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Triathlon Philippines

Aboitiz TRI2015 Registration

25 May , 2015  

Aboitiz TRI2015
September 12, Saturday 2:00pm
1.5Km Swim – 40Km Bike – 10Km Run

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Registration opens today at 12 noon. Sign up at www.bikekingphilippines.com

Triathlon News,Triathlon Philippines

IRONMAN VIETNAM

22 May , 2015  

Ironman Vietnam 2015 from AeroEye Asia on Vimeo.

Vietnam’s inaugural IRONMAN event will take place on May 10, 2015 in the coastal city of Danang, well known for its pristine beaches, UNESCO world heritage sites and numerous tourist attractions
About Danang
Situated along an immaculate 30-km stretch of white-sand beach within 100 km of three UNESCO World Heritage Sites, including the Imperial City of Hue, Hoi An Ancient Town and the My Son ruins, Vietnam’s third-largest city plays host to the inaugural VNG IRONMAN 70.3 Vietnam.
Danang is a bucket-list destination for travelers with its mix of cultural attractions, famous cuisine, beautiful beaches, world-class golf courses and award-winning resorts.
VNG IRONMAN 70.3 Vietnam Experience
Participants will be treated to a fast and scenic course that begins with a 1.9-km ocean swim in front of the beautiful Hyatt Regency Danang Resort & Spa.
From there, athletes will enjoy a scenic two-loop 90-km bike course that takes them along Danang’s pristine coastline and by some of the city’s key landmarks.
The final 21-km out-and-back run course is flat and passes by many of Danang’s famous beach resorts before finishing at the foot of the legendary Marble Mountains. With tropical conditions, this warm-weather event is the perfect mid-season race to prepare athletes for their summer IRONMAN events.

Training,Triathlon News,Triathlon Philippines

16-Week Ironman 70.3 Training Plan

22 May , 2015  

expo at harbor mall

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Building up to an Ironman 70.3 distance doesn’t need to be a chore. In fact, it can be quite a simple process that requires little more than physical exertion and a spot of dedication. Matt Fitzgerald outlines the reason for keeping your training plan simple, and gives a sample 16-week training plan.
By Matt Fitzgerald
Variety is overrated in triathlon training. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. There are only a handful of workout types that you need to include in your training program. You can practice these basic types of workouts in all kinds of different ways, and doing so may make the training process more interesting for you, but there is no particular physiological advantage of complex training compared to basic training.

I favor simple training plans for a few reasons. First, I find them to be less mentally stressful than complex training plans. Why make your training so complex that it is unnecessarily mentally taxing in addition to being necessarily physically taxing? Second, the results of a very basic, and highly repetitive, training plan are predictable, and predictability of effects is a major virtue in a training plan. You want to know exactly what you’re going to get out of it. When your workouts are always familiar, there’s little mystery about what they will do for you. Finally, it’s easier to measure and monitor progress in a training plan with lots of repetition. You can make apples-to-apples comparisons of your performance in difference instances of the same workout, whereas such comparisons are more difficult when you never do the same workout twice. This is important, because seeing progress inspires future progress.

Of course, a training plan has to have some variation. First, the overall workload has to increase as it goes along. Second, the key workouts must become more race-specific. The following is a super simple 16-week training plan for half-iron-distance racing. It features nine workouts per week—three swims, three rides, and three runs—and is appropriate for “intermediate” level athletes.

You will find the workout descriptions self-explanatory for the most part, but the intensity and pacing guidelines require some explanation. Here’s a key to understanding them:
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5K race pace = An effort performed at approximately the fastest pace you could sustain in a 5K running race.
10K race pace = An effort performed at approximately the fastest pace you could sustain in a 10K running race.
Comfortably hard = An effort that is right on the threshold of making you really suffer.
Easy = A very comfortable effort, deliberately slower than your natural pace in swimming, cycling or running.
Hard = An effort that is very challenging but not maximal for the prescribed duration (such that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard effort).
Jog = Very slow running.
Moderate = An effort that feels comfortable but not dawdling.
Race pace = An effort performed at your anticipated half-iron-distance race pace.
Sprint = A 100 percent maximal effort.
Time trial = A maximal effort relative to the prescribed distance.

