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Ironman Performance – The Mini Taper Triathlon Philippines

13 Apr , 2017  

by Coach Alun Woodward, Ironguides Coach
 
Finally winter is coming to an end and the race season is rapidly approaching with a sprinkling of early season events already taking place. After months of hard training its exciting to finally get an opportunity to race and test your fitness.
When we are training hard we never really get to see our true fitness as its often hiding under a blanket of fatigue. It can be frustrating to train hard and not really see the progress taking place or feeling like every day is a struggle to get the work done, almost feeling unfit every day when in fact the complete opposite is true. When training for performance the reality is the only time we really see our true fitness and feel fit is race day! This level of fatigue in training is good and drives gains in fitness but when we want to test the fitness we do need to allow this fatigue to lift a little just to get a glimpse of the gains that have been made.
I see a lot of athletes take a full taper into their first events and often have amazing races then performance just trails off through the season as they repeatedly follow this taper process into every event as it worked so well the first time. The reason this happens is a full taper will bring the body to a peak of fitness and then from that point the only way is down, also the peak is related to the period of training banked before the taper, so tapering for every event from this point might mean only 2-3 weeks of training banked compared to maybe the 3-4 months before the first race.
Ideally we should be looking to taper just 1-2 times per year and for other races we simply train straight through using them as a training session or perform a mini taper or more a refresh of the system before the event.
While a full taper might be anywhere from 10 days to 2 weeks long before your big race a mini taper needs to be just 2-3 days long and will not allow full recovery but it will give your body a little rest and give you more fire power for race day without effecting your training progression.
So a mini taper will tend to start around Thursday to Friday of race week given Sunday is your race day. I do like to put one very easy day into this where you may get out for a easy 20min bike session just to keep the body moving but this day is about doing as little as possible. On the other days training should resemble your regular plan in terms of what systems your training but with reduced volume.
THURSDAY
3 full days out from the race is a great time to have a very easy day, looking to do as little as possible on the day or even take a full rest day. I always prefer to take this day to start the mini taper and then train for 2-3 days into the event.
A simple 20min run is enough on this day but its important that you eat as normal on this day – the lack or training and regular eating protocol will lead to some carbo loading effect for race day.
FRIDAY
Friday i like to have fairly similar to your regular training day in terms of structure but maybe take a little of the volume out of the overall program. Lets say on this day you normally have a morning swim and evening ride, we want to hit both sessions and make sure that the same stimulus from the session is hit but without the same fatigue, below are examples of how we can do this
Regular swim main set – 16x100m hard on 2minutes with last 8 repeats using paddles
Adapted Main set – 16x50m hard on 60s – last 8 repeat with paddles
So we are swimming the same speed so the body does not miss out on the speed stimulus but the interval is only half of normal so we are not going to be producing the same levels of fatigue.
The same idea can be applied to any session, below if an example of a bike session
Regular bike set – 8x40s all out sprints with 3minutes easy recovery between
Adapted bike set – 8min @ 20s all out / 40s rest
This main set is much shorter but the 20s all out efforts will see the legs still get the speed and power stimulus but not the same amount of damage that would occur in a 40s sprint – also the short recoveries between sprints stop the athlete being able to push too hard on the 20s sprints to lead to muscle damage.
SATURDAY
In a mini taper i like to use the day before the race for some easy aerobic volume, the volume here is very individual and depends on your regular training volume and also i find female athletes perform very well of more volume on the day before a race when compared with male athletes.
For example a female athlete who regularly trains 16 hours a week might do an easy 4 hour ride on this day, time in the saddle being the focus not distance as i like this ride to be very easy so speed is going to be low. If we look at a female athlete training 12 hours per week then this ride would be maximum 3 hour long so staying at 25% of the weekly volume.
For male athletes this bike session would be a lot shorter topping out at 90min for athletes typically training up to 16 hours a week and looking towards 2.5-3hours for athletes training over this amount per week.
SUNDAY – RACE DAY
Race day should be treated as any race day, so aim to be awake at least 3 hours before your race start time in order to fully wake your body up before the start. Starting your day with a easy 10min jog before breakfast is a great way to accelerate this process and make sure your ready to go when the race starts.
MONDAY – Back to work
Once race day is done then its time to get back to training, yes you will be carrying some fatigue from the race but in general race day is less volume and easier than a training day on your body so you should be fine to jump straight back to your regular program. A well structured program should see Monday as a recovery day from a weekend of longer endurance work so this is not different and you should be all systems go by the time harder work commences on the Tuesday.
A mini taper is a great way to allow you a glimpse of your true fitness without compromising your training and progression towards your big races of the year. This is also a great way to boost confidence as you head into another block of hard training which will no doubt once again lead to performance levels hiding under that blanket of fatigue.
Enjoy your training.
from http://www.asiatri.com

