Run,Triathlon Philippines

5 Things Triathlete Need to Know About Running

18 Aug , 2017  

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.

#1 You Need To Train For A Half Marathon, Let Alone A Marathon

 

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!


#2 Start Small And Build Progressively

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.

#3 Start Slow In A Race And Build Up Progressively

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.

#4 You Do Not Need A Fancy GPS Watch

 

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!

#5 Train Different

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.

 

from justrunlah

Swim

Ironman Swim Training

8 Aug , 2017  

Expert tips on building early-season swim fitness.

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.

1. One-one-one up

Warm up:

-10 min easy swimming, with every fourth lap non-freestyle, if possible.

Pre set:

-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

Main set:

-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

-100-100-3×100

-100-100-4×100

-100-100-5×100

-100-100-6×100

Total: 3300m (main set)

Total: 4800m

**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.

2. It’s the halves that count

Warm up

-10 min easy swimming

Pre set:

-200 / 2×150 / 4×100 / 6×50 – increase speed as the distance decreases. Pull buoy and swimmer’s snorkel.

Main set:

-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)

Total: 4000m

3. Broken swims

Warm up:

-10mins – with every fourth lap non-freestyle.

Pre set:

-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

Main set:

-200 easy

-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.)

-300 easy

-3×100 on 1:20 fast

-400 easy

-4×100 on 1:20 fast

-500 easy

-5×100 on 1.20 fast

Total: 2800m (main set)

Total: 4600m

4. Lucky number 8

Warm up:

-10 minutes easy

Pre set:

-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

Main set:

-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)

Total: 4800m

Laura Siddall is a British professional triathlete based out of San Francisco. Visit her online at laurasiddall.com.

 

Event News,Multisports,Races,Triathlon Philippines

Powerman Philippines Team Promo 2017

26 Jul , 2017  

powerman philippines
Calling all multisport teams! The 2017 Powerman Philippines Presented by Summit Drinking Water has a special offer for you and your teammates!

MECHANICS

 

  • The Powerman Philippines Team Promo is available for Powerman Classic and Short categories only.
  • To avail of the Team Promo, four (4) individuals with the same team must register for Powerman Classic or Powerman Short only (online and in-store registration).
  • Send a proof of registration of the four (4) participants with the same team to registration@powerman.ph with the subject ‘TEAM PROMO’ and indicate the category (individual) that the fifth person would like to join.
  • Powerman Philippines will send a unique code within 48 hours for the 50% off code to be used upon the registration of the 5th individual (online registration only).

 

Sign up now at www.powerman.ph or any of our partner stores and be part of the biggest duathlon event in the country!

#PowermanPHPresentedBySummit
#NoManNoPower

Blogs,Event News,Multisport,Multisports,Tips and tricks,Training,Triathlon News,Triathlon Philippines

Triathlon Training Tips

23 Jul , 2017  

riptide singapore
1. Train alone

When I first started my career in triathlon, I got to a certain level by training with my buddies, in groups and non-structured environments. I then left for a while and came back with a whole new attitude. I found a coach I liked and really appreciated his ideas. So I committed myself to the training. I rarely trained with people. Eighty-five to 90 percent of the training I did alone, which worked for me. So if I were climbing a hill and my heart rate spiked, I’d walk up the hill. This created self-confidence. I came out and won my first race by training alone, which was Wildflower, a tough course.

riptide

2. Do drills

People neglect cycling and running drills. I did them. So on race day I would lose as little fitness as possible. I could be more efficient, not really falling apart halfway through the marathon because of the training drills. The reality is you should be doing drills all the time, year in and year out. I was different than a lot of pros by doing that.

riptide
3. Train for a race

Don’t train for general fitness. I think I was one of the first to train on the Big Island. I trained in the heat and learned the currents of the water. When I did Wildflower, I’d incorporate rides and runs similar to that course. I found out the course had lots of trails and hills, so I thought, okay, I need to run hills and train specific to that course.

4. Put yourself in pain

This one is kind of sadistic. I always had this problem of my stomach shutting down during the marathon of an Ironman. So I thought if I could run with my stomach shutting down, I could do it in a race. So once a week I would sit down and eat nachos with really spicy hot sauce. Then I’d get my running gear on, go for a run and of course, my stomach would shut down, but I’d just keep going. They were brutal training runs. But then on race day, when my stomach would shut down I’d think, “I can deal with this.” I’d be able to keep going. Doing this paid off so many times over. I’d do this 10 weeks out from Ironman until two weeks before race day. It’d be a horrible run, but it had a huge impact on my overall race performance.

5. Spend the dough

I see this with a lot of age-groupers. They spend so much time and effort training for an Ironman and they don’t bother to get new tires or get a tune-up. Get new tires. Get a new chain if you need it. You’ve invested so much time, just pay the couple of extra bucks. Don’t cheap out. It’s worth the extra expense.

