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If you want to climb faster on your bike, you need to lose weight from somewhere. We set out to answer where you should lose this weight from. Should you cut back on the cake and lose a couple of kilos? Or will shedding the pounds from your bike be more beneficial? GCN’s Daniel Lloyd and Greg Foot of Headsqueeze went up to the University of Bath to find out.
Find out more:
The Singapore International Triathlon (SIT) is Singapore’s pioneer triathlon event. Established in 1984, it was launched in an era when triathlons and endurance sports in general were largely unknown in Asia. From the first local triathlon held by the National University of Singapore (NUS) in its campus, it evolved into an international event two years later with a wide diversity of athletes participation from multiple countries
including Malaysia, Hong Kong, New Zealand and Australia. Through the years, the number of participants has grown steadily. The race distances of 2km swim, 65km bike and 16km run, were also changed to the widely accepted Olympic distance. During this time, local sportsmen have also achieved elite competitive status
through better knowledge in training and sports conditioning. Today, the SIT has become one of the most highly-anticipated, international sports
events in Singapore. Co-organised by Triathlon Association of Singapore and Orange Room Pte Ltd, the event has attracted up to 3,000 triathletes from countries such as Philippines, Ireland, Italy, Sweden, France, Spain, USA, Canada, Belgium, Germany, Switzerland, Austria, Denmark, Australia, New Zealand, South Africa, Japan, Indonesia and Malaysia, who vied for various coveted championship titles, including the Asian Championship. Held at the East Coast Park, this is a great opportunity for participants to Race the Lion City. The event boasts warm and calm water, scenic location, well-marked course and friendly volunteers, promising a memorable racing experience for all to enjoy from the starting to the finishing line.
Date & Time : 10th September 2017, 6.15am – 1.00pm
Venue : East Coast Park Area E2, Angsana Green
Website : www.triathlon.sg
Enquiries : firstname.lastname@example.org
+65 6274 9868
The nearest drop-off is the East Coast Lagoon Food Centre at Car park E2, which is
accessible by Laguna Flyover, Marine Parade Flyover, Fort Road and East Coast Park
Expressway heading towards Marine Parade and City (Exit 10B).
The nearest car park to the main event site is at E2 & E3. Availability at these carparks are
on a first-come-first serve basis. Do note that carpark charges may apply to some
carparks. For Participants starting after 9am, it is recommended to park at Carpark E1
and ride over to the main event site.
Part of East Coast Park Service Road will be closed to traffic on event day from 5am to
1pm. This is to facilitate the cycling leg of the event. The closure will commence from
East Coast Park Expressway towards Bedok (Exit 7A) until the turning point of the cycling
route (National Sailing Centre).
Participants are advised against parking their vehicles at the carparks within the road
closure areas, Should you park in those carparks (Carpark F1, F2 and G), your vehicle will
not be allowed to leave the carpark until the road is reopened to traffic. Any vehicle found
along the road closure within the road closure timing will be towed to Carpark F3 & H.