Duathlon,Event News,Triathlon News,Triathlon Philippines

XTERRA PHUKET – APRIL 01, 2017

22 Feb , 2017  

XTERRA PHUKET – APRIL 01, 2017

XTERRA-PHUKET-02-600

About AMA
Active Management Asia is a pioneer and a leader in sports event management in Thailand. Created in 2006 and based in Bangkok, AMA 10 years of experience and ability to organize a large variety of athletic events being off or on road, gives us a huge advantage on our competition. AMA has built an international reputation by providing professionally organized events, solid logistics, and safe challenging race courses. We specialize in events such as Adventure races, Triathlon, Cycling races, Marathons, Trail runs, Obstacle races and more. Although we are organizing races on road, our preference and passion remains off with off-road events. Based in Bangkok, the company is now in its tenth year of operation.
Find out more http://www.ama-events.com

Event News,Events,Races,triathlon,Triathlon News,Triathlon Philippines

Capiz 1st International Triathlon

17 Jan , 2017  

Capiz 1st International

Capiz 1st International Triathlon Registration is now OPEN! capiztriaksyon.com/registration

Capiz 1st International Triathlon Registration is now OPEN! capiztriaksyon.com/registration

Event News,Training,Triathlon Philippines

Morning Ride at Changi Coast Road

10 Jan , 2017  

Multisports,News,Tips and tricks,Triathlon News,Triathlon Philippines

Fight Cancer

3 Jan , 2017  

velo fight cancer

velo fight cancer

triathlon,Triathlon News,Triathlon Philippines

#TRIAKSYON: Capiz 1st International Triathlon on April 22-23, 2017 Philippines

15 Dec , 2016   Video

Capiz Triathlon 2017 at the Seafood Capital
The Philippines’ Seafood Capital will host for the first time an international Triathlon event dubbed as #TRIAKSYON: Capiz 1st International Triathlon on April 22-23, 2017.

The sporting event is organized by the Provincial Government of Capiz led by Governor Antonio A. del Rosario with designated TRIAKSYON director Jose “Pepe” Borres.

“Capiz can capitalize on the triathlon, a sport that is gaining popularity in the country,” Borres said.

The idea of Capiz hosting an international sports event came from Greg Atienza, a native of Capiz and former president of Smart Communications Inc.

Registration for the Capiz Triathlon 2017 will open after the final launching of the event by third week of January 2017.

What are you waiting for, prepare yourselves for the challenge at the Seafood Capital! See you.

, , , ,

Multisports,Triathlon News,Triathlon Philippines

XTERRA North PH La Union 2017

15 Dec , 2016  

2017 will have twice the off-road fun and challenge via the XTERRA South PH to be held in Danao, Cebu and the XTERRA North PH to be held in La Union! Registration for XTERRA North PH (La Union) will open on Saturday, December 10, 8AM Philippine time!

 

for details visit http://www.xterraphil.com/

Tips and tricks,triathlon,Triathlon News,Triathlon Philippines

10 Common Bicycle Fitting Myths

7 Dec , 2016  

Over the years, I have heard my share of bicycle fitting myths. It’s hard not to be succumbed to them with the internet hosting blogs and videos on ‘how to fit your bike’ by any person out there. By understanding these misconceptions about bike fitting, you can learn how to avoid things that could be hampering your progress as a cyclist. You’ll also understand the process and science behind bicycle fitting and its value to you, regardless of your riding ability.
MYTH 1: I ONLY NEED A BIKE FIT IF MY POSITION IS VERY UNCOMFORTABLE OR IF I HAVE JUST PURCHASED A NEW BIKE

