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DON’T BE AFRAID TO FAIL ( Triathlon Motivation 2017)

7 Sep , 2017  

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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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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

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How To Fix A Bike Puncture – Repairing An Inner Tube

4 Jul , 2017  

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Top 10 Triathlon Tips

31 Mar , 2017  

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Morning Ride at Changi Coast Road

10 Jan , 2017  

Training,Triathlon News,Triathlon Philippines

What is Zone 1 means in training? ano b yun?

19 Aug , 2016  

ironman aus age group sunset

Heart rate training can be confusing due to the many different types of terminology used and the many opinions on how we determine what our threshold zone is. Additionally, there are many different charts that give us a variety of ranges which adds to the confusion. This is an example of information overload, and to a beginner triathlete, this can seem incredibly confusing. My goal for this article is that you have a good understanding on how and why to test for heart rate zones, which training zones you should spend the most time in, and to make this a simple process.

All of the BT training plans were created with these heart rate zones in mind.

We’ll start with the definition of Training Zones:

A definition of Zone 1 is that it’s a super easy effort, probably a 4/10 on the Rate of Perceived Exertion (RPE) – see chart at end. It’s so easy that you should feel ‘guilty’ when you are done. You don’t think you went hard enough; it didn’t feel like a workout; you don’t think there was any benefit because it felt too easy, etc. If you have these types of thoughts after a Zone 1 workout, then congratulations, you are doing it right!

I call this the “Guilty Zone.”

A definition of Zone 2 is a bit more complicated, as it should feel pretty easy, at least in the beginning. But you should feel as though you have to work if you’ve been doing this several hours. You may even see cardiac drift towards the end of this workout. How easy is easy for Zone 2? I would recommend somewhere around 5-6/10 on the RPE scale. You should be able to hold a conversation for the duration of this workout, and I mean being able to talk in full sentences, not 1 or 2 word gasps.

This is what I call the “Conversation Zone.”

Zone 3 gets a little gray, and literally it is a ‘gray zone’. You typically aren’t going easy enough to get the benefits of a nice easy effort and you aren’t going hard enough to get the benefits of a ‘Race Pace’ type workout. This is an effort of about 7/10 on the RPE scale, and you can talk in one to two word answers.

I actually call this zone the NBZ – “No Benefit Zone.”

Zone 4 is your “Race Pace” zone – this is where you have burning legs and lungs and you can’t keep the effort up for much more than an hour. And yes, you have to be pretty fit to keep this effort up for an hour, but by definition, your threshold is an effort you can manage for one hour. You know when you are in Zone 4 as your breathing is labored, your arms and legs get very heavy and all you want to do is stop. This effort is 8-9+ on the RPE scale.

Zone 5 and up are for shorter efforts and these are usually 9+ to 10 type of efforts on the RPE scale. These efforts may last from a few seconds to maybe five or six minutes. This zone is beneficial if you are doing a lot of racing that has hard but very short efforts, such as bike racing or racing short events on the track in running.

Since this article is geared toward endurance athletes and our races our typically one hour or more, let’s understand how our training should be set up. Consider that a 400m race around the track that takes world class runners about 40 seconds to complete is around 86% aerobic. Now, if you are running a 5k, how much of that race do you think is aerobic? The answer is probably somewhere around 97-99%. For the average athlete the percentage of zone training for each zone should be roughly:

80-85% Zone 1 and Zone 2
10-15% Zone 4
2-5% of Zone 5
(For those of us you are training for half ironman distances and above there should be a percentage of Zone 3 training as well, but still that percentage may only 15-20% a week.)

The importance of Zone 1 and Zone 2 Training

Zone 1 and 2 training is important because the benefits of these workouts. You build endurance, durability and strength. In addition, these easy training sessions help build capillary pathways that transport oxygen to your muscles and carry waste (lactate) away from your muscles. The more capillary pathways that you can build, the more efficient you will be. Efficiency is equal to free speed.

If at first you can’t keep your HR under Zone 2, then you need to slow down. If that means you run for 3 minutes and walk for 2 minutes to keep your HR down then by all means do it. For a fit athlete getting back into training, I recommend not training with the heart rate monitor for 2 weeks and then put it on once you have a sense of fitness coming back. You may find that training in Zone 2 and under is a step back, but you will see the progress over time and will be thankful you were patient enough to try this.

Adaptation for everyone will be different. Some people will see changes right away, and for others it may take months. Just this year I had an athlete drop about 40 seconds a mile on his long runs after 2 months of Zone 2 training, and he’s been racing and training for over 20 years! So, at any level improvement is possible, but you need to have faith in the philosophy and above all else, be patient.

