- Contact US
Author : Frederick Martin A. Ilagan
Ok not a a good selfieshot at all!! Heheh but just wanted to share something to my fellow cyclist about wearing a helmet…..
Ok I know some riders doesn’t like wearing helmets at all honesty i don’t understand why those guys don’t wear helmets its our first line of defense on the bicycle. It’s protecting the most important part of our body….. Some may say its not cool it feels heavy or hot…. For so many years of research and development manufacturers had been releasing great helmet designs that will not only provide riders with so much comfort, helmets are not only light on the head, provides great air flow, comfort,protection and most importantly it looks so damn cool nowadays, with different graphics wild colors that will not only look cool on your head but will let pedestrians and drivers see you on the road …. But lets get to the real reason why I posted this…
For so many times I’ve seen people wearing their helmets the wrong way. I admit i was the same before but with studies and experience i was able to learn how to properly wear it… Ok first the helmet should fit snug on you head… Why? You wanna make sure its not too loose cause you dont want it moving around and you wanna make sure its steady on your head so if you crash it will remain in place to protect the areas that it’s designed to protect ….
Fit: Snug, not too loose not too tight… Too loose will make it move around, too tight will restrict proper blood flow…
Straps: enough tightness. But not so much. You wanna make sure you can still easily open your jaw… Tight straps can restrict breathing….
Helmet position: helmets are designed to protect the face and the back of your head from impact you want to make sure the front of the helmet has 1-2cm of space from your eyeglasses or eyebrows why? Cause its made to take good care of your beautiful face to prevent the mouth nose and specially the temple from hitting the ground so as you fall forward face first the front part of the helmet will be the first to hit the ground therefore limiting the damage or injury on your face…. But you dont want to tilt it too far forward as you want to make sure the back of you head is still protected if ever it hits the ground first… Helmets are made to crack and break on impact because its how it dampens the impact to your head…. Just like those crumple zones on new cars… They are designed to absorb the energy in a crash… So for example you had a crash even light one and your helmet crack or broke it means it did its job by absorbing the impact. And you should thank your helmet for it…
Eye glass position: ok this has been a debate for a long time on why pros put the frames outside of the straps of the helmet… Some says for aerodynamics could be. Cause it prevents the helmet straps from flapping some says its for sponsoring so people can see the brand of the helmet they are using… Possible but the main purposes of it is to make sure that when a rider gets into a crash the eyeglass will get thrown out of the face of the rider and not dig into it. In this way it will protect the riders eyes and prevent shattered glass or frame from hitting the eyes or face… So always wear the eyesglasses(shades)with the frame over of the strap ….
So remember always wear a helmet and don’t go cheap in it cause it’s your head that its protecting!!
Next post will be about helmet designs and its advantages. Thanks guys!!!
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