Bike fitting is an ongoing process. Your body is always changing from its fitness, flexibility, weight, and strength. It’s recommended to get a fit at least once a year. If you have just purchased a new bike, or have recovered from an injury or surgery, a bike fit is very important in optimizing your performance on the bike.
MYTH 2: IT DOESN’T WORK. I HAVE ALREADY RECEIVED A FIT BEFORE (FROM MANY DIFFERENT PEOPLE) AND IT DIDN’T HELP

It’s important to understand that the term ‘bike fit’ is used in many different contexts, as there are several different philosophies of fit and levels of fitting expertise. Some bike shops may advertise a ‘bike fit’, but are only offering a few minor adjustments, or the person performing the fit was never professionally trained. The FASTER Fit Lab represents the best fitting methodology in the world with our 2-Dimensional and 3-Dimensional camera systems and fitting expertise. By improving your biomechanics, we work to make you more efficient, more comfortable, and faster on your bike. The FASTER fit is a very in-depth service that takes 2 to 3 hours and involves: an interview on your medical history, flexibility testing, range of motion, and then spinning on the bike as we analyze your biomechanics and make adjustments to the bike and your position. After 30 days, we bring you back into the FASTER Fit Lab for a follow up fit (at no additional charge), to make any additional changes to your bike based upon how you have adjusted to the fit in your riding.
MYTH 3: I HAVE A BIG TRIATHLON EVENT COMING UP AND I DON’T WANT TO GET A FIT NOW BECAUSE THOSE CHANGES MIGHT BE DRAMATIC AND COULD AFFECT MY PERFORMANCE

When you have an event coming up, we work with you to ensure that the proper adjustments are made to make you more efficient on your bike without making major changes. The FASTER Fit includes a 30-day follow-up, which we would schedule with you for before your event, and use that time to make any major adjustments that may be necessary. That way, you will be more efficient for your event, and still get in the necessary fit adjustments to make an overall long term impact on your riding.
MYTH 4: I HAVE TRIED MANY DIFFERENT CUSTOM INSOLES FOR MY FEET, BUT KEEP GETTING NUMBNESS/TINGLING, HOT FEET, AND DISCOMFORT. MAYBE I HAVEN’T FOUND THE PERFECT INSOLES…

We’ve heard this many times from people and have always addressed this issue in the FASTER Fit lab. Issues with your feet usually result from improper cleat placement, saddle placement, and other adjustments on the bike. During the FASTER Fit, we spend a great deal of time working with your feet to make sure your feet are not only comfortable but to improve your overall efficiency on the bike.
MYTH 5: IF I LOWER MY STEM AND GET AS LOW AS POSSIBLE, IT WILL MAKE ME MORE AERO

Being hunched over in what people typically think of as an ‘aero’ position could be hindering your performance. There is a scientific formula for what angle your hips can be in before you lose power on the bike. Think about crimping a hose and the water not coming out. This is what you can do to your power on the bike by putting yourself in this position. During a recent experiment in the FASTER Wind Tunnel, Melissa experimented with lowering her stem on a Cervelo P3 time trial bike. After the test, we found her to not only be less aero, but she was extremely uncomfortable in this position.
MYTH 6: MY LOWER BACK IS BOTHERING ME, SO I PROBABLY NEED TO RAISE MY HANDLEBARS

We have often seen people make adjustments to their bike based on ‘symptoms’ and have not only aggravated those symptoms, but created new issues. Raising the handlebars does seem logical, but in some circumstances, can actually create more pressure in your lower back. If you are currently experiencing these symptoms, be sure to contact us directly and get proper advice.
MYTH 7: MY HANDS KEEP GOING NUMB. MAYBE IT’S EITHER MY GLOVES OR I’M GETTING OLD

Your hands are full of many nerves and unfortunately, cycling puts a lot of pressure on these nerves. Sometimes using padded gloves can help alleviate pressure on these nerves and reduce the numbness in your hands, but many times, this is caused by a fitting issue. A proper fit reduces the amount of pressure that is put on your arms. During a fit, we may adjust the distance and height your handlebars are from your body. We may also pick a new handlebar to improve your fit, as they come in many sizes and shapes (round or more flat).
MYTH 8: I NEED TO BUY A BIKE FIRST, AND THEN GET FIT TO THE BIKE