Determining your zones

Determining training zones is a simple process and I’ve written quite a bit on this before. If you are an experienced athlete you can use this method: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633

For those of you who are new to training you might want to try this article: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1243

In conclusion, it’s my hope you’ll follow the methods here in your training and see what great improvements training in Zone 1 and 2 will bring you.

RPE Scale

RPE Zone HR Zone Description
0 Z1 Complete Rest
1 Z1 Very easy; light walking
2 Z1 Very easy; light walking
3 Z1 Very easy; walking
4 Z1 Still easy, maybe starting to sweat
5 Z2 Starting to work just a little and you can feel your HR rise
6 Z2 Upper Working but sustainable, able to talk in full sentences
7 Z3 Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8 Z4 Olympic Distance Race Pace for MOP to FOP
9 Z5 10k effort – very hard
10 Z5+ Z5+ = 5k effort and Z5++ = cannot hold effort for more than a minute or two. (almost maximal effort)

Mike Ricci is a Level III USA Triathlon Certified Coach and has been coaching endurance athletes since 1989. Mike founded D3 in 2000, and has slowly added top-notch, USAT certified coaches each year to handle the demand for high quality triathlon coaching. In the past five years, D3 Coaches have coached hundreds of athletes to their first triathlon and hundreds more to become Ironman Finishers. In 2009, D3 was awarded the job of writing the training programs for the USA World Championship Teams for the seventh consecutive year. Mike also coaches the University of CO Triathlon Team, the 2010 and 2011 National Collegiate Champions.

 

by Mike Ricci, USAT Elite Coach
D3Multisport

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Run Course in Triathlon

2 Jun , 2016  

 

CCP_7427.jpg

1. The depth of running talent is less than the depth of cycling talent in Ironman events.
This explanation is implausible on its face. There is no reason whatsoever to believe that Ironman events attract stronger cyclists than runners. The athletes who compete in Ironman events are by and large the same athletes who compete in shorter triathlon philippines, and run times are typically much more closely bunched together percentage-wise in shorter triathlons than in Ironman races.

2. Most triathletes go too hard on the bike in Ironman races and do not save enough energy for the run.
This explanation seems much more plausible than the first, but there is actually no good evidence that those athletes who produce the fastest run times in Ironman races hold back more on the bike than their fellow competitors. In fact, contrary to popular belief, elite Ironman triathletes triathlon philippines really don’t hold back at all on the bike. If riding at 80 or 90 percent of capacity (relative to the distance of 112 miles) were normal and necessary at the elite level of Ironman racing, then you would see at least one clown fly off the front and complete the bike leg 10 or 20 percent faster than the real contenders (which would translate to 30 to 60 minutes). Even if it were suicidal, people would still do it for a moment of glory. It’s human nature. But this never happens. Why? Because elite triathletes actually ride the Ironman triathlon philippines bike leg at something closer to 98 percent of their maximum capacity (meaning they would ride only five to 10 minutes faster in a pure 112-mile time trial).

Pacing is important, of course, but people don’t realize how great a difference there is between 98 percent and 100 percent efforts. To gain a better appreciation for the difference, go to the track and run 10K (25 laps) 2 percent slower than your 10K race pace. So, if your 10K time is 40:00, run a 40:48. I guarantee you will feel about 10 or 20 percent less miserable in the last lap at the slightly slower pace, which is why many elite Ironman racers think they are holding back 10 or 20 percent on the bike in competition when they are actually holding back 2 percent.

Riding too hard can affect subsequent run performance, but fitness trumps pacing. The less fit you are, the less your run will benefit from holding back on the bike. You could go 95, 90 or 85 percent on the bike and be shot for the marathon in any case. And the fitter you are, the less pacing matters. Craig Alexander would not run a 2:35 marathon in Hawaii instead of a 2:45 if he rode the bike leg in 4:55 instead of 4:37.

This observation leads us to the third and true explanation of the marathon meltdown phenomenon.

3. Most triathletes just aren’t well-trained enough to run a good Ironman marathon.

CCP_7450.jpg
You start the run fatigued no matter how you pace yourself on the bike. Those who hold it together and run well simply have better Ironman-specific fitness, which enables them to run closer to their ability level despite fatigue.

With this explanation in mind, use the following tips to avoid the all-too-common scenario of running poorly in the Ironman marathon.

 

from triathlon.competitor.com

 

Multisport,Training,Triathlon Philippines

Holiday ride at tagaytay

17 Jul , 2015  

Infinite multisport

In respect to our brother muslim eid al-fitr we celerate this day.