Week 1
Monday: Rest.
Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 20 miles moderate.
Sunday: Run 6 miles moderate. | Swim 800 yards moderate.

Week 2
Monday: Rest.
Tuesday: Bike 40 minutes moderate with 6 x 30-second sprints scattered.
Wednesday: Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

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Week 3
Monday: Rest.
Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered.
Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate.
Saturday: Bike 30 miles moderate.
Sunday: Run 8 miles moderate. | Swim 1,200 yards moderate.

Week 4 (Recovery)
Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 5
Monday: Rest.
Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-sec. hill sprints.
Saturday: Bike 35 miles moderate + 10-minute transition run at moderate pace.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 6
Monday: Rest.
Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate.
Sunday: Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.

Week 7
Monday: Rest.
Tuesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Wednesday: Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered.
Thursday: Bike 40 minutes moderate + 12 minutes comfortably hard.
Friday: Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15-minute transition run at moderate pace.
Sunday: Run 11 miles moderate. | Swim 1,800 yards moderate.

Week 8 (Recovery)
Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.
Saturday: Bike 35 miles moderate.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 9
Monday: Rest.
Tuesday: Bike 50 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 15 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 20-minute transition run at moderate pace.
Sunday: Run 12 miles moderate. | Swim 2,000 yards moderate.

Week 10
Monday: Rest.
Tuesday: Bike 50 minutes with 5 x 3-minute hard efforts scattered.
Wednesday: Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 18 minutes comfortably hard.
Friday: Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 55 miles moderate.
Sunday: Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial.

Week 11
Monday: Rest.
Tuesday: Bike 55 minutes with 4 x 4-minute hard efforts scattered.
Wednesday: Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 20 minutes comfortably hard.
Friday: Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 60 miles moderate + 10-minute transition run at race pace.
Sunday: Run 14 miles moderate. | Swim 2,200 yards moderate.

Week 12 (Recovery)
Monday: Rest.
Tuesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.
Saturday: Bike 45 miles moderate.
Sunday: Run 10 miles moderate. | Swim 2,000 yards moderate.

Week 13
Monday: Rest.
Tuesday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.
Wednesday: Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.
Sunday: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace.

Week 14
Monday: Rest.
Tuesday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace.

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Week 15
Monday: Rest.
Tuesday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).

Week 16
Monday: Rest.
Tuesday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.
Wednesday: Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 30-second sprints scattered.
Friday: Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy.
Saturday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.
Sunday: RACE!
Read more at http://triathlete-europe.competitor.com/2010/09/08/simple-16week-ironman-703-training-plan#oszPQEQW94xtjddF.99

Triathlon Philippines

Bataan International Triathlon

20 May , 2015  

Bataan International Triathlon

Triathlon calendar

Nov. 28-29

Triathlon distances

LARGO

1.5km swim | 55km bike | 11km run – Solo, Amigo (Buddy), Relay

RAPIDO

750m swim | 30km bike | 5.5km run – Solo, Amigo (Buddy)

KARERA DE BAGAC

30km off-road bike – Solo

JUNIOR AQUATHLON

6 to 8 y.o. – 100m Swim | 1Km Run – Solo, Parent & Child

9 to 12 y.o. – 200m Swim | 1.5Km Run – Solo, Parent & Child

13 to 16 y.o. – 300m Swim | 2Km Run – Solo

Triathlon training

Do you have a training plan for this coming Race in Bataan

Triathlon Philippines

Olympic distance race simulation workouts

8 May , 2015  

BMC Time Machine

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The Olympic distance triathlon is a great test for any triathlete. It can be used as a good first event of the year, a goal race to set a new PR, or as a stepping stone to longer events. No matter what your goal is, the Olympic distance will challenge you.

