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before we start cycling some instruction given by our group leader Silver after 50km re-group then take 5mins. rest and photo ops. Don’t forget to bring your passport for immigration checking on entering Malaysia and leaving Malaysia .
To really have good endurance you need to make the most of your internal reserves. These are glycogen (carbohydrate) in the muscles and liver, glucose in the bloodstream, triglycerides (fats) stored in the muscles and that all-important biggest store of fuel: body fat.
So which of these fuel tanks is most responsible for keeping you riding? Well, it won’t be a lack of fats, lactic acid overload or a lack of oxygen that makes you get off the bike. Instead, running out of muscle glycogen, low liver glycogen or low blood glucose levels is what will stop you in your tracks. One or all three of these will cause the infamous ‘bonk’, ‘wall’ or ‘the knock’.
To elongate your endurance you need to make sure that before long rides you have one or two days where you ensure that carbohydrate foods are eaten every three hours, with plenty of water consumed with each meal. This carbo-loading helps you stock up with muscle glycogen, but only if you ride very easy on these days. Carbo-loading but hammering short, sharp rides because you feel good does not maximise glycogen.
Veteran cyclist and triathlete sir ally 🙂
Even starting with your glycogen stores stocked up does not guarantee you maximal endurance. The morning of the ride you should get an early breakfast of carbs, protein and fat around two to three hours before you head out.
Aim for 200 to 400 calories in liquid or solid form but know (by trying them out on training rides ahead of the main event) that they sit well on your stomach. If you are confident that your levels are high, you can start a ride fasted, but you need to feed religiously every 20 minutes or you will crash soon after missing one or two feeds. Aim for around 60 grams of carbs per hour during the ride as an estimate.
Researchers in the USA have shown that consuming 15g honey or glucose taken every 10 miles during a 64km ride improves performance compared to water alone. Riders with the high glycaemic glucose and low glycaemic honey got home 2.75 minutes earlier, having averaged almost 40 watts more output over the last 10 miles compared to water drinking-only riders.
If you find you regularly get dropped at the end of rides and have been riding on water alone, this research is especially for you!
To really get the most from your body, start in the weeks, or rather months, beforehand with regular riding to make your body fitter and better at using its fat stores. Fit riders use higher amounts of fats and are more efficient at stretching out carbohydrate reserves. Use this simple reminder about what makes you fitter: A B C. That is, Aerobic riding four to six hours a week, Breakfast-less rides for up to two hours to make your body fat-burning savvy, and Consistency.
Teaching your body to go longer is a talent that is earned. If you do have a tendency to do too much, then lose motivation, ride yourself into illness or always feel you’re the only person who never seems to progress, take heart. Almost anyone can extend their endurance and achieve 100k, 100 miles or more. You may not set a competition record along the way but you can still make the distance.
Consistent riding gives you improved endurance and better use of fats. Once you start to increase your longest ride, the challenge is to set a bigger goal every second or third week. By taking yourself physically and mentally into new time-zones you experience the feeding, pacing and fatigue tests that new horizons bring. Choose riding buddies with a similar or higher stamina and stay close together so you can encourage each other.
if you feel weak while cycling don’t forget to treat your buddy a cold soft drinks, bread and banana. Make sure he is good and well that he never leave you even you had plat tires or any technical problem. or dami pang palusot (bonk). this ride was awesome and well organized and definitely going this again.
photo credit by: Silver
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.
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.
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.
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.
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
On behalf of Triathlonphilippines we just want to congratulate all Filipino compete in 29th sea games in Malaysia. Thanks for bringing gold and silver to our country.
Congratulation Nikko and Kim for winning the gold and for silver Maria Claire adorna and leeram chicano
photo credits: raceday triathlon
Everyone knows Millennials and Boomers are different. Times, they are changing. And the way Millennials approach things are different. Millennials try to keep up with the trend, at all expense. So, here are 5 things for the Millennial generation to know about running to excel at running.
A Half Marathon presents a challenge in itself. You don’t need to sign up for the marathon for a challenge. Some have said if you can’t run a sub 2 half marathon, you should not even be attempting the marathon distance. The rationale behind this is due to the risk on injury. If you’re legs are just no used to the consistency pounding for 4 hours, you are risking injury. An injury will set back your running progress. Is it really worth it to take a 6 months break from running just to run a marathon distance. Unless you have put in sufficient training – don’t!
