sbr sg january 2015

SBRmagSG

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12GET READY FOR 2015!

MUST-HAVE GEAR THIS YEAR

STRENGTH & CONDITIONING

GET MORE POWER STRAIGHT FROM THE HIP!

MAKE YOUR OWN

2015 RACE CALENDAR

PLUS: THE BENEFITS OF MASSAGE FOR TRIATHLETES

i i S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

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e d i t o r i a l t e a m

MIKKE GALLARDOcre at i ve direc tor

SARAH MORANregion al edi tori al coordin ator

RAIZA CABUGWANGedi tori al a ssis ta n t

DARLANNE SUE ONGjr. a r t direc tor, in t er ac t i ve edi t ions

SAUL ANTHONY SIBAYANSEAN SIMcon t ribu t ing edi tor s

JING LEJANOcop y edi tor

MOI YAMOYAMHARVIE DE BARONPAUL JONESSHEM LEONGcon t ribu tor s

s a l e s a n d m a r k e t i n g t e a mKAREN ODCENADAregion al m a rke t ing & dis t ribu t ion consulta n t

p r o d u c t i o n t e a mEDEN BAYSICregion al produc t ion consulta n t

MA. FRANCHESCA KATHRYN REYESproduc t ion superv isor

f i n a n c e , a d m i n a n d i tFAITH PAGUIRIGANfin a nce a nd a dmin superv isor

MA. LEONORA MASAGCAdisbur semen t a n aly s t

JAROLD SAMBOi t superv isor

LITO TOLENTINOi t & a dmin a ssis ta n t

CHARITO CIRIACOl i a ison officer

e x e c u t i v e

TIRSO JESUS PARPAN IIIELIZABETH ANN CHAN PARPANdirec tor s

LURISA ANN VILLANUEVAregion al oper at ions consulta n t

SBR AR ICON

{02} GEAR GUIDE {04} EXPERT ADVICE {05} NUTRITION & DIET{06} RECOVERY{07} STRENGTH & CONDITIONING{08} COVER STORY {10} FEATURE {12} EVENT LISTINGS

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For comments, feedback, and advertising inquiries contact: [email protected]

ON THE COVERcover photo from:

SHUTTERSTOCK.COM SBRmagSG

INSIDE:

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

ASICS GEL-KAYANO® 21Conclude your sole searching for the lightest and most luxuriously stable pair ever with Asics’ GEL-KAYANO® 21. This supremely snug genius features the next generation of FluidRide™ feature and a ComforDry X-40 sockliner to provide you with the comfiest ride you have long been waiting for. Price available upon requestwww.asics.com.sg

WITHINGS WS-50 SMART BODY ANALYZERThis 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. S$289axtrosports.com

GARMIN FORERUNNER® 920XTWhen Garmin does it, it’s gotta be great! The FORERUNNER® 920XT is a proof to its unparalleled greatness, thanks to its impressive running dynamics, VO2 max estimate, race predictor, and recovery advisor, which are included in its fleet of high profile training features.Price available upon requestwww.garmin.com.sg

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RUDY PROJECT STRATOFLY™Rudy Project, the eyewear brand that’s tantamount to excellence, gives birth to another model that all the more cements its regal reputation, the Stratofly™. Its no-slip, soft rubber terminal tips and latest generation Ergo IV™ adjustable nosepiece gives you that perfect fit and facilitates unprecedented air turnover. Price available upon requestwww.facebook.com/RudyProjectSingapore

2 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

2015ALL SET FOR

SPECIALIZED 2015 FATBOY 21Feel 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. Price available upon requestwww.facebook.com/pages/Specialized-Bicycles-Singapore/209007359131231

2XU UNISEX COMPRESSION CALF GUARDYou’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 all-out shin and calf muscle support. It can also be worn under a wetsuit, making transition times faster during triathlon.S$79 keypowersports.sg

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, environmental-friendly aerosol spray. Did we mention it’s water and sweat proof, too?S$21.90 pout.com.sg

FINIS PERFORMANCE BACKPACKMeet 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

AQUA SPHERE K180 GOGGLESThe 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. S$39keypowersports.sg

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 requestwww.nike.com/sg/en_gb/

TYR MEN’S TRACER LIGHT JAMMEREngineered for elite-level racing, the Tracer Light™ has captured multiple National, National Collegiate Athletic Association (NCAA) and World Championship titles. Showcasing lightweight, hydrophobic quick-drying fabric, this suit is woven with a powerful micro-filament that has enhanced stretch properties and memory retention to provide longevity and form-fit. Price available upon requestsportz.com.sg

ADIDAS SUPERNOVA THREE-QUARTER TIGHTSAdidas 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$75.00shop.adidas.com.sg

3S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg


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.