Start Time Wave Category Gender Race Bib No. Cap Colour
6.15am Opening of Transition Area and Body-Marking
7.10am NSC 1 National Championships Male 01 – 19 Pink
7.30am NSC 2 National Championships Female 20 – 25 Pink
20 mins Interval
7.50am 1 Individual Standard Male 101 – 174 Yellow
7.55am 2 Individual Standard Male 201 – 280 Yellow
8.00am 3 Individual Standard Male 301 – 380 Yellow
8.05am 4 Individual Standard Male 401 – 459 Yellow
20 mins Interval
8.25am 5 Individual Standard Male 501 – 590 Red
8.30am 6 Individual Standard Male 601 – 652 Red
8.35am 7 Individual Standard Male 701 – 781 Red
8.40am 8 Individual Standard Male 801 – 885 Red
8.45am 9 Individual Standard Female 901 – 981 Red
8.50am 10 Team Relay Standard All 5501 – 5530 Pink
20 mins Interval
9.10am 11 Individual Sprint Male 1101 – 1173 Blue
9.15am 12 Individual Sprint Male 1201 – 1290 Blue
9.20am 13 Individual Sprint Male 1301 – 1388 Blue
9.25am 14 Individual Sprint Male 1401 – 1497 Blue
15 mins Interval
9.40am 15A Individual Sprint Female 1501 – 1590 Orange
9.45am 15B Individual Sprint Female 1601 – 1625 Orange
9.50am 16 Team Relay Sprint All 8801 – 8840 Pink
15 mins Interval
10.05am 17 Individual Mini Male 1701 – 1795 Orange
10.10am 18 Individual Mini Female 1801 – 1865 Orange
10.15am 19 Team Relay Mini All 9901 – 9915 Orange
10 mins Interval
10.25am 20A Individual Kids Male 2001 – 2104 Pink
10.30am 20B Individual Kids Female
10.45am Prize Presentation
1.00pm End of Event
Date : Sunday, 10th September 2017
Venue : East Coast Park Area E2
Time : Men’s Start – 7.10am
Women’s Start – 7.30am
This year’s Singapore International Triathlon 2017 will see Singapore’s top triathletes
competing against one another in the National Championships category. Every triathlete
will be racing hard to be crowned national champions, with ITU points given to the top 5
triathletes. With this being a sprint distance race instead of the olympic standard
distance, it is going to be a very exciting Sunday with the juniors pitting against the
seniors in the familiar settings of East Coast Park, you will see the battle between the
While Christy Suriadi, Bryce Chong and Nicholas Rachmadi have already been selected
for the XXI Commonwealth Games, this National Championships will need to find 3 more
triathletes for TAS nominations to SNOC to fill up the remaining 1 men and 2 women
slots. Look out for bronze medallist Clement Chow and Wille Loo who finished a close 4th
behind Clement in the recent SEA Games, also not forgetting Zac Low, a confirmed
contender in the 2018 Asian Games. These 3 will be putting up their best for this 1 slot.
Winona Howe’s withdrawal from this race due to an unfortunate injury has kept the
options open with Phoebe Kee and Ethel Lin amongst the favourites now fighting for the
2 women nomination spots.
Will we see the favourites dominating again this Sunday or will we see surprises? With
elite starts comprising of 13 men and 5 women, this category will be the highlights of
For the course map please download Singapore International Triathlon
before we start cycling some instruction given by our group leader Silver after 50km re-group then take 5mins. rest and photo ops. Don’t forget to bring your passport for immigration checking on entering Malaysia and leaving Malaysia .
To really have good endurance you need to make the most of your internal reserves. These are glycogen (carbohydrate) in the muscles and liver, glucose in the bloodstream, triglycerides (fats) stored in the muscles and that all-important biggest store of fuel: body fat.
So which of these fuel tanks is most responsible for keeping you riding? Well, it won’t be a lack of fats, lactic acid overload or a lack of oxygen that makes you get off the bike. Instead, running out of muscle glycogen, low liver glycogen or low blood glucose levels is what will stop you in your tracks. One or all three of these will cause the infamous ‘bonk’, ‘wall’ or ‘the knock’.
To elongate your endurance you need to make sure that before long rides you have one or two days where you ensure that carbohydrate foods are eaten every three hours, with plenty of water consumed with each meal. This carbo-loading helps you stock up with muscle glycogen, but only if you ride very easy on these days. Carbo-loading but hammering short, sharp rides because you feel good does not maximise glycogen.
Veteran cyclist and triathlete sir ally 🙂
Even starting with your glycogen stores stocked up does not guarantee you maximal endurance. The morning of the ride you should get an early breakfast of carbs, protein and fat around two to three hours before you head out.
Aim for 200 to 400 calories in liquid or solid form but know (by trying them out on training rides ahead of the main event) that they sit well on your stomach. If you are confident that your levels are high, you can start a ride fasted, but you need to feed religiously every 20 minutes or you will crash soon after missing one or two feeds. Aim for around 60 grams of carbs per hour during the ride as an estimate.
Researchers in the USA have shown that consuming 15g honey or glucose taken every 10 miles during a 64km ride improves performance compared to water alone. Riders with the high glycaemic glucose and low glycaemic honey got home 2.75 minutes earlier, having averaged almost 40 watts more output over the last 10 miles compared to water drinking-only riders.
