SBR SG January 2015

SBRmagSG

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JANUARY 2015

SINGAPORE

Y D A E R T GE !

5 1 0 2 R FO E

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MUST-HAV GEAR THIS YEAR

STRENGTHN& G CONDITIO IN

GET MORE POWER T STRAIGH FROM THE HIP!

PLUS:

S THE BENEFGITE OF MASSAHLETES FOR TRIAT

WN O R U O Y E K A M

CE 2015 RAA CALEND R

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editorial team

MIKKE GALLARDO c r e at i v e d i r ec t o r

SARAH MORAN r eg i o n a l e d i t o r i a l co o r d i n at o r

RAIZA CABUGWANG e d i t o r i a l a s s is ta n t

DARLANNE SUE ONG

j r . a r t d i r ec t o r , i n t e r a c t i v e e d i t i o n s

SAUL ANTHONY SIBAYAN SEAN SIM co n t r i b u t i n g e d i t o r s

JING LEJANO co p y e d i t o r

MOI YA MOYA M H A RVIE DE BA RON PAUL JONES SHEM LEONG co n t r i b u t o r s sales and marketing team

KAREN ODCENADA &

r eg i o n a l m a r k e t i n g co n s u lta n t

d is t r i b u t i o n

production team

EDEN BAYSIC

r eg i o n a l p r o d u c t i o n co n s u lta n t

MA. FRANCHESCA KATHRYN REYES p r o d u c t i o n s u p e r v is o r finance, admin and it

FAITH PAGUIRIGAN

f i n a n c e a n d a d m i n s u p e r v is o r

MA. LEONORA MASAGCA

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d is b u r s e m e n t a n a ly s t

JAROLD SAMBO i t s u p e r v is o r

LITO TOLENTINO & a d m i n a s s is ta n t

it

CHARITO CIRIACO l i a is o n o f f i c e r executive

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN d i r ec t o r s

LURISA ANN VILLANUEVA r eg i o n a l o p e r at i o n s co n s u lta n t

INSIDE: Swim Bike Run Singapore is published by New Leaf Community Media Solutions Pte Ltd. Reg. No. 201321122H 21 Merchant Road #04-01 Royal Merukh S.E.A. Singapore 058267 Tel: +6562591228 No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Community Media Solutions Pte Ltd. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions Pte Ltd. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg © 2014 New Leaf Community Media Solutions Pte Ltd. All Rights Reserved.

ON THE COVER

Printed by Image Printers Pte Ltd. Distributed by Region Periodicals Distributor Pte Ltd

cover photo from : SHUTTERSTOCK.COM

{02} GEAR GUIDE {04} EXPERT ADVICE {05} NUTRITION & DIET {06} RECOVERY {07} STRENGTH

& CONDITIONING {08} COVER STORY {10} FEATURE {12} EVENT LISTINGS

SBRmagSG

For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg SBR AR ICON

OFFICIAL MEDIA OF KDF MILLENNIUM RIDE 2014

OFFICIAL PRINT MEDIA

OFFICIAL TRAINING PARTNER

PARTNER IN SPORTS

OFFICIAL MULTISPORT MAGAZINE

2015 STOCKING UP ON NEW GEAR AND GADGETS PRIOR TO PLUNGING INTO YOUR 2015 TRAINING AND RACE SCHEDULES? WE GOT YOU COVERED! CHECK OUT THIS ROSTER OF COOL AND CLASSY FINDS WE ROUNDED UP ESPECIALLY FOR YOU.

BY RAIZA CABUGWANG

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WITHINGS WS-50 SMART BODY ANALYZER This clever scale will help you better understand your body’s stats vis-à-vis your environment.

It automatically syncs your weight, fat composition, heart rate and environment data to your personalized online dashboard accessible on its free health mate app.

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GARMIN FORERUNNER® 920XT When Garmin does it, it’s gotta be great!

