my trisuit to avoid the rash I had on the front of my legs. I think it started building during the bike and it was aggravated on the run will all the heat;
– it is wise to change into a new set of tyres 3 weeks before going away for the race;
– I should not leave anything edible at the bike checkin. I will have plenty of time to set it up on race day. Also I should take enough water to fill the bike bottles;
– waking up really early is good to avoid race day stress. I need plenty of time to eat and do a final check on all the stuff before heading out.


– Overall time – 13h18m28s
– Swim – 1h17m28s (AG position – 298 / overall position – 1.612)
– T1 – 9m19s
– Bike – 7h11m18s (AG position – 407 / overall position – 2.310)
– T2 – 4m30s
– Run – 4h35m53s (AG position 365 / overall position – 2.023)
– Overall position – 2.023 in 3.015 atheletes
– Age Group position – 365 in 559 athletes

24 June 2014
by Tiago Costa
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Less than 2 weeks to go for Ironman Frankfurt


Ironman Frankfurt Finish Line

After some peak training weeks logging up to 25 training hours in a single week I’m ready for the dreaded taper.

We are at less than 2 weeks from race day and by now I’m really looking forward to it. It’s time to put all the training towards this main season goal which is without doubt the major sports challenge I’ve ever faced.

Currently my body still feels a bit knocked out, I have some light pain on one foot and also on one knee and hip. I know that currently I’m not able to perform on the best of my ability because of the intensive loads from the previous weeks. Anyway, that is what taper is for – reducing volume and intensity, keeping fit but setting free all your hard earned potential that will rise as you cut back on the training and let your heart, mind and muscles breath.

I feel ready and I am confident I’ve done what I could to prepare myself, but the race will tell me whether or not that was enough for such a grueling  demand.

Now it’s time to cut back on training and prepare all the logistics, which are somewhat demanding (lots of details on the bike and the bike transportation itself also requires some management). Looking forward flying out to Frankfurt and having a blast, I hope 🙂