This article first appeared on TrainingPeaks. For more click here.

Racing this event hard takes solid preparation and a willingness to push your limits. Here are a few of my favorite Olympic distances race simulations. If you can, go from swim, to bike to run since that is the best way to simulate race day conditions.

I’ve ranked these workouts from easiest to hardest and I’ve given them a scale of 1-10, with 10 being the hardest.

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1. The Warm Up – 6 out of 10

Pool:
– 300 warm up, 100 kick, 6×50 on 20” rest.
– 8×200 on 20” rest. Descend the 200s.
– Easy 500 cool down.

Bike:
– 20’ warm up, then 5×1’ at 100 rpms, with 1’ recovery.
– Then right into 5×8’ at FTP (100 percent of threshold), with 2’ recovery and ending your session at the track.

Run:
– A short 1 mile warm up is good off the bike with 4×50 meters of drills to get the run legs going.
-Then run 4x100m strides at goal 400 effort and pace.
– Main set: 16×400 at 10k pace minus 20” per mile. If your open 10k pace is 8 minutes per mile, your pace for this workout is 7:40, and therefore your 400s are 1:55 pace.
– Recovery is a 200m jog.

2. Getting Warmer – 8 out of 10

Pool:
– 300 warm up, 100 kick, 6×50 on 20” rest.
– 20×100 on 15” rest. Descend the 100s, in groups of 5.
– Easy 500 cool down.

Bike:
10×5’ at FTP, with 2’ recovery and ending your session at the track.

Run:
– A short 1 mile warm up is good off the bike.
– 10×800 at 10k pace minus 20” per mile. If your open 10k pace is 8 minutes per mile, your pace for this workout is 7:40, and therefore your 800s are 3:50 pace.
– Recovery is a 200m jog.

3. Ready to Race – 9 out of 10

I’ve been told this workout is harder than race day. The way it should be!

Pool:
– 300 warm up, 100 kick, 6×50 on 20” rest.
-4×400 on 10” rest. Keep the 400s the same pace, but don’t let the time vary by more than 5”!
– Easy 500 cool down.

Bike:
– 2×25’ – the first 20 minutes are at FTP and the last 5’ are at sprint effort – upping the effort another 5 percent.
– You’ll start the 20’ effort with 4×1’ standing at a very hard effort with 1’ recovery, for a total of 8’.
– Then you’ll TT as best you can for the remaining 12’, until you get to the last 5’ of the interval.
– The last 5′ is as hard as you can go.
– Easy 5’ recovery between each 25’ effort.
– End your session at the track.

Run:
– A short 1 mile warm up is good off the bike.
– 6×1 mile on 45” rest at open 10k pace. If your open 10k pace is 8 minutes per mile, your goal is 8 minutes per mile.
– Recovery is 45” to get a swig of water and to get ready for the next one.

These workouts will challenge you and push your limits, just like on race day. Remember to fuel up before the workouts, and to carry fluids and calories during the workouts. A proper recovery is important post workout as well. These workouts are done in a progression and are probably best done over 5-6 weeks. The last simulation would be best done 1-2 weeks before your actual Olympic distance race.

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ABOUT THE AUTHOR: Mike Ricci, USAT Coach of the Year, is the owner and founder of the D3 Multisport coaching group, through which he coaches all levels of athletes from beginner to elite. Mike is also the former head coach of the 2013 National Champion CU Triathlon Team, and guided them to 4 consecutive collegiate National Championship titles from 2010-2013. Mike has written training plans for Team USA several times, is a USAT Level III Elite coach, and has helped many athletes to qualify for the Ironman World Championships in Kona. Learn more about D3 and Mike
Read more at http://triathlete-europe.competitor.com/2015/05/07/olympic-distance-race-simulation-workouts#65ozvwtJuoIak18k.99