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TYR MEN’S TRACER LIGHT JAMMER Engineered for elitelevel racing, the Tracer Light™ has captured multiple National, National Collegiate Athletic Association (NCAA) and World Championship titles. Showcasing lightweight, hydrophobic quickdrying fabric, this suit is woven with a powerful micro-filament that has enhanced stretch properties and memory retention to provide longevity and form-fit.

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ADIDAS SUPERNOVA THREE-QUARTER TIGHTS Adidas adds another exceptional item into its stellar list of products with its Supernova Three-Quarter Tights.

Squeeze in an extra dose of style and comfort to your every run with its fashionable graphic print and Ventilated ClimaCool feature.

S$75.00 shop.adidas.com.sg

AQUA SPHERE K180 GOGGLES The brand that’s favored by the legendary swimmer, Michael Phelps, comes up with another breakthrough with its K180 brainchild. Man up for your open water swim with the help of its 180-degree panoramic vision and curved lens for enhanced hydrodynamics.

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NIKE PRO HYPERCOOL BRA Crank up your training with the aid of this (as it name suggests) uber cool bra where ventilated support meets flattering fit. Its compression fit reduces bounce during movement while its dri-fit fabric helps keep you dry and comfortable.

Price available upon request www.nike.com/sg/en_gb/

TRISLIDE ANTI-CHAFE LUBRICANT SPRAY (4 OZ) Unmatched comfort and protection is now just a spray away with Trislide’s Anti-Chafe Lubricant Spray. It is a cut above all else for being the only anti-chafing, anti-friction, and anti-blistering product found in a convenient, environmentalfriendly aerosol spray. Did we mention it’s water and sweat proof, too?

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2XU UNISEX COMPRESSION CALF GUARD You’re in good hands with 2XU’s Compression Calf Guard. This rad gear is made of PWX FLEX compression fabric with optimal breathability and flexibility, allowing allout shin and calf muscle support. It can also be worn under a wetsuit, making transition times faster during triathlon.

S$79 keypowersports.sg

FINIS PERFORMANCE BACKPACK Meet this multitasking maven that allows you to stash all your tri essentials sans the bulk. It has enough room for towels, fins, paddles, gear and other must-have’s. It also comes with a detachable compartment for wet items, keeping electronics and clothing separate and dry.

S$99.00 www.axtrosports.com

SPECIALIZED 2015 FATBOY 21 Feel superior and extra special aboard this sweet ride that has all the fun of a fat bike with the performance of a Specialized for youngsters. The Fatboy 24 fuses lightweight and efficiency with its 24” fully butted A1 Premium Aluminum frame.

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EXPERT ADVICE

O U R PA N E L O F E X P E R T S A N S W E R S YO U R M O S T P R E S S I N G T R I AT H LO N D I L E M M A S

MAKE YOUR OWN 2015 RACE CALENDAR:

IF YOU’RE COMFORTABLE WITH TREADING AND CAN AT LEAST SWIM 25 METERS TO 50 METERS REPEATEDLY WITHOUT STOPPING, THESE ARE INDICATORS THAT YOU’RE READY FOR THE SWIM LEG OF TRIATHLON.

HOW TO CHOOSE YOUR RACES FOR NEXT YEAR AND ENSURE THAT YOU ACE EACH ONE

BY COACH MOI YAMOYAM To perform better in a race, you need to plan ahead. These are the suggested durations for you to better prepare for Standard and 70.3 distance races:

FOR BEGINNERS

There are two factors: buoyancy and swim mechanics.

Your buoyancy plays an integral part in learning the proper swim mechanics. It takes an average of about seven sessions of one hour each to learn these. It could be shorter or longer than seven sessions depending on how you adapt to the drills or learning process.

If you’re comfortable with treading and can at least swim 25 meters to 50 meters repeatedly without stopping, these are indicators that you’re ready for the swim leg of triathlon. You can use basic swim skills learned to complete the swim portion by covering a certain distance, then tread or float to rest, then cover the same distance again until you reach the finish line. This kind of approach is for beginners but it gets the job done.

