Tiago Dias

23/09/2026

Your FTP is a useful starting point. How you interpret it matters. 🚴

Multiplying your 20-minute power by 0.95 gives an estimate—not a direct measurement of your lactate threshold or a guarantee of what you can hold for an hour.

My coaching approach: keep testing consistent, review how you respond in training, and adjust targets using the wider picture.

Power, perceived effort, heart rate and additional testing can all contribute.

Save this before your next FTP test and share it with your training partner.

Tiago Dias | Endurance Lab
Sports science, made simple.

22/09/2026

21/09/2026

MY FIRST 70.3 DNF 🇮🇹

What a day!

We waited around 20 minutes in the heat with our wetsuits rolled down. Then suddenly: “The race starts in 15 seconds!” Everyone rushed to pull them up and get ready. 😂

The announcer warned us about jellyfish and they even provided Vaseline for our faces. I was stung, but compared with Ireland, there really weren’t that many! 🪼

Coming out of the water, I knew something was wrong. My legs and breathing didn’t feel right, and I was already weak. Transition was almost 1 km, so I walked and hoped I would recover.

The start of the bike had many turns and rough roads. Then we reached the fast sections—and massive pelotons everywhere! It looked like a stage of the Giro d’Italia. 🚴‍♂️😂 Now I understand why there were so many road bikes in transition!

The only climb finished around 45 km. I was desperate for water at the top, but the next aid station wasn’t until around 68 km.

From there, things became serious: very weak legs, shallow breathing and vomiting. My body went into survival mode.

I slowly reached the aid station, stopped and took a sip of water. After that, I don’t know whether I fell asleep or passed out.

When I opened my eyes, I was surrounded by volunteers and doctors. I had fallen onto my arm, and they said I had been having convulsions.

The first thing a volunteer told me was:

“Your bike is okay, and I stopped your watch.” ⌚️😂

Perfect—my bike was safe and my Strava activity was saved! Priorities! 😂

I was taken back by ambulance, given IV fluids and had several tests. They advised me to investigate my blood sugar when I got home.

So naturally, I thought I should eat something sweet immediately—just in case—and went for a tiramisu! 🇮🇹😂

A scary first 70.3 DNF, but I’m safe and able to laugh about it now.

It was an extremely hot day, with fewer aid stations than I experienced in the Philippines. I also believe it should have been non-wetsuit—but I should have made my own decision not to wear mine.

Lesson learned. Now it’s time to recover, complete the medical checks and start building towards Vilamoura. 🇵🇹💪

17/09/2026

Is 15 already too late to become a successful triathlete?

Absolutely not.

An analysis by TRI Observer followed 291 Olympic triathletes across approximately 195,000 international results. The median athlete’s journey looked like this:

🏁 First international race: 17
🥉 First elite podium: 21
🌍 First World Cup podium: 23
🔥 First Olympic Games: 26
🏅 First Olympic medal: 27

The most important lesson is not how early an athlete starts winning.

It is whether they are still developing, enjoying the sport and receiving the right support when they reach their twenties.

Early success does not guarantee senior success. In fact, none of the 18 individual Youth Olympic triathlon medallists included in the analysis had won an individual Olympic medal—and half had already left the sport before turning 25.

Young athletes do not need to be treated like finished products.

They need time to develop physically, technically and psychologically. They need coaches and parents who can see beyond the next race result.

Talent identification matters. But talent development—and athlete retention—matter much more.

Develop. Support. Retain.

What should we change to help more young athletes remain in the sport long enough to discover their potential?

Source: TRI Observer analysis of 291 Olympic triathletes and approximately 195,000 results.

22/06/2026

Two weeks ago, I was standing in Subic Bay wondering if my season was falling apart.

This weekend, I crossed the finish line at IRONMAN 70.3 Westfriesland in 5:04.

The day didn’t start well.

As soon as the swim began, I knew I was in trouble. My wetsuit felt too tight across my chest and I couldn’t seem to find any rhythm. Maybe it was the lack of wetsuit swimming, maybe carrying a few extra kilos, maybe both. Either way, I spent the first part of the swim fighting the wetsuit more than the water.

By the time I finally relaxed and settled in, the damage was done. A disappointing 39-minute swim and a long day still ahead.

But sometimes races can change in an instant.

Once I got on the bike, everything started clicking. The Dutch wind was relentless, but the power numbers stayed exactly where they needed to be. No heroics. No chasing. Just patience and ex*****on.

Then came the real test.

After what happened in Subic Bay, I honestly had no idea what would happen when I started running. Would the legs show up? Would they disappear after a few kilometres? Was I about to pay for the bike?

Instead, the legs surprised me.

