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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
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.
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
Had a great fun week end race at imphuket 70.3
Water is so calm good course. But some of the racer swim breast stroke. Is it legal? The first 400 meters swim was so intense all the racer is excited. And the 700 meters is a battle. some are strong swimmer to over take. And its nice because it’s not crowded with a marshal with speed boat and kayak. The struggle came up when you see a jellyfish around but over all its good.
First 10km uphill ride upto 16km. after a rolling hills a speed highway course battling in the heavy trucks and cars. the bike course is good because of a lot of hydration checkpoint. Choice of water or gatorade.
Run leg is great and we are blessed that the weather is not hot. There’s a lot of banana and water container to use if you want shower.
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
One of the good spot for running preparation for marathon, you can do intervals and hills repeat.
Our meeting place is in SAFRA Mount Faber, 2 Telok Blangah Way, 098803faber. Pinoy SG Runner organize a long run, preparation for newton challenge 2017. A quick stretching and instruction before we start running lead by coach Jason.
Good thing here in Labrador park is have a toilet and water source.
From right, Jonathan, onin, Noel, Arnel, toyvits, Charlie, jason, chris
Keppel Island, also known as Pulau Keppel, and formerly known as Pulau Hantu, is a small private island located in the precinct of HarbourFront in Bukit Merah, Singapore. The island is largely flat, situated in northern part of Keppel Bay, between Singapore’s main island and the island of Sentosa.
Keppel Island is connected to Singapore’s main island by the 250 m long cable stayed Keppel Bay Bridge, which opened in 2008. Keppel Bay Bridge also carries the lines for electricity, water, and other services to the island.
group picture before going back to safra mt. faber
definitely visit this place again.
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