Do I have to allocate longer training time for swimming? What workouts can improve my swim?

A

Adding more mileage doesn’t always guarantee better results. For beginners, I suggest allocating more time to doing drills. It may be boring since these are repetitive movements, but these will help you move better in the water, develop your aerobic capacity, and heighten your muscle memory.

Interval workouts must be part of your program, however you should be guided at all times. To better execute this type of training, get a Finis tempo trainer a water proof metronome so even at a higher rate your

tempo is consistent. My approach to this is to divide the interval training into two different tempos—the fast tempo and pace tempo. Fast tempo workouts can have tempo trainer settings as low as 0.7 to 0.8 to simulate breaking away from the start of race, catching up with someone, or finishing the race.

A Finis Tempo Trainer has three modes. For this type of fast workouts it should be at mode 1 and the values can be varied by milliseconds.

My guiding rules for this specific type of workout: ➜ Set the Finis tempo trainer to either 0.7seconds or 0.8 seconds ➜ Set a target time per 50m

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Three months for standard distance and six months for 70.3 distance.

Here’s my recommendation for the ideal number of races for beginners and seasoned triathletes: TYPE SEASONED ATHLETE

TYPE BEGINNERS

SPRINT STANDARD 70.3 2

2

2

1

4

1

SPRINT STANDARD 70.3 4

X

X

2

2

X

1

1

1

X: not required for beginners

Sample of a fast tempo workouts: ➜ Two sets of 4 x 50 meters ➜ One set of 8 x 50 meters ➜ Rest interval – 10seconds – 30seconds ➜ Tempo: 0.7 seconds or 0.8 seconds Rest Interval – Varies from 10 seconds to 30 seconds. The rest interval is varied depending on the student capacity to follow the tempo while hitting the desired time.

Tempo - 0.7seconds or 0.8 seconds COACH MOI YAMOYAM

Founder and Head Coach The Swim Academy and Tri ‘N Motion Coaching Philippines

GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.SG 4

FOR SEASONED TRIATHLETES

OTHER FACTORS YOU NEED TO CONSIDER WHICH MAY AFFECT YOUR PERFORMANCE.

TRAINING & RACING CONDITIONS TRAINING & RACING NUTRITION COACH MOI YAMOYAM Email: Ask@trinmotion.com Website: www.Trinmotion.com

PHOTOS FROM SHUT TERSTOCK .CO. M A RTIN GOOD / SHUT TERSTOCK .COM

I want to do triathlons but I don’t know how to swim. How long does it take to learn and how do I know if I’m ready to join a triathlon?

A six-month period is best for standard distance and one year to a year and six months for a 70.3 distance.

NUTRITION & DIET

EATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION

Wonder Bread

COOKIE BREAK GET YOUR SWEET TREAT FIX MINUS THE CALORIES.

BY HARVIE DE BARON

CHOCOLATE CHIP APPLESAUCE COOKIE

WHY SPROUTED GRAIN BREAD IS GOOD FOR YOU!

DIRECTIONS

• Sift flour, baking soda, and salt together. Set aside.

INGREDIENTS • Blend applesauce, 1 egg Muscovado, and 1 2 / tsp vanilla extract vanilla extract 1 2 / tsp salt together.

1 2 / tsp baking soda • Beat in egg.

6oz Carob chips (can • Add flour mixture be bought in Healthy and blend well.

Options) • Stir in oats and 3 4 / cup Muscovado flaxseed plus sugar Carob chips.

2 3 / cup organic • Drop mixture applesauce using a tablespoon 3 4 / cup whole wheat on a lightly greased flour cookie sheet.

1 2 / cup oats • Bake at 375°F for 10 1 2 / cup flaxseed to 12 minutes.

Cooking Healthy

Harvie de Baron is the founder of The Baron Method www.baronmethod.com FB, Twitter, IG: baronmethod

Sprouted grain bread is made from whole grains that have been allowed to sprout. There are different types of sprouted bread, some with flour, others with gluten. Sprouted grain bread is rich in dietary fiber, which is great for keeping your heart healthy.

