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.


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.
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 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.
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.
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.

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

Fight Cancer

3 Jan , 2017  

velo fight cancer

velo fight cancer

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

Durian Man

25 Oct , 2016  

durian man triathlon

durian man triathlon

News,Review:,Triathlon Philippines

Chris Froome’s New Ultralight Pinarello F8 Climbing Bike | Tour De France 2016

10 Jul , 2016  

Event News,News,Triathlon Philippines

Natgeo Earth day 2016 – 24hrs. cycling event

18 Apr , 2016  

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Bike Hand Signals

8 Apr , 2016  

sign hand signals

Event News,News,Races,Triathlon Philippines

Tour of Flanders 2016 [FULL RACE]

4 Apr , 2016  

Gear,News,Triathlon Philippines

BMC grand fondo GF01

24 Jul , 2015  

bmc gf01

While its full name of Gran Fondo GF01 suggests a bike designed for more endurance-minded riders, make no mistake – this bike was designed to be raced. So how does its disc incarnation measure up under testing?

The GF01’s geometry sits firmly in the middle between out and out sportive bike and race machine. To make a brief comparison with a similarly positioned bike – Cannondale’s Synapse Disc – it’s 19mm lower in stack and 3mm longer in reach. The wheelbase, however, is 20mm longer and its angles match the Synapse at 73.5-degree seat, 72.5-degree head. On the road its no surprise that the bikes feel very similarly matched. The BMC is a little weightier than the Cannondale by half a kilo, but this doesn’t reveal itself even on the stiffest climbs of out test loop, especially with the very friendly 50/34 11-32 gearing, just what the doctor ordered for the steepest inclines. The Synapse has the edge on the scales thanks to its loftier Ultegra group as opposed to the GF’s 105, though the Synapse is marginally heftier on your wallet too.

bmc gf01 grand fondo
As the name suggests, the Compliance Post seatpost is designed to flex for comfort

Up front, BMC’s straight fork with its radically kicked forward dropouts does the same brilliant job; indeed, the business end matches Trek’s clever Domane fork for supple smooth control and impeccable stiffness. The way the GF handles is just how we like our bikes to be: it’s nimble enough yet wonderfully stable at speed, it never packs unwelcome surprises and it instils confidence in its abilities – in turn inspiring confidence in us.

The real surprise with the chassis is the quality level. Unlike its rivals, such as the the Domane and Synapse, its not a lower-grade version of the top flight frame – with the GF you get the full pro-level construction.

We also admire that BMC has designed the frame as fully dual fit for either mechanical or electronic. In its mechanical spec you get external routing for the gear cabling, but the cable bosses are removable so the bike can be fully internally routed for electronic drivetrains. The hydraulic hoses are already fully internal with a clever through-headset spacer route. The spacer is 20mm deep so you can’t slam the front end down to the bearings, but we never found that an issue as the front end never felt overly tall.

We also like that BMC includes all of the replacement blanking plates for the cable stops – and even the internal battery holder that fits within the compliance post. This is thoughtful futureproofing that BMC should be commended for.

The superb braking from the Shimano R785 brakes with their Ice-Tech rotors, and the aforementioned fat tyres, encouraged us to get off the beaten track as soon as possible, so a slight deviation and extension to our standard test route onto local military chalk and gravel roads to test the mettle of the GF was very much in order.

The exterior cable stops can be removed if you want to run internal cables

All we can say is, wow! We dropped the tyre pressure to a more compliant 80psi and the bike proved an absolute blast on these unmade surfaces. When things got muddy and turned more trail than track, the BMC can’t quite match GT’s Grade for absolute off-road prowess, but on road it retains an edge.
bmc gf01 grand fondo picture

bmc gf01

Now some may baulk at bike at this price ‘only’ having 105, but in our honest opinion the dynamic attributes of the new 11-speed 105 in shift quality and speed match Ultegra in every way. With Ultegra you lose a few grams to your advantage, but we’d rather keep our hands on the upgraded BMC frame.

So what would we criticise about the GF01? Honestly very little – the frame is epically good, and the braking too. The alloy cockpit is solid, with a well shaped bar – it’s nothing to write home about, but there’s nothing wrong with it. The Shimano RX31 disc wheels are competent mid-range items, typical Shimano quality, though in an ideal world we’d want to upgrade them eventually and unleash the full potential of the GF01.

But really, as you may have guessed, we’re clutching at straws trying to eke out any negatives here – this is a ride that deserves all the superlatives we can throw at it.

Multisports,News,Triathlon Philippines

Infinite Multisport

18 Jul , 2015  

infinite multisport
infinite multisport

infinite multisport