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

Ironman training: Tips for getting faster and stronger

11 Dec , 2017  

The key swim sessions, cardio workouts and core strength exercises in the Barclay armoury

1. Utilise speed surges

Our key swim strength set is a weekly 3.8km with speed surges. This 60-90min session replicates what happens during an Ironman. It works best with two people of a similar swimming ability.
Warm-up 400m building intensity.
Main set 500m Swimmer 1 (S1) leads with Swimmer 2 (S2) drafting on their toes then S2 surges to take the lead for 500m. Repeat this pattern for 400m, twice for 300m, once for 200m, and twice for 100m.
Cool-down 3 x 100m easy.

2. Mix cardio with intensity

 

jualyn triathlon philippines

Aim for a mix of intensity and steady swimming in your swim sets. We aim to swim 4-5 times per week. Depending on the phase of training, between three and four of these sessions will involve quite a bit of intensity. Then the other one or two sessions will be strictly cardio with some technique and drills. A swim background will provide you with the cardiovascular fitness to succeed in triathlon. But, more than anything, swimming will give you mental strength.

3. Core strength is key

Core strength and shoulder stability are essential to swimming, so this should be a big part of your strength training. Other exercises such as weighted chin-ups, lat pull-downs and bent-over rows are important for building the power of each arm pull through the water. We usually perform chin-ups to failure and repeat x3. This is around 10-15 reps depending on the additional weight added. To get the benefit of lat pull-downs and bent-over rows, we complete 3 rounds of 10-15 reps.

Make bike strength your goal
A big bike strength set will build endurance for Ironman racing. But don’t forget to refuel and build your core, says Lucy

4. Build base endurance

Perform a long bike set with a mix of intensities to build base endurance for Ironman and 70.3 racing, and sharpen up your body in the build-up. My key bike strength set is 2:30hrs. I perform it weekly, but not on race week, and use a turbo.

Warm-up 15mins building intensity.
Main set 5 x [20mins at between Ironman and 70.3 power/intensity (depending on the phase of training you’re in), followed by 5mins recovery easy spinning].
Cool-down 10mins easy spinning.

5. Refuelling focus

Ensure you keep your body fuelled during a long ride. I use gels and bars and, once home, I’ll have a protein shake with frozen berries, milk and peanut butter while preparing my favourite post-training meal of gluten-free toast, two poached eggs, half an avocado and grated cheese. I spend a good 15-20mins foam rolling after a long bike session and then rest and recover in my recovery gear from Compressport.

6. Make S&C bike specific

As well as the basic core exercises such as the plank and sit-ups, free weight leg exercises will build strength for the bike. These challenge the core muscles while working the legs, so it’s more specific to cycling. These exercises include: squats, lunges, deadlifts and single-leg squats using the TRX suspension resistance bands. Also look to do pre-emptive ‘Prehab’ work to prevent you from getting injuries, improve posture and to sort out any muscle

Strength training for cycling: 6 key exercises

Follow your S&C with informed recovery
Don’t forget the strength and conditioning when training for tri, says Lucy imbalances.

7. Aim for sustained strength

Our 2-3 S&C weekly sessions are key for sustained Ironman strength.

Warm-up 5mins of rowing, 3 x 10 kettle bell goblet squats.
Set 1 3 x 15 squats with barbell weight, 45secs rest.
Set 2 3 x 10 (each leg) lunges with barbell weight, 45secs rest.
Set 3 3 x 15 leg press (75kg), 3 x 15 calf raises (75kg), 45secs rest.
Set 4 3 x 15 leg extensions (30kg), 3 x 15 hamstring curl (20kg), 45secs rest.
Set 5 3 x [10 ab wheel roll out, 60secs plank, 45secs flutter kicks].
Cool-down 5mins easy spinning.

8. Supplement your diet

I use a wide range of supplements to complement my diet. These include calcium, iron, glucosamine and CurraNZ (a blackcurrant extract from New Zealand) that promotes blood circulation, oxygen delivery and fat burning. All my supplements are from the batch-tested range at Informed-Sport. Post-session, I use Vanilla Whey protein powder from MyProtein.com. I normally have two protein shakes per day after sessions, both with a 25g scoop of protein powder.