In a study published in 2012 at the Journal of Nutrition and Metabolism, it was found that insoluble fiber content is greatest in sprouted grain bread. Such content may be responsible for either stimulation of insulin release or inhibition of glucagon release, both of which promote the lowering of blood glucose levels.

Sprouted grain bread has a decreased glycemic response that other whole grain breads do not have.

Substantial effects were seen in overweight and obese individuals.

Three ingredients you can use in everyday cooking that have huge health benefits

Eggs (Organic) The manner eggs are cooked contributes to bad cholesterol.

Do you drown it in oil and butter?

Do you add copious amounts of cheese when making omelette?

That might be causing the spike in your bad cholesterol. In fact, eggs contribute to raising your body’s good cholesterol levels/HDL. Eggs are packed with lutein and zeaxanthin (for eye health), choline and selenium (antioxidants and brain health), biotin (hair and skin health) among others.

Ginger Ginger is part of most Filipino recipes and that’s a great thing. Ginger is a natural antiinflammatory that can help combat diseases such as psoriasis and arthritis. It’s packed with powerful antioxidants and has shown promise in fighting diabetes and cancer. It’s been proven to help ease an upset stomach, perfect for the holiday season-binge acid attacks.

Sea Salt

Although most of us are accustomed to using iodized salt, did you know sea salt has more benefits? It is packed with essential minerals not found in commercial salts. Major minerals include sodium, potassium, and chloride while minor minerals include calcium and magnesium.

Plus it also has trace elements of phosphorus, bromine, boron, zinc, iron, manganese, copper, and silicon.

Packed with all these minerals, there’s no reason not to switch to sea salt as your top choice when cooking.

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IT HAS BEEN SHOWN THAT EATING SPROUTED-GRAIN BREAD RESULTS TO LOWER METABOLIC RESPONSES COMPARED WITH WHITE BREAD. THIS IS VERY BENEFICIAL FOR THOSE WHO ARE AT RISK OF GLUCOSE INTOLERANCE, AND ARE INSULIN INSENSITIVE LIKE THOSE WITH TYPE-2 DIABETES. www.swimbikerunmag.sg

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RECOVERY

I N J U RY P R E V E N T I O N • R E S T • R E L A X AT I O N • S E A S O N B R E A K S • D O W N T I M E

SUPPRESS STRESS with these effective massage

MASSAGE FOR FASTER RECOVERY

Body Back Buddy Self – Massage Tool This easy-to-control massage tool provides countless ways to navigate itself for an optimal leverage and control to treat any area on your body. It is specifically designed with QQ therapy knobs that can relieve spasms, tight muscles, and trigger and pressure points. www.massagesupplies.com.sg

SOOTHE YOUR MUSCLES WITH A RELAXING MASSAGE TO ACHIEVE OPTIMUM RECOVERY. BY FITNESS FIRST Recent studies have found that after a strenuous work out session, a massage can help in muscle recovery. If you are getting ready for a triathlon and need the extra recovery period, a massage can help reduce the soreness and lower the chances of getting an injury. Massages increase the amount of mitochondrion in the blood, which goes into

the muscles. The more mitochondrion there is in the blood, the faster the muscle recovers.

Triathletes and marathon runners put their bodies through demanding training sessions that test the limits of their endurance. Their bodies require sufficient time to rest and recuperate and a massage goes a long way in helping the body to recover. This does not

only apply to triathletes or marathon runners alone but to anyone who is participating in rigorous physical activities. We need to ensure that our bodies receive sufficient rest to recover, or we will do more harm than good.

One does not have to go for a massage every day; however, it would help the recovery process after a grueling training session.

Thumper Sports Percussive Massager With its drive system technology that transmits energy deep into the muscle tissue, Thumper has a variable speed control from 20 to 40 pulses per second that matches muscle’s natural healing frequency. www.ebay.com.sg

Note: While Fitness First instructors and personal trainers are able to give advice on the benefits of massages, those seeking massage treatments are advised to see a professional therapist.