If you find you regularly get dropped at the end of rides and have been riding on water alone, this research is especially for you!
To really get the most from your body, start in the weeks, or rather months, beforehand with regular riding to make your body fitter and better at using its fat stores. Fit riders use higher amounts of fats and are more efficient at stretching out carbohydrate reserves. Use this simple reminder about what makes you fitter: A B C. That is, Aerobic riding four to six hours a week, Breakfast-less rides for up to two hours to make your body fat-burning savvy, and Consistency.
Teaching your body to go longer is a talent that is earned. If you do have a tendency to do too much, then lose motivation, ride yourself into illness or always feel you’re the only person who never seems to progress, take heart. Almost anyone can extend their endurance and achieve 100k, 100 miles or more. You may not set a competition record along the way but you can still make the distance.
Consistent riding gives you improved endurance and better use of fats. Once you start to increase your longest ride, the challenge is to set a bigger goal every second or third week. By taking yourself physically and mentally into new time-zones you experience the feeding, pacing and fatigue tests that new horizons bring. Choose riding buddies with a similar or higher stamina and stay close together so you can encourage each other.
if you feel weak while cycling don’t forget to treat your buddy a cold soft drinks, bread and banana. Make sure he is good and well that he never leave you even you had plat tires or any technical problem. or dami pang palusot (bonk). this ride was awesome and well organized and definitely going this again.
photo credit by: Silver
Davao is an anchor tourist destination and one of the 7,107 times more islands that make up the Philippine archipelago. It is a natural haven for both sedate and daring pursuits.
Davao, on the southeastern seaboard of Mindanao is attracting more tourists because of its rich culture, abundant natural resources, forests, wildlife sanctuary and the imposing presence of Mt. Apo, (the tallest mountain in the country). Davao City limits sprawl over 224,000 hectares, among the largest in the world, leaving ample space for environmentally friendly expansion and development.
After Luzon and Visayas, IRONMAN sets foot in Mindanao with this addition to extend its presence across all three island groups of the Philippines.Davao City has continuously grown and developed infrastructure over the years to become one of the most popular touristic destinations in the Philippines. Athletes will have an easy journey to the start line through Davao international airport with direct flights from Manila, Singapore or Kuala Lumpur, and will have a wide selection of world-class hotels to enjoy their stay in Davao, located on the East coast of Mindanao island in the Philippines.
“It is always exciting for us to announce the addition of a new event – especially in the Philippines where the enthusiasm of the IRONMAN community is exceptional. We launched IRONMAN Philippines on August 1st and sold out all entries in one day. We hope for such a tremendous response as we open registrations of IRONMAN 70.3 Davao on October 1st.” IRONMAN Asia Managing Director Geoff Meyer said.
The participants will enjoy racing through Davao’s fusion of nature and urban infrastructure. The race begins with a one-loop swim at the beautiful property development of Azuela Cove where they will go back for their first transition. They will then exit onto the main highway to start the 90km bike course. The fast, single loop bike course heads all the way to the turnaround point at Tagum City. Participants will then head back to Azuela Cove for the second transition. They exit out to the flat roads of J.P. Laurel Avenue towards the commercial district of Davao to complete the two-loop 21.1km run. Participants will be cheered by a crowd of spectators lining up along the streets until the finish line at the Azuela Soccer Field.
“We at Sunrise Events are excited to be offering a brand-new race in another part of the country next year.Davao will be our next destination for an IRONMAN 70.3 race and we believe this will be well received by local and foreign triathletes alike. We are encouraged by the enthusiasm Davao has expressed in hosting us there and I expect we will see this race steadily grow.We look forward to seeing you all at a new destination.” said Wilfred Steven Uytengsu, President of Sunrise Events
IRONMAN 70.3 World Championship Qualifying Race
There are 30 qualifying age group slots for the 2018 IRONMAN 70.3 World Championship in Nelson Mandela Bay, South Africa.