9. Don’t forget to R&R

Rest and recovery is just as important as performing the hard training and gym-based sessions; it’s the glue that holds everything together. I foam roll and stretch at least once a day, especially after a hard bike or run session. I also use compression gear to keep the blood flowing around the body after training. In addition to this, we’re lucky to have a set of Normatec boots, the pulsing compression device that seems to work wonders on our tired legs.

Hills, trails and drills are key for an iron core
Variety in your strength training will pay dividends on the run come Ironman race day, says Reece. Here’s why…

10. Hit the hills

Hill reps are key for building strength and endurance. We perform this 60min run set weekly but it’s reduced in volume on race week and used as a sharpening set.

Warm-up 2-3km of steady running.
Main set 1 5 x 2mins uphill road reps working hard. Recovery is the easy jog back down the hill to your start point. Then do a steady jog of 2-3km steady running to break up the session.
Main set 2 5 x 2mins uphill road reps working hard. Recovery is the easy jog back down the hill to your start point.
Cool-down 1-2 km easy jogging back home.

11. Combine reps and off-road

We’re lucky to have some great trails near us in Epping Forest. We combine our weekly hill reps with off-road running to build strength and make us more resilient.

12. Seek a strong core

Having a strong core will help you maintain good run posture, especially when you’re fatigued on the Ironman marathon run leg. Aim to perform drills such as high knees, lunge rotations and bounding before your run sessions.

13. Don’t suffer alone

It’s easier to hurt your way through a tough set when you know you’re not suffering alone. We’ve had to learn to not always push each other and back off the intensity when the sessions are meant to be easy. Which is easier said then done given our competitive natures!

14 Key Iron fuelling

The essential food and drink supplies in the Reece Barclay and Lucy Charles shopping basket.

Tomato soup: each bowl of tomato soup contains vitamins E, A, C, K, essential minerals and antioxidants. It tastes great, too.
Nuts & berries: snacking on nuts and berries in between meals helps us from turning to the treat cupboard, which isn’t always easy!
Avocado: these provide us with healthy monounsaturated fatty acids and a good dose of natural vitamins and mineral
Protein powder: quick and easy whey protein powder after workouts kickstarts our recovery so that we’re prepared for our next session(s)
Chicken: chicken salads for lunch or chicken curry for dinner. Both are quick and easy to prepare and offer a protein boost.
Coffee: we drink coffee because of its stimulant properties and taste. After 12pm we switch to decaffeinated.
Eggs: poached eggs with avocado is a great breakfast. They’re a source of protein and vitamins, and keep you feeling full.
Carbs: we recently switched to gluten-free foods, such as bread and pasta, and instantly felt less bloated and lethargic.

Event News,Multisports,Races,Triathlon,Triathlon Philippines

Ironman 70.3 Thailand

30 Nov , 2017  

A bumper edition of the second Foremost IRONMAN 70.3 Thailand saw almost 1,500 triathletes turnout for the iconic half ironman distance race and the newly introduced Sunrise Sprint today (26th November) on Phuket island, a mecca for triathlon in Asia with a history of triathlon events dating back almost 30 years. With 31 Pros from around the world on the startline, it was all set to be a highly competitive race and the athletes didn’t disappoint with two first-time IRONMAN 70.3 winners claiming their respective crowns: Marcus Rolli (GER) took the men’s Foremost IRONMAN 70.3 Thailand 2017 title while rookie Pro, Imogen Simmonds (CHE), took the female title.

“It’s been a fantastic race. We’ve seen some very competitive racing across all the age-groups and amongst the Professionals, and the new hilly bike course has really tested the athletes. We had near perfect race conditions today with a calm sea for the swim and the slightly overcast skies kept the temperatures favourable on the bike and run. I must thank the people of Phuket and all the authorities who have helped us to put on a truly world-class Foremost IRONMAN 70.3 Thailand and an excellent Sunrise Sprint which for many, was their first ever triathlon,” commented Mr. Wilfred Steven Uytengsu, President of Sunrise Events Inc. and rights holder for IRONMAN in South East Asia.

Ironman 70.3 Thailand

Rolli at Ironman 70.3 Thailand bike course.