RECOVER FASTER!

RECUPERATE EFFECTIVELY AFTER A GRUELLING RACE OR TRAINING WITH THE AID OF THESE DEPENDABLE STRESS BUSTERS.

PhysioStep – Recumbent Elliptical Cross Trainer PhysioStep provides stress-free, effective and low-impact total body workout, combining relaxing recumbent sitting position with the natural motion of an elliptical trainer to create a unique fitness experience. prubuy.sg

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Trigger Point The Grid 2.0 Foam Roller This massage master has a threedimensional surface with a variety of widths to replicate the feeling of a massage therapist’s hands for a more soothing recovery experience. keypowersports.sg

Variable Speed Jeanie Rub Massager Suitable for a relaxing massage at home, the Jeanie Rub Massager comes with variable speed from 1400 rpm to 4600 rpm. It has an adjustable switch that allows fingertip control. It’s been considered as the industry standard among professional massage therapists due to its penetrating massage and the guaranteed satisfaction it provides. www.ebay.com.sg

PHOTOS COURTES Y OF W W W.THUMPERM A SS AGER.COM, A M A ZON.COM, A DRI A NCROWE.WORDPRESS.COM, W W W.MEDSUPPLIER.COM, W W W.R A KUTEN.COM.MY.

equipment that you can use in the convenient of your home.

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

THE CROSSOVER SQUAT-LUNGE PROGRESSION

TARGET YOUR HIPS AND THIGHS WHILE PROMOTING BALANCE AND COORDINATION BY SAUL ANTHONY SIBAYAN

The crossover squat-lunge progression is an uncommon exercise. Aside from targeting your quadriceps from performing squats and lunges, the crossover movement also puts your hamstrings and gluteal muscles in overdrive. This move also challenges your balance and coordination while improving hip mobility. Perform the squat variation first to learn the movement. When the squat variation becomes easy for you, progress with the lunge variation. Because this exercise promotes activation and mobility of your hip and thigh musculature, you can integrate this into your warmup or hold one or two dumbbells, kettlebell or a barbell and transform this move into a strength exercise.

01 CROSSOVER SQUAT in a tall standing position.

02 Cross your left leg at the back of your right and step as you can to your right side.

03 Keep a good posture by bringing your chest out while landing on the balls of your foot.

01 Start

decrease the pressure on your knees, partially have your legs slightly bent.

05 Without moving your feet, lower your body until your leg knee almost touches the floor.

06 Repeat for 10 to 15 repetitions and change sides. Perform two to three sets on each side.

04 To

02 CROSSOVER LUNGE steps 1 to 5. repetition, return to your standing or starting position. This is what makes the lunge harder than the squat.

03 Repeat for 10 to 15 repetitions and change sides. Perform two to three sets on each side.

01 Follow

02 After each

THIS EXERCISE PROMOTES ACTIVATION AND MOBILITY OF YOUR HIP AND THIGH MUSCULATURE

Saul Anthony Sibayan finished his Masters Degree in Sports Science through the United States Sports Academy. He was a former research assistant at the Exercise Physiology Laboratory of the University of Alabama. He recently passed the Tactical Strength and Conditioning-Facilitator (TSAC-F) certification exam from the National Strength & Conditioning Association (NSCA).

FB, Twitter, IG: saulsibayan

PHOTOS BY P AT G O L O Y. S H U T T E R S T O C K . C O M

RESISTANCE TRAINING FOR WEIGHT-CONTROL Majority of people just rely on cardiovascular exercises to lose weight. And this is also common among endurance athletes and weekend warriors. Supplementing weight loss programs with resistance training may also be very effective in maintaining lean muscle mass. Combining aerobic and resistance exercises should be included in a holistic weight-control program. This is known as combination training. More favorable effects on body composition and health-related fitness parameters can be seen with combination training as compared to just restricting caloric intake. Combination training is also more effective as compared to when either exercise-type was done separately.

