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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:
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:
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.
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.
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.
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.
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
How to improve running technique? 😉 #athleticdrill #coordination #strength #rhytm #bodymovement #posture #armmovement #feelfortherunningsteps We are ready – feel free to ask for #training #running #swimming #cycling #Norway #keepgoing (y) Jakub Opočenský email@example.com sportovní kempy pro děti a mládež 😉 Kasper Trutnovský kemp 2017 Kasper Trutnovský kemp 2017 ABB Trutnovský Půlmaraton 😉
Posted by JOPO COACHING on Thursday, May 18, 2017
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.
Stories from triathlete.com
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
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.