6. Get out of shape

I got this piece of advice from Paula Newby-Fraser and it was one of the best things I have heard. She told me, “Peter, you can have a great short career or you can have a great long career. But you need to take time to leave the sport behind you.” Basically, you need to get out of shape to get back into shape. You need to physically and mentally recharge. You need to become a non-athlete. Don’t eat healthy. It hurts your fitness, sure, but it makes for a better long-term career. Mark Allen did this and it worked for him. Doing this prepares your body for another season. It was so easy for me to do this because two legends told me they did it. It felt like a part of the puzzle of being pro.

7. Don’t workout when sick

I see so many athletes tinker with their workouts when they are sick. Don’t. Take the day off.

BMC singapore

8. Know your body

If you head out the door and your knee hurts, don’t push through it because then all of a sudden you’re injured and you are out. Stop exercising and take a couple of days off rather than be out a couple of weeks.

tips from www.triathlete.com

Multisports,Tips and tricks,Training,Triathlon News,Triathlon Philippines

How To Fix A Bike Puncture – Repairing An Inner Tube

4 Jul , 2017  

Event News,Events,Multisports,Triathlon News,Triathlon Philippines

IRONMAN Philippines 2018 in Subic Bay

28 Jun , 2017  

Century Tuna IRONMAN Subic Bay, Philippines is the newest race to be added to the growing Philippine triathlon scene.
About Subic Bay, Philippines

About Subic Bay, Philippines
Bounded on three sides by a mountain range, and endowed with a deep natural harbor, Subic Bay was once the home base of the U.S. naval forces in the Pacific. It was America’s largest naval installation outside the United States, until it was turned over to the Philippine government in 1992.
All that sand and sea have not gone to waste, as Subic Bay is now a premier holiday destination for visitors from all over the world. They come for its pristine beaches, first-rate amenities and friendly services. In fact the waters and beaches of Subic Bay feature attractions for all types of folks: miles of fine sand and calm waters for beach lovers and picnickers, spectacular corals and underwater fauna for divers and snorkelers, mysterious sunken wrecks for history aficionados, and even choice spots for a relaxing afternoon of fly fishing.
But there’s more to Subic Bay than sun-drenched shores. Its blessed location at the foothills of the Zambales mountain range has given it lush tracts of preserved tropical forest, which have become favorite venues for eco-tourism activities and sports events. U.S. Marines used to hone their jungle-survival skills in these mountains, trained by local indigenous people called the Aetas who have learned to live in harmony with their natural environmen

Event Experience
The inaugural Century Tuna IRONMAN Philippines will aim to build upon the successes of the Century Tuna IRONMAN 70.3 Subic Bay and provide athletes with a challenging, yet beautiful course to tackle. Athletes will begin their IRONMAN journey with a one-loop, 3.8km ocean swim in the calm, pristine waters of Triboa Bay, starting and finishing at ACEA Resort which will also play host to the first of the split transition areas. Once onto their bikes, athletes will head out of Subic Bay and onto the Subic-Clark-Tarlac Expressway (SCTEX) for a fast and flat two-loop, 180km ride which will bring riders back into the T2 at Remy Field in downtown Subic Bay. The 42.2km, two-loop marathon run will take in some of the best coastal views that the area has to offer and will be a buzz of energy with local supporters lining the streets to cheer the athletes home.

REGISTRATION

Registration is set to open on August 1, 2018 at www.ironman.com/philippines.

Registration rates are as follows :

EARLY – USD650 (August 1 to August 30, 2017)
NORMAL – USD700 (September 1 to February 28, 2018)
LATE – USD800 (March 1 to April 30, 2018)

 

For more info click here

Races,Triathlon,Triathlon Philippines

IRONMAN Boulder Finish Line 2017

12 Jun , 2017  

Triathlon Philippines

70.3 Raleigh Finish Line 2017

5 Jun , 2017  

Multisport,Multisports,News,Races,Triathlon Philippines

Salomon Trail Run 2017

15 May , 2017  

salomon trail run 2017

The loooong wait is over! Start training ’cause Salomon XTrail Pilipinas is on for another thrilling trail experience this coming July 23 at Subic Bay Freeport Zone!
A new trail surprise awaits you in the finish line!

Registration opens on May 15.

You may register at the following stores:
Salomon SM Megamall
Salomon, SM North Annex
Salomon Glorietta 3
Salomon SM Aura.