Well-known authors William McArdle, Frank Katch, and Victor Katch have noted in the 7th edition of their book Exercise Physiology: Nutrition, Energy, and Human Performance that regular cardiovascular exercise accompanied with resistance exercise increases metabolism. Each pound gain in fat free (muscle) mass increases your resting metabolism by 7 to 10 kCal per day.

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TAKE A BREAK WITHOUT RESTING ON YOUR LAURELS B Y PA U L J O N E S

If running is your weakness, focus on your technique and do some drills. Opt for a half marathon as a full one for inexperienced runners is generally very difficult.

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T

aking a break during the off-season is perfectly fine as it gives your mind and body a much-needed reprieve. It’s also the perfect time to focus on certain aspects of the sport that you may have overlooked during the race season. Here are some of them:

Take a physical and mental break

Allow your body to recover and your mind to de-stress. You can still do some running, swimming, or biking, but keep it fun and unstructured. Chill out. Do something totally different.

Take this opportunity to just stop.

Stop, have a break, and make the most of it!

Concentrate on technique

Once you start training, keep it easy. Focus on enhancing your techniques. Get your swim coach to film your stroke. Concentrate on pedalling circles while on the bike. If your bike is uncomfortable, then this is the best time to get a new one or ask your coach to look at your riding position. You’ll have the time to adjust to any changes.

Do some running drills to improve turnover and minimize the time your foot is on the ground.

Don’t be the club ride champion in February

I have no idea where I heard this quote but I like it. Every time someone tells me about a great set of repeats or some crazy ride

done at an incredible pace during the off-season, I use this quote.

The likelihood that this athlete can maintain this sort of effort throughout the year is not very good. Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January doesn’t mean that you will be that much fitter by summer. The more likely scenario is low performance or injury during the summer due to overtraining and getting mentally drained from all the high intensity workout.

If the bike is your weakness, it’s either you lack experience or your bike doesn’t fit right. Get a good fit at your local bike shop or ask a qualified coach to take a look at your riding position. You can either get on your turbo trainer or go outside, if the weather permits.

Get a consistent amount of aerobic riding during the off-season.

Getting on a turbo trainer can be entertaining with constructive sessions, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around.

Join the F4L Training Camp

Engage in strength and conditioning training

This will help you keep motivated when the weather is not so good.

The F4L Triathlon Coaching Camp is also an opportunity to have some specific time to train and focus on the things you need to work on. Your coaches will enable you to get the most out of the camp.

Work on your weakness

If swimming is your weak sport, then focus on technique improvements, rather than clocking up 3,000 meters five times a week.

If you swim 15,000 meters a week with a bad technique, then you’re only cementing that bad technique into your muscle memory, making it much harder to fix.

If running is your weakness, focus on your technique and do some drills.

Opt for a half marathon as a full one for inexperienced runners is very difficult. It can take you a month to recover, draining the energy you need for the triathlon racing season.

As triathletes, we like to think of ourselves as very fit individuals.

We run, bike, swim. We do it all!

Still, we find ourselves getting sore when we play tennis or do yard work, especially as we get older.

Strength training will help us fortify muscles that we don’t generally use in triathlon. It’s advisable to do strength training all-year round. If you can’t find the time, then take advantage of the off-season to get back to your strengthening program. It will improve your power, and help with injury prevention.

Work with body weights and a gym ball. All of my athletes go through a strength and conditioning program during the off-season.

What you do now will pay off in the 2015 season. Enjoy!

Paul Jones is an F4L Triathlon Coach from Australia.

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RUN RUN| IMPROVING PERFORMANCE As triathlon is an endurance sport, many beginner triathletes like to cover the distance of the run portion at an easy steady pace.

While there is definitely a place for LSD (Long Slow Distance) in every triathlete’s schedule, it’s best to mix up the effort levels of other training slots in a structured way in order to develop the different physiological systems of the body. If an athlete runs three times a week – 3km, 5km, and 10km – at the same easy to moderate pace, then he will develop the endurance to simply cover such distance.