Take things one step at a time. Start small. if you are a beginner, take on the 10km distance. Target to improve the timing of your 10km distance before moving up the distance ladder. Slowly, but surely. This is also an injury risk management strategy. You will reap for benefits this way than moving up to fast.
Starting at a slower pace and finishing strong is known as negative splits. It is always good to run a race this way. Firstly, this way you avoid going out too fast and taking out too much from you. If you go out too fast you risk burning out before you cross the finish line. Starting out conservatively also gives you a mental boost when you start passing people in the 2nd half of your run. Most people tend to slow down in the 2nd half. This mental boost can give you the adrenaline to bring you back to the finishing line with a personal best.
Let’s face it! You’re probably going to be spending so much dough on a fancy GPS watch that you don’t even utilise all its functions. Especially if you’re just starting out, you just beed a basic GPS watch. Do you really need the fancy Suunto Spartan Ultra or the Fenix 5X? You probably could do with the basic forerunner 235. You just need a watch to tell you your pace to allow you to pace well. Unless you would fully utilise all the functions and statistics your watch tells you, there is no point forking out so much dough!
Try vary your training and incorporate different kind of runs. It’s not necessary that you just run for an hour everyday at the same speed. You can include tempo runs, intervals, fartlek training into your workouts! Training will never be boring this way. And you are bound to see and improvement in your races.
by Laura Siddall
Swim training can quite literally be uncharted waters for the beginner triathlete, and sometimes even the experienced triathlete. I consulted my coach—IRONMAN Master Coach Matt Dixon of Purplepatch Fitness—to bring you four endurance intensive swim workouts that will get you swim ready this season. Especially for those of you targeting a late-season IRONMAN race, now is a good time of year to focus on swim endurance and technical development.
For many Northern hemisphere triathletes, late winter and early spring is considered pre-season. Dixon’s focus during this period of time is endurance swimming—both cardiovascular and muscular. In conjunction with the large fitness gains from the endurance work, Dixon includes high-end speed and maximal steady state work to promote technical development. “Since many athletes are not yet accumulating massive hours of miles riding, swimming takes up the largest relative percentage of total training than any other part of the season,” Dixon says. He uses this time of year to get his athletes “swim-fit” by developing the resilience that they will rely on throughout the race season.
Dixon expects his San Francisco-based swim squad to be familiar with reading the pace clock during swim workouts and frequently sets demanding but fun workouts to keep his athletes mentally alert throughout the entire session.
Related Article: Master the Pace Clock
Below are four of Dixon’s favorite swim workouts. They include endurance-based work and speed play, which not only help build a good swim base but also test an athlete’s pace clock intelligence. Each workout starts with an easy warm up, and a more focused pre-set to warm up the body thoroughly before the main set.
The best part—all of these drills can be scaled up or down to suit your level and distance, as well as adapting the time interval to match your ability.
-10 min easy swimming, with every fourth lap non-freestyle, if possible.
-200 / 100 / 2×150 / 2×75 / 3×100 / 3 x 50 / 4 x 50 / 4 x 25 with pull buoy, using a swimmer’s snorkel, focusing on a long body and catching the water. Build speed as you progress through the set to 95 percent of maximal effort for the 25s.
→ Helpful hint: Try to remember the above set as follows:
– Odd reps decrease by 50 each time but the number of repeats increases: 1×200, then 2×150, 3×100, 4×50
– The even reps are half the distance of the previous odd set. For example, if the odd is 200, the following even is half that at 100. If the odd is 150, the following even is half 150, at 75, and so on.
-Take 5-10 sec, rest between each repetition
-33 x 100 using three separate intervals.
-The aim is to maintain a strong sustainable pace on the shorter intervals. The pace and stroke rate can and should slow on the easier ‘recovery’ intervals.
-100-100-100 on 1:50 / 1:45 / 1:40 **
-100-100-2×100 on 1:50 / 1:45 / 2 x 1:40
Total: 3300m (main set)
**Select a time interval appropriate for your swimming ability, ensuring the first swim of each set is ‘recovery’ based, as noted above, and targeting about 5 to 7 seconds rest on the tightest interval. To shorten the set, you could complete the workout after 4 or 5 rounds.
-10 min easy swimming
-200 / 2×150 / 4×100 / 6×50 – increase speed as the distance decreases. Pull buoy and swimmer’s snorkel.
-200 on 3 min, straight into…
-8 x 100 on 1:22.5 – this is a good one for reading the clock, as you have to ‘go’ when the clock isn’t on a whole number.