#SalomonXTrailPilipinas2017

http://www.triathlonphilippines.com/

Multisports,News,Tips and tricks,Triathlon Philippines

Ironman Performance – The Mini Taper Triathlon Philippines

13 Apr , 2017  

by Coach Alun Woodward, Ironguides Coach
 
Finally winter is coming to an end and the race season is rapidly approaching with a sprinkling of early season events already taking place. After months of hard training its exciting to finally get an opportunity to race and test your fitness.
When we are training hard we never really get to see our true fitness as its often hiding under a blanket of fatigue. It can be frustrating to train hard and not really see the progress taking place or feeling like every day is a struggle to get the work done, almost feeling unfit every day when in fact the complete opposite is true. When training for performance the reality is the only time we really see our true fitness and feel fit is race day! This level of fatigue in training is good and drives gains in fitness but when we want to test the fitness we do need to allow this fatigue to lift a little just to get a glimpse of the gains that have been made.
I see a lot of athletes take a full taper into their first events and often have amazing races then performance just trails off through the season as they repeatedly follow this taper process into every event as it worked so well the first time. The reason this happens is a full taper will bring the body to a peak of fitness and then from that point the only way is down, also the peak is related to the period of training banked before the taper, so tapering for every event from this point might mean only 2-3 weeks of training banked compared to maybe the 3-4 months before the first race.
Ideally we should be looking to taper just 1-2 times per year and for other races we simply train straight through using them as a training session or perform a mini taper or more a refresh of the system before the event.
While a full taper might be anywhere from 10 days to 2 weeks long before your big race a mini taper needs to be just 2-3 days long and will not allow full recovery but it will give your body a little rest and give you more fire power for race day without effecting your training progression.
So a mini taper will tend to start around Thursday to Friday of race week given Sunday is your race day. I do like to put one very easy day into this where you may get out for a easy 20min bike session just to keep the body moving but this day is about doing as little as possible. On the other days training should resemble your regular plan in terms of what systems your training but with reduced volume.
THURSDAY
3 full days out from the race is a great time to have a very easy day, looking to do as little as possible on the day or even take a full rest day. I always prefer to take this day to start the mini taper and then train for 2-3 days into the event.
A simple 20min run is enough on this day but its important that you eat as normal on this day – the lack or training and regular eating protocol will lead to some carbo loading effect for race day.
FRIDAY
Friday i like to have fairly similar to your regular training day in terms of structure but maybe take a little of the volume out of the overall program. Lets say on this day you normally have a morning swim and evening ride, we want to hit both sessions and make sure that the same stimulus from the session is hit but without the same fatigue, below are examples of how we can do this
Regular swim main set – 16x100m hard on 2minutes with last 8 repeats using paddles
Adapted Main set – 16x50m hard on 60s – last 8 repeat with paddles
So we are swimming the same speed so the body does not miss out on the speed stimulus but the interval is only half of normal so we are not going to be producing the same levels of fatigue.
The same idea can be applied to any session, below if an example of a bike session
Regular bike set – 8x40s all out sprints with 3minutes easy recovery between
Adapted bike set – 8min @ 20s all out / 40s rest
This main set is much shorter but the 20s all out efforts will see the legs still get the speed and power stimulus but not the same amount of damage that would occur in a 40s sprint – also the short recoveries between sprints stop the athlete being able to push too hard on the 20s sprints to lead to muscle damage.
SATURDAY
In a mini taper i like to use the day before the race for some easy aerobic volume, the volume here is very individual and depends on your regular training volume and also i find female athletes perform very well of more volume on the day before a race when compared with male athletes.
For example a female athlete who regularly trains 16 hours a week might do an easy 4 hour ride on this day, time in the saddle being the focus not distance as i like this ride to be very easy so speed is going to be low. If we look at a female athlete training 12 hours per week then this ride would be maximum 3 hour long so staying at 25% of the weekly volume.
For male athletes this bike session would be a lot shorter topping out at 90min for athletes typically training up to 16 hours a week and looking towards 2.5-3hours for athletes training over this amount per week.
SUNDAY – RACE DAY
Race day should be treated as any race day, so aim to be awake at least 3 hours before your race start time in order to fully wake your body up before the start. Starting your day with a easy 10min jog before breakfast is a great way to accelerate this process and make sure your ready to go when the race starts.
MONDAY – Back to work
Once race day is done then its time to get back to training, yes you will be carrying some fatigue from the race but in general race day is less volume and easier than a training day on your body so you should be fine to jump straight back to your regular program. A well structured program should see Monday as a recovery day from a weekend of longer endurance work so this is not different and you should be all systems go by the time harder work commences on the Tuesday.
A mini taper is a great way to allow you a glimpse of your true fitness without compromising your training and progression towards your big races of the year. This is also a great way to boost confidence as you head into another block of hard training which will no doubt once again lead to performance levels hiding under that blanket of fatigue.
Enjoy your training.
from http://www.asiatri.com