Rolli emerged from the swim stage of the race at Bang Tao Beach, which was officially started by Phuket’s Governor, Mr. Norraphat Plodtong, in sixth place with an official swim time of 00:23:15, but managed to take the overall lead in the bike stage from which he transitioned some six minutes 40 seconds ahead of his nearest rival Timothy Van Berkel from Australia.

Van Berkel managed to make up some time on Rolli on the 21km run but still finished three minutes 42 second behind Rolli who completed the course in an official time of 03:49:02 and with it was crowned Foremost IRONMAN 70.3 Thailand 2017 Male Winner. Brazilian Fernando Toldi rounded out the podium with a time of 03:56:47.

Speaking after the race Rolli, who only turned Pro at the beginning of this year, said “The swim was not that fast for me, but for the bike, my trainer told me before the race to take it easy to begin with, then after the first five kilometres I decided to push it and kept pushing until the 90km mark. This resulted in me getting a rather big lead and ended with me winning the race.”
See also: Hamburg, Germany selected to Host new Ironman race

Second placed Van Berkel, who finished third overall in last year’s race, and has just become a father said, “I had a little boy about eight weeks before Kona which was exactly the best preparation for me. I feel a lot better this year than last, but this bike course was tough. I got through it in one piece and had a solid run to get second.”

Ironman 70.3 Thailand runner-up Eimear Mullan on the run course.

Female winner Simmonds, who is only 24-years old, also led her race from the bike stage and over the two-lap run course managed to extend her lead and claim the win in a time of 04:16:49, almost five minutes ahead of eventual second placed finisher Eimear Mullan (04:21:38), and third placed Dimity Lee Duke (04:22:54).

Following her break-out win, Simmonds said, “I’m so happy and and surprised. I’ve had three races in three weeks and this just tops it off.”

For the Thai athletes, it was Phuket’s favourite son Jaray Jearanai who delivered a masterful performance to be the first Thai finisher and overall winner in the male 35-39 age-group and with this win Jearanai claims one of the age group qualifying slots for the IRONMAN World Championship in Kona, Hawaii in 2018.

Another stand out performance was from Sam Burns who finished third overall in the Male Asian Elite category.

As for the Thai females, Nichakarn Ruttanaporn was the first Thai finisher in a time of 05:09:20 – a new Thai middle distance record – and third overall in the 25-29 female age-group. With the most full distance IRONMAN finishes of any Thai female, Nampetch Porntharukcharoen crossed the line in a time of 05:31:31 while Thai celebrity Yossavadee “Yo” Hassadeevichit finished in an impressive 06:40:00.

Dr. Olarn Chowiwattana, Corporate Affairs Director of FrieslandCampina (Thailand) PCL., says, “I would like to congratulate all triathletes who have successfully finished the ‘Foremost IRONMAN 70.3 Thailand’ competition. Foremost is proud to have been a part of your success. We believe that our Drink.Move.BeStrong campaign will continue to raise public awareness of the health benefits from milk drinking and exercise. To play sports, you need to be physically fit. And good nutrition for physical health is a prerequisite for all kinds of sports”.
See also: Packed field of Pros and Age-Groupers line-up for 2017 Foremost IRONMAN 70.3 Thailand in Phuket

Meanwhile, in addition to the Foremost IRONMAN 70.3 Thailand, the newly added Sunrise Sprint event got underway at 08:00.

In the men’s race it was Dennis Kruse from Germany who took the top podium place crossing the line in 01:00:23 followed by Saryu Onishi from Japan and Steven Gailliaert from Belgium who finished with times of 01:03:21 and 01:05:36 respectively.

In the female category, Sam McInnes from Great Britain took first place honours completing the course in 01:12:15. On Ki Chan from Hong Kong was second in a time of 01:15:43 while
Becky Bruhwiller from Switzerland finished third in 01:17:53.