However, this safe approach to training will not work as he will want to improve his speed. The only way to improve run performance is to develop the other important physiological systems of strength, leg speed, and tolerance.

STRENGTH Simply put, stronger is stronger. A stronger athlete will be able to hold his form later into the race; he will be able to run efficiently for longer distances. A stronger athlete will also be able to take longer strides, covering more ground with each step. This translates to a faster run. A stronger athlete also typically holds up better to the rigors of training. As he develops strength, he is able to push harder without getting injured. An athlete can build strength in a number of ways: HILL REPEATS After a full warm up of 20 minutes building up to some moderate running, run up a steep hill as hard as you can for 40 seconds. Your legs should be burning by the end of that effort and your heart may feel as if it is about to jump out of your chest. Turn around, walk back down and repeat 10 times. Cool down at the end with a very easy 10 minute jog. You may practice this at the Singapore Botanic Gardens, Fourth Avenue off Bukit Timah Road, Sentosa, Upper Pierce Reservoir, and Mount Faber.

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BY SHEM LEONG

STATIC EXERCISES Squats and lunges are basic exercises which help build run-specific strength. They develop gluteal and quadriceps strength. After learning how to execute them correctly, advanced versions include single leg variations, weighted variations, Swiss Ball variations, and more explosive plyometric exercises.

However, the simple squat and lunge combo is still a great way to build strength in the legs.

LEG SPEED Leg speed refers to the triathlete’s ability to turn over a high stride rate while running.

Efficient running starts at a stride rate of 90 steps per minute and this is a key factor that will allow you to run off the bike well.

Typically, athletes who are not aware of their stride rate may come in anywhere between 78 to 86 steps per minute.

To measure your stride rate, simply count the number of times your right elbow drives backwards in a 30-second window while you are running at your regular pace; multiply this number by 2.

As a drill, I get my runners to focus on driving their elbows back and forth at an exaggerated higher rate while running for short bursts. Performing this drill once a week will develop their stride rate.

FAST STRIDES Jog 20 minutes to a nearby track as your warm up. Run with as fast a stride rate as you can for 60 to 80m. This is not an all-out sprint. You may end up running quite fast, but remember that top end speed is not the goal of this drill. Focus instead on running tall and driving your elbows quickly. You may find that your stride naturally shortens and becomes more compact; this is fine. You are also retraining your feet to strike the ground under your hips, which is another important

www.swimbikerunmag.sg

trait of efficient running. At the end of the effort, jog back easy to the start and repeat the fast strides 15 to 20 times. Finish with an easy 10-minute jog to cool down.

TREADMILL Doing this drill on a treadmill is also very useful because the treadmill at 0% gradient actually drives the leg turnover. You will need to master the skill of jumping off onto the side platforms to take your rest though!

TOLERANCE This refers to the ability to hold a moderately hard effort for an extended period of time; a useful skill to have at any distance of race! Here is a simple tolerance set that you can try out on the road, at the track, or even on the treadmill.

At the track, after warming up, do 12 to 15 x 400m with a 30 to 45 seconds’ rest after each lap. Do not go flat out. Instead, aim to run all of these at the best possible pace that you can sustain over all the repetitions.

Your goal is to run the first one, middle one, and last one at the same speed. Be warned, this session is designed to get tougher and tougher as you progress through the repetitions. If you need to, take an extra 60 seconds at half time to catch your breath. It will take a few weeks to master this set but by the time you nail it, you will already be running better!

You can easily replicate this session on the road by running moderately hard for 2 minutes with a 30 to 45 seconds’ walk break after each one. Aim to keep the same ‘best average’ pace for all repetitions.

So there you have it, this should be plenty to start. The next time you head out for a run, I challenge you to do any one of these sets and mix it up! Stick with it for 3 to 4 weeks and you’ll feel the difference in no time.

