Advices:
- heating on flat land 5 minutes
- when exercising the bike always carry liquids to drink
- know the route to dose the effort
- have tires with adequate pressure to the floor where we will roll
- Wear gloves and helmet
- the celim should be so that we can stretch our legs and the effort of the pedal rotation to be made successfully
Serra Da Arrábida (Setubal) - 501 m altitude
Serra da Arrábida (Casais da Serra): distance - 7.670 mts; Altitude - 392 mts; Unevenness - 279 mts; Average outstanding - 3.6%; Outstanding - 13%; Km harder -> 10%; Coef APM every 100 meters - 85.
Serra da Arrábida (Outão): distance - 7,600 mts; Altitude - 392 mts; Slope - 355 mts; Average outstanding - 4.7%; Outstanding - 11%; Km harder -> 8%; Coef APM every 100 mts - 79.
Serra da Arrábida (Portinho da Arrábida): distance - 7.720 mts; Altitude - 392 mts; Slope - 389 mts; Average outstanding - 5.0%; Maximum outstanding - 18%; Km harder -> 10%; Coef APM every 100 meters - 119
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Serra de Montejunto - climb from Vila Verde dos Francos (11-09-2013)
Hard start after Vila Verde dos Francos, with high percentages, then the slope descends but the ascent becomes constant with some curves and trees that provide some shadows, until the descent that precedes the arrival to the barracks, from the barracks 11% Slope to the top of the antennas, at this top the maximum height of the Sierra de Montejunto reaches 666 meters.
I made the climb between Vila Verde dos Francos-Alto da Serra de Montejunto at 43:16 s
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Sesimbra nascent (Upper California): distance - 3,850 mts; Altitude - 220 mts; Difference - 214 mts; Average outstanding - 5.6%; Maximum outstanding - 18%; Harder Km - 9%; Coef APM every 100 meters - 57.
Sesimbra (Castelo): distance - 3,260 mts; Altitude - 220 mts; Slope - 215 mts; Average outstanding - 6.6%; Outstanding - 13%; Km harder -> 7%; Coef APM every 100 mts - 49.
Alpriate (Vialonga)
- hard climb with a distance of 400m and slopes greater than 10%
Cabeço de Montachique (Loures) - 409 m height
- The ascent has the extension of 2.4km starts with 200m to 12% incline to lower ribs then becomes easier with small and short climbs up to upper ribs where the climb stays continuous with slopes 5%, the final part of the climb When the passage of Montachique Municipal Park is harder with 9%.
Cabeço Da Rosa (Alverca) - 338 m height
- climb with 2 km in length, in the first 70m has 11% incline, then climb is continuous to the phase of a bridge with 7% inclination, the end becomes lighter with 4%
Alto da Calhandriz (Alverca) - 361 m height
- an increase of 2 km in length, with a hard start 7% after the 4% phase and climbing together with 10%, then a slight increase of 4% with a final of 7% up to Mato da Cruz.
Alto de Arruda Dos Vinhos (Old Fort) - 394 m of height
Hard climb with average percentage of 8% some phases 12% and 14
Bom Sucesso (Alverca)
- rise of about 350 m With slope percentages of 7%
Alto dos Cotovios (Alhandra)
Rise with average slope of 7%
Mato da Cruz (Alverca)
100 m extension with 7% inclination
São João dos Montes
Short ascents with high slopes mainly the one of the 1st photo that has slope average of 15%
Best riders: Vicenzo Nibali,Chris Froom, Rodriguez,Contador,Cancellara, Wiggins, Marcel Kittel, Peter Sagan, Greipel, Philipe Gilbert (champion world 2012), Rui Costa (champion world 2013)
Run: 250 km of racing
Tips:
- take fair equipment
- drink some water at the place of supply in the middle of the tests
- train 2 to 3 times the distance before competing
- Comfortable tennis shoes that avoid injuries to the feet
- use a watch with a stop watch to check the result, and adjust the pace to the objectives
2 half marathons (Setúbal and Lisbon) best times:
21km - 1: 42.26 s
11 events of 10 km (Cartaxo, Belem, olive groves, fap, etc)
2 x 12km run of Salvaterra de Magos 15km - 1: 11.40 s
15 km bell run - Mafra 12km - 51:45 s
15km race of the Lezirias 10km - 42:22 s
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