 

TOP 5 RESULTS

Foremost IRONMAN 70.3 Thailand 2017 (Men)
1) Markus Rolli 03:49:02
2) Timothy Van Berkel 03:52:49.0
3) Fernando Toldi 03:56:47
4) Alberto Casadei 04:01:34
5) Alexander Polizzi 04:04:03.0

Foremost IRONMAN 70.3 Thailand 2017 (Women)
1) Imogen Simmonds 04:16:49
2) Eimear Mullan 04:21:38
3) Dimity Lee Duke 04:22:54
4) Parys Edwards 04:28:52
5) Robin Pomeroy 04:30:03

Sunrise Sprint 2017 (Men)
1) Dennis Kruse 01:00:23
2) Saryu Onishi 01:03:21
3) Steven Gailliaert 01:05:36
4) Russell Liew 01:07:29
5) Thanit Kanpai 01:07:48

Sunrise Sprint 2017 (Women)
1) Sam McInnes 01:12:15
2) On Ki Chan 01:15:43
3) Becky Bruhwiller 01:17:53
4) Brenda Haitema 01:19:54
5) Nicole Kiser 01:21:02

from Asia TRI

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

Finding the right coaches for triathlon

30 Nov , 2017  

Interview checklist

According to Lovato, whether your coach lives next door or in another country, it’s important to consider the following when evaluating a list of potential coaches:

Accessibility

Ask potential coaches exactly how available they’ll be to you. Some will state on their websites how many emails, phone calls, Skype calls or in-person meetings each athlete will receive: Make sure it’s a reasonable amount of contact for your needs. Riell and Lovato both like to hear from their athletes weekly but recognize this will ebb and flow based on the individual. At the very least, your coach should be receiving regular feedback from you, and creating training plans based on that interaction.

 

For me first ask them for certification:

  • Basic First Aid – I think this is very important for every coach because of intense training, weather condition and life threatening emergency
  • Basic water rescue – manage to have a license for water rescue in case you have panic on the water
  • Certification triathlon coaching – To check if the technique of teaching is a standard procedure and not by instinct


coaches for triathlon Personality

No matter how smart, experienced or high-profile a coach is, he or she will be ineffective at guiding you if your personalities aren’t compatible. Before you initiate the interview process, write down your goals. Then ask yourself what you need to have the best shot at achieving those goals. Is it a coach who takes a firm hand while pushing you? Or perhaps a bit more nurturing is in order? You might come to the conclusion that it’s a bit of both. Doing this self-analysis will help you to narrow to your final candidates.

Flexibility

To be truly effective, a coach must be flexible in his or her administration of workouts. It’s essential to be bold and ask questions about his/her philosophy on adapting a program to fit your needs. What happens if a workout is missed? Will he or she consider modifications based on what feels better to you as your training continues? Sure, all coaches think they have the best approach to training an athlete, but without the willingness to adapt that method to fit the individual, there will be eventual roadblocks in the progression.

Skill set
Triathlon Coach
Research your coaching candidates enough to know if he or she is qualified or experienced enough to teach, guide and lead you. If you’re interviewing candidates from a personal referral, still be sure to ask to speak to current and/or previous clients. While it’s not necessary for your coach to be an IRONMAN, some competition-specific experience might go a long way in the empathy department. At the very least, he or she should be a certified personal trainer or hold a Level 1 USAT Coaches Certification.

Scheduling

You’ll need to reconcile your day-to-day life with training. Lovato and Riell stress the need for a good coach to consider your family schedule, working hours and social activities when writing a training plan. He or she should be available and willing to adjust workouts based on what’s happening in your life. Again, being sure to ask any questions not addressed in your initial consultation will go a long way in avoiding feeling frustrated if the athlete/coach relationship doesn’t meet your expectations.

Personal traits

It goes without saying that a positive working relationship is essential. But how much of a buddy should your coach be? Remember that you aren’t hiring an enabler, but a trainer. Here, a few questions to ask a potential coach—and yourself—to make sure you get the most out of the relationship.

Will I trust him/her?

A successful athlete/coach relationship will help you reach your potential if, and only if, you trust his or her judgment and knowledge base. Research fully ahead of time, but once you’ve selected a coach, the trust factor must be maintained so you may confidently follow their guidance.

Am I open to feedback?

Will you be able to accept both positive and negative feedback from this coach? Just as significant, will you feel confident communicating feedback on how you feel your training is progressing?

