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iron man Jeju Korea

19 Oct , 2017  

iron man Jeju Korea

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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.

 

Stories from triathlete.com

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Running Spot at Labrador park Singapore

8 Oct , 2017  

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.

 

 

 

Keppel Island, singapore, safra

From right, Jonathan, onin, Noel, Arnel, toyvits, Charlie, jason, chris

Keppel Island, singapore

 

 

Keppel Island, singapore

Keppel Island, singapore

Keppel Island, singapore

 

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.

 

Keppel Island, singapore sports

Keppel Island, singapore running

Keppel Island, singapore

Keppel Island, singapore

Keppel Island, singapore

Keppel Island, singapore

 

Keppel Island, singapore run

 

group picture before going back to safra mt. faber

Keppel Island, singapore safra

Keppel Island, singapore mt.faber

Keppel Island, singapore safra

 

 

 

Keppel Island, singapore garmin

 

definitely visit this place again.

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

7 Sep , 2017  

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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

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

Ironman 70.3 Davao, Philippines 2018

21 Aug , 2017  

ironman davao

About Davao, Philippines

Davao is an anchor tourist destination and one of the 7,107 times more islands that make up the Philippine archipelago. It is a natural haven for both sedate and daring pursuits.

Davao, on the southeastern seaboard of Mindanao is attracting more tourists because of its rich culture, abundant natural resources, forests, wildlife sanctuary and the imposing presence of Mt. Apo, (the tallest mountain in the country). Davao City limits sprawl over 224,000 hectares, among the largest in the world, leaving ample space for environmentally friendly expansion and development.

Event Experience

After Luzon and Visayas, IRONMAN sets foot in Mindanao with this addition to extend its presence across all three island groups of the Philippines.Davao City has continuously grown and developed infrastructure over the years to become one of the most popular touristic destinations in the Philippines. Athletes will have an easy journey to the start line through Davao international airport with direct flights from Manila, Singapore or Kuala Lumpur, and will have a wide selection of world-class hotels to enjoy their stay in Davao, located on the East coast of Mindanao island in the Philippines.

“It is always exciting for us to announce the addition of a new event – especially in the Philippines where the enthusiasm of the IRONMAN community is exceptional. We launched IRONMAN Philippines on August 1st and sold out all entries in one day. We hope for such a tremendous response as we open registrations of IRONMAN 70.3 Davao on October 1st.” IRONMAN Asia Managing Director Geoff Meyer said.

The participants will enjoy racing through Davao’s fusion of nature and urban infrastructure. The race begins with a one-loop swim at the beautiful property development of Azuela Cove where they will go back for their first transition. They will then exit onto the main highway to start the 90km bike course. The fast, single loop bike course heads all the way to the turnaround point at Tagum City. Participants will then head back to Azuela Cove for the second transition. They exit out to the flat roads of J.P. Laurel Avenue towards the commercial district of Davao to complete the two-loop 21.1km run. Participants will be cheered by a crowd of spectators lining up along the streets until the finish line at the Azuela Soccer Field.

“We at Sunrise Events are excited to be offering a brand-new race in another part of the country next year.Davao will be our next destination for an IRONMAN 70.3 race and we believe this will be well received by local and foreign triathletes alike. We are encouraged by the enthusiasm Davao has expressed in hosting us there and I expect we will see this race steadily grow.We look forward to seeing you all at a new destination.” said Wilfred Steven Uytengsu, President of Sunrise Events

IRONMAN 70.3 World Championship Qualifying Race

There are 30 qualifying age group slots for the 2018 IRONMAN 70.3 World Championship in Nelson Mandela Bay, South Africa.

 

 

Swim

The 1.9km swim starts in the beautiful property development of Azuela Cove. Participants will swim the Pakiputanstraight, following a single loop clockwise swim heading north. The swim leg begins with a 925meter stretch followed by a 50 meter turn then a final 925 meter stretch back to Azuela Cove.

Participants exit the swim and enter transition in the Azuela property to start the bike leg of the course.

Bike

Participants exit the Azuela property and onto the main highway to begin the 90km bike course.Traversing through several cities, the course is straightforward and easy to navigate with wide and scenic roads. The course will lead participants north to the turn-around point in Tagum City. After making the turn-around, participants will head back to Azuela for transition 2 and enter the run leg of the course.

Run

After racking their bikes, participants will head back out of Azuelaand turn right heading to J.P.Laurel Ave for the 21km run course. The run course is a two-loop clockwise 10km out-and-back race course. It will pass through the commercial district of Davao where the roads are flat and lined up with people cheering on the participants. The race ends at the finish line in Azuela Soccer Field

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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