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Triathlete Tim Don hit by Car – Ironman World Championship in Kailua-Kona, Hawaii

12 Oct , 2017  

tim dom

 

The current world record holder for fastest Ironman finish will not be making the start this Saturday at the Ironman World Championship in Kailua-Kona, Hawaii. Great Britain’s Tim Don was out for a ride this morning when he was hit by car. The result of the crash was a fractured C2 vertebrae. Fortunately, Don says he will not have to have surgery, but will obviously not be able to race on Saturday.

“Hey guys, I’m in Kona A&E, just getting the finishing touches for my Kona race on Saturday, going for a new aero look. I’ve heard that’s the way to beat Jan, Sebi, and Patrick, the podium guys from last year,” he said in an Instagram post. “No, unfortunately I got hit by a car this morning, and I’ve got a fracture in my C2 vertebrae up high. The good news is I don’t have to have an operation and fly to Honolulu in a helicopter—that would have been pretty cool—no, but that’s the good news. The bad news is I’m out for the best part of five/six weeks in a brace and can’t be back. I wish everyone the best of luck. Good luck guys.”

Don is a former ITU world champion and posted a 7:40:23 finishing time at May’s Ironman South American Championship in Florianopolis, Brazil, marking the fastest official Ironman finishing time in history.

 

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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

 

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Sunrise press release about ironman in the Philippines 2018

7 Sep , 2017  

ironman philippines

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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

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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/

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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

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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  

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Natgeo Earth day 2016 – 24hrs. cycling event

18 Apr , 2016  

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