Will he/she help me mentally?

Successful coaches shape bodies and minds. Helping athletes develop the attitude for optimal training and racing is just as important as assisting them in performing to their physical potential. Does this prospective coach fit that model?

Can I feel the passion?

Does he or she seem truly passionate about coaching? Can you count on help as needed to boost your motivation?
Above all, be true to yourself and your athletic and personal integrity. First impressions count for a lot, but due diligence and thoughtful consideration of your specific needs will land you a long-term coaching match.

Originally from: ironman

Event News,Multisport,Multisports,Races,Triathlon,Triathlon News,Triathlon Philippines

iron man Jeju Korea

19 Oct , 2017  

iron man Jeju Korea

Event News,Multisports,Races,Triathlon Philippines

Mangoman Triathlon Challenge 113

13 Oct , 2017  

Triathlon Challenge 113
Registration Forms:
Mangoman Triathlon Challenge 113

Mangoman Triathlon Challenge 113Mangoman

Mangoman Triathlon Challenge Slots:
Individual – 120 slots
Relay – 10 Teams

For Iloilo and Guimaras Participants, registration forms are available at PYT STOP Diversion and for participants from other regions, please download, fill up, kindly take a picture and send it thru RD Pyt Trimanez FB messenger.

Pls. deposit your payment (registration fee) in the account of Jose Maria Trimanez at BDO Savings Acct. No. 7470031100
and kindly take a picture and send your validated deposit slip with your name thru Pyt Trimanez FB messenger.

For more information, pls. call or text at 09177264688 / 09209119338

Event News,Multisports,News,Review,Triathlon News,Triathlon Philippines

Singapore International Triathlon 2017

12 Sep , 2017  

WHAT: Singapore International Triathlon

WHEN: 10th September 2017, 6.15am – 1.00pm

WHERE: East Coast Park Area E2, Angsana Green

ABOUT SIT
Singapore International Triathlon

Singapore International Triathlon

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.

Race Review:

  • The swim course is good water is not clear but not so cold
  • bike course is not for triathlon bike race it is possible but dangerous
  • Bike Course has no visual on technical stuff to help some racer got plat tire
  • Run course is so good a lot of Marshall cheering for some motivation.
  • Bike Transition very nice big place and secure.
  • Marshall is very friendly

Singapore International Triathlon

GETTING THERE

EventDetails
Date & Time : 10th September 2017, 6.15am – 1.00pm
Venue : East Coast Park Area E2, Angsana Green
Website : www.triathlon.sg
Enquiries : enquiry@triathlon.sg
+65 6274 9868

By Taxi
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).

By Car
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.

Road Closure
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.

 

RACE SCHEDULE
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

 

EVENT INFORMATION

National Championships
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
bests!

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
Sunday morning.

 

For the course map please download Singapore International Triathlon

 

Bike,Multisports,News,Nutrition,Training,Triathlon News,Triathlon Philippines

Tips preparation for long ride

3 Sep , 2017  

WHAT: Long Ride
WHEN: September 2, 2017
WHERE: Singapore going to Malaysia

kulai ride triathlon philippines

1. Think about your fuel and plan ahead
kulai ride triathlon philippines

 

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’.

Are you eating enough food to fuel your cycling?
kulai ride triathlon philippines
2. Increase your carbohydrate intake (kanin at ulam)

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.
ally laurente triathlon philippines

Veteran cyclist and triathlete sir ally 🙂

3. Eat an early pre-ride breakfast

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.

Eat too close, say an hour before, and you’ll reduce rather than increase your endurance. So, either get up early or drink a carb-rich drink as you leave the house to start riding.
kulai ride triathlon philippines
4. Stay topped up throughout your ride

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!

5. Train your body for endurance

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.
kulai ride triathlon philippines
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.

6. don’t forget your buddy

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.
kulai ride triathlon philippines

photo credit by: Silver

Event News,Multisports,Races,Triathlon,Triathlon News,Triathlon Philippines

Ironman 70.3 Davao, Philippines 2018

21 Aug , 2017  

ironman davao

About Davao, Philippines

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.

Event Experience

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.

 

 

Swim

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.

Bike

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.

Run

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

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