Infinite multisport

Infinite multisport

Bike ride manila going to tagaytay city

Training,Triathlon News,Triathlon Philippines

16-Week Ironman 70.3 Training Plan

22 May , 2015  

expo at harbor mall

CCP_3258

Building up to an Ironman 70.3 distance doesn’t need to be a chore. In fact, it can be quite a simple process that requires little more than physical exertion and a spot of dedication. Matt Fitzgerald outlines the reason for keeping your training plan simple, and gives a sample 16-week training plan.
By Matt Fitzgerald
Variety is overrated in triathlon training. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. There are only a handful of workout types that you need to include in your training program. You can practice these basic types of workouts in all kinds of different ways, and doing so may make the training process more interesting for you, but there is no particular physiological advantage of complex training compared to basic training.

I favor simple training plans for a few reasons. First, I find them to be less mentally stressful than complex training plans. Why make your training so complex that it is unnecessarily mentally taxing in addition to being necessarily physically taxing? Second, the results of a very basic, and highly repetitive, training plan are predictable, and predictability of effects is a major virtue in a training plan. You want to know exactly what you’re going to get out of it. When your workouts are always familiar, there’s little mystery about what they will do for you. Finally, it’s easier to measure and monitor progress in a training plan with lots of repetition. You can make apples-to-apples comparisons of your performance in difference instances of the same workout, whereas such comparisons are more difficult when you never do the same workout twice. This is important, because seeing progress inspires future progress.

Of course, a training plan has to have some variation. First, the overall workload has to increase as it goes along. Second, the key workouts must become more race-specific. The following is a super simple 16-week training plan for half-iron-distance racing. It features nine workouts per week—three swims, three rides, and three runs—and is appropriate for “intermediate” level athletes.

You will find the workout descriptions self-explanatory for the most part, but the intensity and pacing guidelines require some explanation. Here’s a key to understanding them:
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5K race pace = An effort performed at approximately the fastest pace you could sustain in a 5K running race.
10K race pace = An effort performed at approximately the fastest pace you could sustain in a 10K running race.
Comfortably hard = An effort that is right on the threshold of making you really suffer.
Easy = A very comfortable effort, deliberately slower than your natural pace in swimming, cycling or running.
Hard = An effort that is very challenging but not maximal for the prescribed duration (such that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard effort).
Jog = Very slow running.
Moderate = An effort that feels comfortable but not dawdling.
Race pace = An effort performed at your anticipated half-iron-distance race pace.
Sprint = A 100 percent maximal effort.
Time trial = A maximal effort relative to the prescribed distance.

Week 1
Monday: Rest.
Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 20 miles moderate.
Sunday: Run 6 miles moderate. | Swim 800 yards moderate.

Week 2
Monday: Rest.
Tuesday: Bike 40 minutes moderate with 6 x 30-second sprints scattered.
Wednesday: Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

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Week 3
Monday: Rest.
Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered.
Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate.
Saturday: Bike 30 miles moderate.
Sunday: Run 8 miles moderate. | Swim 1,200 yards moderate.

Week 4 (Recovery)
Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 5
Monday: Rest.
Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-sec. hill sprints.
Saturday: Bike 35 miles moderate + 10-minute transition run at moderate pace.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 6
Monday: Rest.
Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate.
Sunday: Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.

Week 7
Monday: Rest.
Tuesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Wednesday: Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered.
Thursday: Bike 40 minutes moderate + 12 minutes comfortably hard.
Friday: Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15-minute transition run at moderate pace.
Sunday: Run 11 miles moderate. | Swim 1,800 yards moderate.

Week 8 (Recovery)
Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.
Saturday: Bike 35 miles moderate.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 9
Monday: Rest.
Tuesday: Bike 50 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 15 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 20-minute transition run at moderate pace.
Sunday: Run 12 miles moderate. | Swim 2,000 yards moderate.

Week 10
Monday: Rest.
Tuesday: Bike 50 minutes with 5 x 3-minute hard efforts scattered.
Wednesday: Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 18 minutes comfortably hard.
Friday: Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 55 miles moderate.
Sunday: Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial.

Week 11
Monday: Rest.
Tuesday: Bike 55 minutes with 4 x 4-minute hard efforts scattered.
Wednesday: Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 20 minutes comfortably hard.
Friday: Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 60 miles moderate + 10-minute transition run at race pace.
Sunday: Run 14 miles moderate. | Swim 2,200 yards moderate.

Week 12 (Recovery)
Monday: Rest.
Tuesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.
Saturday: Bike 45 miles moderate.
Sunday: Run 10 miles moderate. | Swim 2,000 yards moderate.

Week 13
Monday: Rest.
Tuesday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.
Wednesday: Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.
Sunday: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace.

Week 14
Monday: Rest.
Tuesday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace.

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Week 15
Monday: Rest.
Tuesday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).

Week 16
Monday: Rest.
Tuesday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.
Wednesday: Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 30-second sprints scattered.
Friday: Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy.
Saturday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.
Sunday: RACE!
Read more at http://triathlete-europe.competitor.com/2010/09/08/simple-16week-ironman-703-training-plan#oszPQEQW94xtjddF.99