The 1.9km swim starts in the beautiful property development of Azuela Cove. Participants will swim the Pakiputanstraight, following a single loop clockwise swim heading north. The swim leg begins with a 925meter stretch followed by a 50 meter turn then a final 925 meter stretch back to Azuela Cove.
Participants exit the swim and enter transition in the Azuela property to start the bike leg of the course.
Participants exit the Azuela property and onto the main highway to begin the 90km bike course.Traversing through several cities, the course is straightforward and easy to navigate with wide and scenic roads. The course will lead participants north to the turn-around point in Tagum City. After making the turn-around, participants will head back to Azuela for transition 2 and enter the run leg of the course.
After racking their bikes, participants will head back out of Azuelaand turn right heading to J.P.Laurel Ave for the 21km run course. The run course is a two-loop clockwise 10km out-and-back race course. It will pass through the commercial district of Davao where the roads are flat and lined up with people cheering on the participants. The race ends at the finish line in Azuela Soccer Field
On behalf of Triathlonphilippines we just want to congratulate all Filipino compete in 29th sea games in Malaysia. Thanks for bringing gold and silver to our country.
Congratulation Nikko and Kim for winning the gold and for silver Maria Claire adorna and leeram chicano
photo credits: raceday triathlon
Everyone knows Millennials and Boomers are different. Times, they are changing. And the way Millennials approach things are different. Millennials try to keep up with the trend, at all expense. So, here are 5 things for the Millennial generation to know about running to excel at running.
A Half Marathon presents a challenge in itself. You don’t need to sign up for the marathon for a challenge. Some have said if you can’t run a sub 2 half marathon, you should not even be attempting the marathon distance. The rationale behind this is due to the risk on injury. If you’re legs are just no used to the consistency pounding for 4 hours, you are risking injury. An injury will set back your running progress. Is it really worth it to take a 6 months break from running just to run a marathon distance. Unless you have put in sufficient training – don’t!
Take things one step at a time. Start small. if you are a beginner, take on the 10km distance. Target to improve the timing of your 10km distance before moving up the distance ladder. Slowly, but surely. This is also an injury risk management strategy. You will reap for benefits this way than moving up to fast.
Starting at a slower pace and finishing strong is known as negative splits. It is always good to run a race this way. Firstly, this way you avoid going out too fast and taking out too much from you. If you go out too fast you risk burning out before you cross the finish line. Starting out conservatively also gives you a mental boost when you start passing people in the 2nd half of your run. Most people tend to slow down in the 2nd half. This mental boost can give you the adrenaline to bring you back to the finishing line with a personal best.
Let’s face it! You’re probably going to be spending so much dough on a fancy GPS watch that you don’t even utilise all its functions. Especially if you’re just starting out, you just beed a basic GPS watch. Do you really need the fancy Suunto Spartan Ultra or the Fenix 5X? You probably could do with the basic forerunner 235. You just need a watch to tell you your pace to allow you to pace well. Unless you would fully utilise all the functions and statistics your watch tells you, there is no point forking out so much dough!
Try vary your training and incorporate different kind of runs. It’s not necessary that you just run for an hour everyday at the same speed. You can include tempo runs, intervals, fartlek training into your workouts! Training will never be boring this way. And you are bound to see and improvement in your races.
by Laura Siddall
Swim training can quite literally be uncharted waters for the beginner triathlete, and sometimes even the experienced triathlete. I consulted my coach—IRONMAN Master Coach Matt Dixon of Purplepatch Fitness—to bring you four endurance intensive swim workouts that will get you swim ready this season. Especially for those of you targeting a late-season IRONMAN race, now is a good time of year to focus on swim endurance and technical development.
For many Northern hemisphere triathletes, late winter and early spring is considered pre-season. Dixon’s focus during this period of time is endurance swimming—both cardiovascular and muscular. In conjunction with the large fitness gains from the endurance work, Dixon includes high-end speed and maximal steady state work to promote technical development. “Since many athletes are not yet accumulating massive hours of miles riding, swimming takes up the largest relative percentage of total training than any other part of the season,” Dixon says. He uses this time of year to get his athletes “swim-fit” by developing the resilience that they will rely on throughout the race season.