→ Helpful hint: It’s useful to remember that each ‘odd’ rep will always be on a 0 or 5. (e.g. first rep (odd) start on the 0, second rep (even) on the 22.5, third rep (odd) on the 45, fourth rep (even) on the 7.5 etc.)
-Take an extra 30-60 sec rest, often called a “swimmer’s minute.”
-200 on 2:55 mins
-6 x 100 on 1:20
-Take an extra 30-60 sec
-200 on 2:50
-4 x 100 on 1:17.5
-Take an extra 30-60 sec
-200 on 2:45
-2 x 100 on 1:15
Total: 2800m (main set)
-10mins – with every fourth lap non-freestyle.
-2×200 / 2×175 / 2×150 / 2×125 / 2×100 / 2×75 / 2×50 / 2×25
→ Helpful hint: odds easy / evens building pace through set, take 5-10 seconds rest
-2×100 on 1:20 fast (The interval should be tight so that you only get 3-5 seconds of rest. Adjust the interval for your swimming ability.)
-3×100 on 1:20 fast
-4×100 on 1:20 fast
-5×100 on 1.20 fast
Total: 2800m (main set)
-10 minutes easy
-16 x 50 – build pace in sets of 4 (4×50 easy, 4×50 moderate, 4×50 moderate/strong, 4×50 strong) with 10 sec rest between
-800 pull – moderate pace
-8×100 – decreasing intervals, 1:40, 1:35, 1:30, 1:25, 1:40, 1:35, 1:30, 1:25
-4×200 – build pace from easy on #1 up to race pace on #4, on 3:10 (30 sec rest when swimming easy)
-8×50 – odds fast on 45secs / evens smooth 60
-16×25 – easy / build / fast / fast x 2 all on 25 sec
Total: 4000m (main set)
Laura Siddall is a British professional triathlete based out of San Francisco. Visit her online at laurasiddall.com.
Sign up now at www.powerman.ph or any of our partner stores and be part of the biggest duathlon event in the country!
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.
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.
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.
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
Century Tuna IRONMAN Subic Bay, Philippines is the newest race to be added to the growing Philippine triathlon scene.
About Subic Bay, Philippines
About Subic Bay, Philippines
Bounded on three sides by a mountain range, and endowed with a deep natural harbor, Subic Bay was once the home base of the U.S. naval forces in the Pacific. It was America’s largest naval installation outside the United States, until it was turned over to the Philippine government in 1992.
All that sand and sea have not gone to waste, as Subic Bay is now a premier holiday destination for visitors from all over the world. They come for its pristine beaches, first-rate amenities and friendly services. In fact the waters and beaches of Subic Bay feature attractions for all types of folks: miles of fine sand and calm waters for beach lovers and picnickers, spectacular corals and underwater fauna for divers and snorkelers, mysterious sunken wrecks for history aficionados, and even choice spots for a relaxing afternoon of fly fishing.
But there’s more to Subic Bay than sun-drenched shores. Its blessed location at the foothills of the Zambales mountain range has given it lush tracts of preserved tropical forest, which have become favorite venues for eco-tourism activities and sports events. U.S. Marines used to hone their jungle-survival skills in these mountains, trained by local indigenous people called the Aetas who have learned to live in harmony with their natural environmen
The inaugural Century Tuna IRONMAN Philippines will aim to build upon the successes of the Century Tuna IRONMAN 70.3 Subic Bay and provide athletes with a challenging, yet beautiful course to tackle. Athletes will begin their IRONMAN journey with a one-loop, 3.8km ocean swim in the calm, pristine waters of Triboa Bay, starting and finishing at ACEA Resort which will also play host to the first of the split transition areas. Once onto their bikes, athletes will head out of Subic Bay and onto the Subic-Clark-Tarlac Expressway (SCTEX) for a fast and flat two-loop, 180km ride which will bring riders back into the T2 at Remy Field in downtown Subic Bay. The 42.2km, two-loop marathon run will take in some of the best coastal views that the area has to offer and will be a buzz of energy with local supporters lining the streets to cheer the athletes home.
Registration is set to open on August 1, 2018 at www.ironman.com/philippines.
Registration rates are as follows :
EARLY – USD650 (August 1 to August 30, 2017)
NORMAL – USD700 (September 1 to February 28, 2018)
LATE – USD800 (March 1 to April 30, 2018)
For more info click here