Diogo Villarinho: Post-IRONMAN Challenges and Water Navigation
Professional triathlete Diogo Villarinho shares behind-the-scenes insights into his recovery, intense training, and a crucial swimming error in an Ironman race.
In an exclusive interview with Stemma Sports, Diogo Villarinho opened up about his tough post-Ironman recovery and demanding international training routine. He also detailed a navigation error that impacted his race and commented on Ana Marcela's English Channel feat.
Professional triathlete Diogo Villarinho was the special guest of Stemma Sports for an exclusive behind-the-scenes interview at the Nubank Ultravioleta IRONMAN 70.3 Rio de Janeiro 2026. In a relaxed chat with the hosts, Diogo shared details about his intense post-Ironman routine, the complexities of recovery, his international training life, and a memorable anecdote about a navigation error during a race's swim leg.
Post-IRONMAN: Recovery and Return to Training
Diogo revealed that, surprisingly, he felt less "broken" physically after his last Ironman than he expected, mainly because he didn't run the marathon in its entirety due to a diaphragm cramp. However, his weakened immunity led to sinusitis that required 10 to 15 days of antibiotics. "That typical first Ironman experience, right? You have to go through it, otherwise it's not an Ironman," he joked.
His recovery was brief, as he quickly followed up with work commitments, including the Rio Marathon with over 120 students. Afterward, he embarked on an intense training period in Europe, passing through Mallorca, Andorra, and Girona. In Mallorca, he focused on 30 hours of cycling in the first week. In Andorra, he had the opportunity to swim and train with renowned triathlete Matt Hauser, praising the company for swimming and the high intensity of the workouts. His preparation in Europe was crucial for organizing his thoughts and getting back "on track," which means improving his physical shape and performance.
The Professional and the Circuit: Connection and Evolution
Villarinho expressed great satisfaction in competing on the professional triathlon circuit in Brazil, highlighting the welcoming environment and the inspiration the sport provides. For him, contact with amateur athletes is very rewarding. "You see someone come up and tell you, 'man, I'm your fan, I really like your work, the guy is inspired by you,'" he said, emphasizing the ease and closeness this interaction brings, something he missed during his time as a professional swimmer.
He contrasted this with his experience in competitive swimming, where the circuit was more closed off and public interaction was minimal. Diogo believes that the Ironman philosophy of bringing professional and amateur athletes together is a "stroke of genius," as it allows the public to truly connect with and be inspired by the sport.
The Swimming Controversy: Villarinho's Navigation Error
One of the most curious moments of the interview was when Diogo recounted a swimming navigation error during an important race. During the swim leg, he and his group ended up straying from the correct course. He explained that, while trying to create a gap from his competitors, he relied on the navigation of another athlete, Oddi, and ended up swimming off course towards the beach.
"When I first looked up and saw a buoy, I said, 'man, this buoy looks a bit strange.' Because the buoy was orange, and I said, 'the buoy isn't supposed to be orange,'" Diogo recalled. He quickly corrected course, but the immense effort to get back to the group cost him a lot of energy. This error had a significant impact on the transition and the start of the bike leg, causing him to lose contact with the leading group and forcing him to cycle alone for a long period, battling problems like a broken water bottle cage. Despite the setbacks, Diogo highlighted the "bizarre and cool" dynamic of Ironman, where breakdowns and comebacks are constant.
Ana Marcela and the English Channel Crossing
The conversation also touched upon the recent and historic English Channel crossing by Brazilian Ana Marcela Cunha. Diogo showered praise on his friend and fellow swimmer, whom he considers the "ultimate reference in the sport" in Brazil. "She won everything there was to win," he stated, recalling Ana Marcela's multiple world and Olympic titles.
Despite his admiration, Diogo confessed he has no desire to tackle the English Channel. "Man, I get sick in the cold like that, I'm too thin; for me to do the English Channel, I'd have to gain 15 kg, I'm never going to do the English Channel," he joked. He also revealed that he spoke with Ana Marcela after her feat, and she, exhausted, confirmed the extreme difficulty of the challenge, which extended for almost 43 km and lasted about 8 hours. However, Ana Marcela promised Diogo that after she retires, she will compete in a triathlon, a challenge he will make sure to follow.
With the experience of an elite athlete, Diogo Villarinho continues his triathlon journey, always learning and adapting to the challenges of each race. For him, the professional circuit offers a unique environment of overcoming obstacles and connection, where every mistake transforms into learning, and every victory is shared with a passionate community.