The pace felt smooth. The effort felt controlled. Maybe a little too controlled because I probably got carried away early on. For 15km everything felt great. Eventually the fade came, as it usually does in a 70.3, but this time it came much later than expected.

And that’s what I’m taking away from this race.

Not the finish time.
Not the splits.
Not the placing.

The fact that the process is working.

A few months ago, this performance wouldn’t have been possible. I’m still heavier than I want to be. There’s still a lot of work to do. But seeing the body respond, seeing the fitness improve, and being able to race strong after a difficult experience in Subic Bay is proof that we’re moving in the right direction.

5:04.

Not perfect.

But a race that reminded me why consistency always wins.

Now it’s time to recover, keep working on the weight, stay patient, and start looking towards Italy. 🇮🇹

The journey continues.

11/06/2026

Ageless Benedicto, dominant Quiambao conquer IRONMAN 70.3 Subic

Full story in the comments.

11/06/2026

OT SPORTS | 𝗕𝗲𝗻𝗲𝗱𝗶𝗰𝘁𝗼, 𝗤𝘂𝗶𝗮𝗺𝗯𝗮𝗼 𝗥𝘂𝗹𝗲 𝗜𝗥𝗢𝗡𝗠𝗔𝗡 𝟳𝟬.𝟯 𝗦𝘂𝗯𝗶𝗰 𝗕𝗮𝘆

SUBIC BAY FREEPORT ZONE — Veteran triathlete August Benedicto proved that experience remains a powerful weapon in endurance racing, while Bea Quiambao delivered another commanding performance as they topped the 10th Century Tuna IRONMAN 70.3 Subic Bay on Sunday, June 7, 2026.

Benedicto, 42, captured the men’s championship after completing the challenging course in four hours, 40 minutes, and 38 seconds. His victory stood out in a competitive field that included younger and international contenders, showing his composure, race discipline, and finishing strength in one of the country’s major triathlon events.

Russia’s Ilya Fedorov finished second with a time of 4:41:50, while Iceland’s Geir Omarsson secured third place in 4:44:49.

Benedicto’s win did not come easily. After trailing early in the 1.9-kilometer swim leg, he worked his way back into contention during the 90-kilometer bike segment before making his decisive push in the 21-kilometer run. His late surge proved crucial as he overtook the leaders in the final stretch and powered his way to the finish.

In the women’s division, Quiambao continued to show her strength as one of the country’s leading triathletes. She completed the race in five hours, 37 minutes, and 14 seconds to claim the women’s title despite difficult weather conditions that tested the endurance and focus of the participants.

Japan’s Mitsuki Tanaka-Tan finished close behind with a time of 5:37:21, while Anne Nuñez placed third in 5:39:19.

The race was held under dark skies and rain-threatened conditions, adding another layer of difficulty to an already demanding course. Athletes had to manage not only the physical demands of the swim, bike, and run segments, but also the pressure of changing weather and a highly competitive field.

Benedicto and Quiambao were also recognized with the Bagong Bayani Award, highlighting their performances as Filipino athletes who continue to raise the country’s presence in endurance sports.

The milestone staging of IRONMAN 70.3 Subic Bay once again placed Subic Bay Freeport Zone in the spotlight as a premier destination for major triathlon events, drawing athletes, supporters, and sports enthusiasts to one of the country’s most recognized race venues.

Courtesy: Manila Bulletin

11/06/2026

08/06/2026

IRONMAN 70.3 Philippines Recap 🥵🇵🇭

Swim: Great. Felt like a swimmer again.

Bike: Controlled. Smart. Mature. Almost looked like I knew what I was doing.

Run: Absolute disaster 😂

First 3 km:
“Maybe I’ve still got it.”

5 km later:
“Maybe I don’t.”

The sun came out for approximately 7 seconds and immediately chose violence.

Ice in the suit.
Ice on the head.
Ice everywhere.

At one point I was carrying more ice than nutrition.

Then my stomach decided it had seen enough and resigned from the race.

Vomiting ✔️
Cramps ✔️
Questioning life choices ✔️

The truth?

The knee injury from Setúbal didn’t help, but let’s be honest… the biggest issue is that I’m currently carrying a few extra kilograms of what I like to call “future speed.”

The Philippines exposed every weakness:
🏃 Run durability
🔥 Heat tolerance
🍔 Body composition

The good news? All of those are fixable.

One of the highlights of the day was watching August, who is like a brother to me, fight through his own rough day and still take the overall win. Absolute warrior.

As for me, this was my slowest 70.3 ever.

But also one of the most educational.

Philippines, we’re not done yet.

Now it’s time to get leaner, fitter, faster and head to IRONMAN 70.3 Westfriesland.

The comeback continues