You can do it in this order, however at FASTER, we recommend getting a fit first, and taking your fit measurements to find your perfect new bike. Bikes have many different geometries between brands, and even models within a brand. Depending on your riding style, flexibility, goals, and fit measurements, we can help narrow down which options would work best for you and your budget.
MYTH 9: BIKE FITTING IS EXPENSIVE

We’ll admit, cycling isn’t a cheap sport. However, when you consider the costs of a new bike, wheels, or clothing, a bike fit is a minimal investment. At FASTER, we offer two levels of fitting: a 2D/3D fit for $299.99 and a Medical fit for $499.99. We also offer a 3D Speed Lab Fitting for $749.99 which involves a 2D/3D fit and an hour in our wind tunnel. This is for athletes who want to be completely optimized, where power output and respiration rate will be evaluated while aerodynamic drag is also measured. Investing in a fit can also prevent future costs of getting injured or not riding your bike because it was too uncomfortable.
MYTH 10: I ONLY GET DISCOMFORT WHEN I GO LONGER DISTANCES ON MY BIKE… SHOULD I JUST RIDE SHORTER DISTANCES FROM NOW ON?

Riding longer distances should be enjoyable yet challenging. A proper bike fit will ensure that no matter the distance you are riding, you are optimized in comfort and performance. You never have to resort to shorter distances on your bike rides, unless you absolutely want to.

 

article from thetrihub

triathlon,Triathlon News,Triathlon Philippines

IRONMAN 70.3 Thailand Phuket,

7 Dec , 2016  

IRONMAN 70.3 Thailand Phuket, Thailand Race one of the world’s premier holiday destinations, with a crystal clear swim, a bike full of variety and a scenic run.

IRONMAN 70.3 Thailand Phuket, Thailand
Race one of the world’s premier holiday destinations, with a crystal clear swim, a bike full of variety and a scenic run.

Event News,Events,triathlon,Triathlon News,Triathlon Philippines

IRONMAN 70.3 Thailand

26 Oct , 2016  

Foremost IRONMAN 70.3 returns to Phuket on November 27, 2016

To all Foremost IRONMAN 70.3 Thailand  & IRONKIDS Thailand Participants

We are pleased to advise that we will be proceeding with our inaugural Foremost IRONMAN 70.3 Thailand and Foremost IRONKIDS after due consideration of the recent events in Thailand and the passing of His Majesty King Bhumibol Adulyadej. We at Sunrise Events and IRONMAN are very mindful and respectful of the mourning period and the Thai culture.

The direction of the Phuket Government is for all sporting events to continue yet duly mindful of the yearlong mourning period. This is aligned with the National Government’s position to continue sports and  tourism activities with certain restrictions.

As such we will have to realize certain aspects of our events may be considerably subdued during this period, particularly with respect to celebration.  Participants may also be asked to wear black armbands as a matter of respect.

Though there will be some adjustments in light of the circumstances, we believe this event will still very much be a world-class event.

We look forward to seeing you in Phuket in just over a month.

About Phuket, Thailand

Phuket, one of the world’s premier holiday destinations, is famous for its crystal clear waters, pristine white beaches and stunning natural scenery – as well as its variety of attractions and entertainment. Friendly smiles and compassionate nature of its people, combined with the majestic beauty of its island and surroundings, with the added bonus of luxury hotels and resorts, will make Phuket, Thailand the next IRONMAN target destination.

Event Experience

With a new and exciting course we would like to invite local and international participants to 2016 Foremost IRONMAN 70.3 Thailand. The race venue remains the same at Bangtao Phuket, the same grounds of the first triathlon in Asia more then 20 years ago. Start, finish and awards party will all be in one place at Bangtao beach.

Foremost IRONMAN 70.3 Thailand will also offer a team relay, a great opportunity for first timers to get a taste for an IRONMAN race.

2017 IRONMAN 70.3 World Championship Official Qualifier SealIRONMAN 70.3 World Championship Qualifying Race

Foremost IRONMAN 70.3 Thailand will offer a $15,000 USD professional prize purse and 30 qualifying age group slots for the 2017 IRONMAN 70.3 World Championship in Chattanooga, Tennessee.

REGISTER NOW