BIKE| CYCLING TRAINING Bike strength is one of the most overlooked areas in a new triathlete’s training program. Most are afraid of the rough swim start and often lack the confidence to make it around the open water course that's why they worry and work diligently on their swim. They also fear not being able to complete the race because of poor run fitness so they run a lot.

As for the bike, it is often a case of, “How hard can it be?” You sit comfortably on your bottom, enjoying the wind on your hair. As long as you keep pedalling, you are moving forward.

If you get tired, you can simply stop pedalling and catch your breath as you coast along for a bit. The bike is often viewed as the middle bit where you can rest between the two tough bits, right? Wrong!

BIKE LEG IS THE CORE Assuming you are able to complete the swim with no drama, the bike portion of a triathlon is the core of the race. It doesn’t matter how good a runner you are. If the bike portion takes it out of your legs, you’re not going to be able to run off the bike anyhow.

However, if you are a strong biker, you’ll complete the bike leg with no problems and your legs will be fresher for the run. This is why bike strength is one of the first issues that I tackle with all new triathletes that I work with.

WORKING YOUR BIKE STRENGTH With the heavy traffic and limited roads in Singapore, getting strong on the bike is always going to be a challenge. With the exception of Mount Faber and a few other hard-to-reach stretches of low traffic scattered throughout the island, it is impossible to do hard strength building intervals on the roads here.

The best solution is to work on your bike strength on a stationary trainer. Jumping on the trainer once or twice a week is the best

BY SHEM LEONG

way to improve your bike strength.

A solid session on the trainer can be completed in an hour. This is a lot more convenient than a short two-hour training ride that will vary in quality due to traffic and weather conditions. So go out and buy a trainer. If you use it regularly, as instructed in the next page, it will be the best investment in your development as a strong biker and triathlete.

BREAKING UP RIDES Breaking up your rides on the road is also a good way to build structure into your riding.

For example, instead of heading out for a twohour ride, break it down as outlined below.

You don’t need to worry about the terrain, just go according to how your route dictates.

1.

BIG GEAR, LOW CADENCE Training in the big gear (heavy resistance) is an open secret to building bike strength.

Roadies will tell you that pedalling at a 90 to 100 cadence is a hallmark of efficient cycling.

While this may be true if you are a pure cyclist, triathletes have the challenge of running off the bike as well. If you are able to turn a bigger gear at a lower cadence of 70 to 80, not only does your heart rate stay relatively lower, but you will also keep your legs fresh for the run.

In order to produce the kind of strength needed to turn the big gears, I recommend all new triathletes to start on this session on the trainer once a week. It’s designed to build cycling-specific strength.

1.

2.

3.

10-minute warm up 20 x one-minute all out in the big gear at 45 to 55 cadence per one-minute easy spin recovery 10-minute easy cool down

• Each effort is done against as a high resistance that you can turn smoothly.

• We are training at a heavier resistance than you would normally ride on the road.

• Don’t hold back. Go as hard as you can on the effort, and on the recovery, as easy as you need.

• Repeat this session once a week for two months and you’ll be amazed at the difference it will make to your regular rides on the road.

2.

3.

4.

5.

6.

20-minute easy warm up at cadence 70 to 80 40-minute easy on the big gear (heavy resistance) at cadence 45 to 60 2 x 15-minute hard/ 10-minute easy 1st effort at cadence 70 to 80 2nd effort with a higher resistance at cadence 45 to 55 10-minute easy cool down

You will see how breaking your long ride into smaller sections will help you to stay focused and motivated to push hard on the effort while also teaching you how to pace yourself throughout the ride, starting easy and building into it at the end. This is the perfect way to practice how you should be aiming to ride on race day.

In summary, here are the two best ways to build bike strength: • Repeat a bike strength interval session on the trainer at least once a week.

• Structure your longer bike ride on the road to include some hard ‘time trial’ sections with adequate recovery.

Shem Leong is a triathlon coach specializing in running with MetaSport, the official training partner of Swim Bike Run Singapore.

MetaSport conducts Track Sessions every Tuesday morning and evening, and Hill Sessions every Thursday evening.

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