Bike Training

Riding in Sao Paulo (2)

Visiting Parque do Povo

Parque do Povo (or People’s Park, free translated) is located almost halfway between Ibirapuera’s Park and Villa Lobos Park. The Ciclofaixa (exclusive lane for bikes) on Sundays connects theses parks and you’re able to ride safely through the streets of Sao Paulo.

Parque do Povo

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It has an area of 112 thousand squared meter with a 1,3km bike path and 1,6km walk path.

Bike path at Parque do Povo
Bike path

As you can see, the bike path is not too large, so you have be careful while riding here, specially when there’s a lot of people.

Dawn at Parque do Povo
Riding in the park

You can also make a quick stop and exercise.

Some people exercising

Next time I’ll show how the other parks look like. You’ll see Ibirapuera’s Park, Villa Lobos Park and Parque das Bicicletas (Bike’s Park).

Have a nice week. 🙂


Long Run

My last long run was interrupted because it was too warm that day on the beach. Today, under 23C most of the time, I was able to have an enjoyable 2-hour run in the park.

I left home a little later than normally do on weekdays (I’m allowed to sleep longer, right?) and started running headed to the park. There, I normally have two choices: run on the 3k asphalt track or 6k trail. As it’s been raining these days, I decided not to run on the track because it would be slippery.  The only “problem” is running 5 laps over the same path (it can get a little boring sometimes). On the other hand, as I don’t own a GPS watch, I can keep track of my pace without any problems.

The run itself was very nice. I really like starting a weekend like this.

Feb 19th – 2h long run – Day 05
18,8km at 6:23/km / AHR:150
Temp: 23C at 7:15am


It´s all about the mind (5x2k session)

Today´s session was the 5x2k, the most difficult of the program. It challenges me like no other run I ever experienced. It´s also the first run of the key period of this training that comprehends day 3 to day 8 (long run on day 5 and 6x1k on day 8).

New times decided after last Saturday´s time-trial and a little fear of not being able to finish it crossing my mind. Yesterday rained most of the day and this morning the temperature was nice (20C). So, I wouldn´t have the weather to blame.

I started the first rep feeling confident. So confident that half the way I noticed I was going faster than I had to. So, slowed down and completed in time. The second and third reps were normal, but started feeling a little tired.

The fourth rep was tough. Half the way I started feeling really tired. From this point on, it was all about the mind. I had to keep telling me I could do it. But I still had the fifth. Yes, another 2k in 8min40sec feeling almost out of energy. But I had to do it, right? So, after a 90 seconds rest (not enough, by the way!), I went for it. I went for it like I never did before. I knew I had to finish because this session would make me stronger, faster. And I finished it, feeling completely exhausted, but mentally stronger.

Feb 17th – 5x2k 4:20/km 90s Rest – Day 3

Rep Time AHR RHR
01 08:37 172 164
02 08:37 177 166
03 08:40 180 169
04 08:39 183 171
05 08:40 181 174
Total 43:13 179 169

Sub 45min – Cycle 02 – Week 01

My first sub 45min cycle ended yesterday and instead of an easy 1h run, I decided to rest this Monday to begin a new one completely renewed.

Today I start a new cycle, and this time there are some changes. My quality sessions are faster. The 5 x 2k session, next Thursday, is to be done at 4:20/km-4:25/km (8:40 – 8:50 for 2k). The 6 x 1k session, next Tuesday, now is 4:10/km-4:15/km. Now I have to go 5s to 10s per km faster. I was doing this last year, but during my night runs. I believe it won’t be a problem. They are tough sessions, but I’ll live!

Sub 45min – Cycle 2 – Week 01

Feb 15th – 70min easy – day 1

Feb 16th – 60min easy – day 2

Feb 17th – 5x2k R90s (8:40-8:50) – day 3

Feb 18th – Off – day 4

Feb 19th – 2h Long run – day 5

Feb 20th – Bike – day 6

Feb 21st – 60min easy – day 7

My sub 45min is modified from this one here. I have 1h easy runs, 5x2k instead of 4x2k and 2h long run.
Bike Training

Riding in Sao Paulo

Sunday has become bike day. Since I got my bike, on an event last month that celebrated the city´s anniversary (you enter the event and get a nice bike for you), I decided to ride on Sundays.

Why on Sundays? First, because according to my current training schedule, it´s an easy run day (it can be easily replaced by a bike ride). Second, and most important, one lane of certain streets/avenues (those that connect one park to the other) becomes exclusive for bikes (from 7am – 2pm), plus traffic is very low.

Bike path connecing Ibirapuera´s Park (red line) to Villa-Lobos Park (green line)
Bike exclusive lane on a Sunday

From where I live (near Ibirapuera´s Park) to Villa-Lobos Park (passing through Parque do Povo) is 11,6km long. You´re able to ride on a flat path most of the way (you go through one tunnel) and enjoy the view of the big city riding on a safe lane, not having to worry with the heavy traffic you see on week days.

Riding towards Villa-Lobos Park
I`m enjoying a lot my Sunday mornings. Sometimes it´s good to try a different sport.
Riding at Villa-Lobos Park
Next time I go, I´ll take more pictures to show how Sao Paulo looks on a Sunday morning from a bike´s point of view.