Dixon expects his San Francisco-based swim squad to be familiar with reading the pace clock during swim workouts and frequently sets demanding but fun workouts to keep his athletes mentally alert throughout the entire session.
Related Article: Master the Pace Clock
Below are four of Dixon’s favorite swim workouts. They include endurance-based work and speed play, which not only help build a good swim base but also test an athlete’s pace clock intelligence. Each workout starts with an easy warm up, and a more focused pre-set to warm up the body thoroughly before the main set.
The best part—all of these drills can be scaled up or down to suit your level and distance, as well as adapting the time interval to match your ability.
-10 min easy swimming, with every fourth lap non-freestyle, if possible.
-200 / 100 / 2×150 / 2×75 / 3×100 / 3 x 50 / 4 x 50 / 4 x 25 with pull buoy, using a swimmer’s snorkel, focusing on a long body and catching the water. Build speed as you progress through the set to 95 percent of maximal effort for the 25s.
→ Helpful hint: Try to remember the above set as follows:
– Odd reps decrease by 50 each time but the number of repeats increases: 1×200, then 2×150, 3×100, 4×50
– The even reps are half the distance of the previous odd set. For example, if the odd is 200, the following even is half that at 100. If the odd is 150, the following even is half 150, at 75, and so on.
-Take 5-10 sec, rest between each repetition
-33 x 100 using three separate intervals.
-The aim is to maintain a strong sustainable pace on the shorter intervals. The pace and stroke rate can and should slow on the easier ‘recovery’ intervals.
-100-100-100 on 1:50 / 1:45 / 1:40 **
-100-100-2×100 on 1:50 / 1:45 / 2 x 1:40
Total: 3300m (main set)
**Select a time interval appropriate for your swimming ability, ensuring the first swim of each set is ‘recovery’ based, as noted above, and targeting about 5 to 7 seconds rest on the tightest interval. To shorten the set, you could complete the workout after 4 or 5 rounds.
-10 min easy swimming
-200 / 2×150 / 4×100 / 6×50 – increase speed as the distance decreases. Pull buoy and swimmer’s snorkel.
-200 on 3 min, straight into…
-8 x 100 on 1:22.5 – this is a good one for reading the clock, as you have to ‘go’ when the clock isn’t on a whole number.
→ Helpful hint: It’s useful to remember that each ‘odd’ rep will always be on a 0 or 5. (e.g. first rep (odd) start on the 0, second rep (even) on the 22.5, third rep (odd) on the 45, fourth rep (even) on the 7.5 etc.)
-Take an extra 30-60 sec rest, often called a “swimmer’s minute.”
-200 on 2:55 mins
-6 x 100 on 1:20
-Take an extra 30-60 sec
-200 on 2:50
-4 x 100 on 1:17.5
-Take an extra 30-60 sec
-200 on 2:45
-2 x 100 on 1:15
Total: 2800m (main set)
-10mins – with every fourth lap non-freestyle.
-2×200 / 2×175 / 2×150 / 2×125 / 2×100 / 2×75 / 2×50 / 2×25
→ Helpful hint: odds easy / evens building pace through set, take 5-10 seconds rest
-2×100 on 1:20 fast (The interval should be tight so that you only get 3-5 seconds of rest. Adjust the interval for your swimming ability.)
-3×100 on 1:20 fast
-4×100 on 1:20 fast
-5×100 on 1.20 fast
Total: 2800m (main set)
-10 minutes easy
-16 x 50 – build pace in sets of 4 (4×50 easy, 4×50 moderate, 4×50 moderate/strong, 4×50 strong) with 10 sec rest between
-800 pull – moderate pace
-8×100 – decreasing intervals, 1:40, 1:35, 1:30, 1:25, 1:40, 1:35, 1:30, 1:25
-4×200 – build pace from easy on #1 up to race pace on #4, on 3:10 (30 sec rest when swimming easy)
-8×50 – odds fast on 45secs / evens smooth 60
-16×25 – easy / build / fast / fast x 2 all on 25 sec
Total: 4000m (main set)
Laura Siddall is a British professional triathlete based out of San Francisco. Visit her online at laurasiddall.com.