GOT A QUESTION? E-MAIL US AT [email protected]

EXPERT ADVICEOUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING TRIATHLON DILEMMA S

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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?

COACH MOI YAMOYAMFounder and Head Coach The Swim Academy and Tri ‘N Motion Coaching Philippines

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

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

2015 RACE CALENDAR:

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

ACE EACH ONEBY 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 BEGINNERSA six-month period is best

for standard distance and one year to a year and six months

for a 70.3 distance.

FOR SEASONED TRIATHLETESThree 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 SPRINT STANDARD 70.3SEASONED ATHLETE 2 2 2

1 4 1

TYPE SPRINT STANDARD 70.3

BEGINNERS 4 X X

2 2 X1 1 1

MAKE YOUR OWN

OTHER FACTORS YOU NEED TO CONSIDER

WHICH MAY AFFECT YOUR PERFORMANCE.

TRAINING & RACING CONDITIONS

TRAINING & RACING NUTRITION

COACH MOI YAMOYAMEmail: [email protected]

Website: www.Trinmotion.com

X: not required for beginners


NUTRITION & DIETEATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION

COOKIE BREAKGET YOUR SWEET TREAT FIX MINUS THE CALORIES. BY HARVIE DE BARON

Harvie de Baron is the founder of The Baron Methodwww.baronmethod.comFB, Twitter, IG: baronmethod

Ginger is part of most Filipino recipes and that’s a great thing. Ginger is a natural anti-inflammatory 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.

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

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.

INGREDIENTS1 egg1/2 tsp vanilla extract1/2 tsp salt1/2 tsp baking soda6oz Carob chips (can

be bought in Healthy Options)

3/4 cup Muscovado sugar

2/3 cup organic applesauce

3/4 cup whole wheat flour

1/2 cup oats 1/2 cup flaxseed

DIRECTIONS• Sift flour, baking

soda, and salt together. Set aside.

• Blend applesauce, Muscovado, and vanilla extract together.

• Beat in egg. • Add flour mixture

and blend well. • Stir in oats and

flaxseed plus Carob chips. • Drop mixture using a tablespoon

on a lightly greased cookie sheet.

• Bake at 375°F for 10 to 12 minutes.

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.

CHOCOLATE CHIP APPLESAUCE COOKIE

Eggs (Organic) Ginger Sea Salt

WHY SPROUTED GRAIN BREAD IS GOOD FOR YOU!

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.

Wonder Bread

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.


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

MASSAGE FOR FASTER RECOVERYSOOTHE YOUR MUSCLES WITH A RELAXING MASSAGE TO ACHIEVE OPTIMUM RECOVERY. BY FITNESS FIRST

RECOVERYINJURY PREVENTION • REST • RELAXATION • SEASON BREAKS • DOWNTIME

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.

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.

Body Back Buddy Self – Massage ToolThis 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

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SUPPRESS STRESS

with these effective massage equipment that you can use in the convenient of your home.

Variable Speed Jeanie Rub MassagerSuitable 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

Thumper Sports Percussive MassagerWith 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

PhysioStep – Recumbent Elliptical Cross TrainerPhysioStep 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

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


STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

THIS EXERCISE PROMOTES ACTIVATION

AND MOBILITY OF YOUR HIP AND THIGH

MUSCULATURE

THE CROSSOVER SQUAT-LUNGE PROGRESSIONTARGET YOUR HIPS AND THIGHS WHILE PROMOTING BALANCE AND COORDINATION BY SAUL ANTHONY SIBAYAN

01 CROSSOVER SQUAT

02 CROSSOVER LUNGE01 Follow steps 1 to 5.02 After each 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.

RESISTANCE TRAINING FOR WEIGHT-CONTROLMajority 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.

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

01 Start 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.

04 To 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.

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 warm-up or hold one or two dumbbells, kettlebell or a barbell and transform this move into a strength exercise.

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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.

WITHOUT RESTING ON YOUR LAURELS

B Y PAU L J O N E S

TAKE A BREAK


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 breakAllow 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 techniqueOnce 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 FebruaryI 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.

Join the F4L Training CampThis 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 weaknessIf 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.

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.

Engage in strength and conditioning trainingAs 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.

1 0 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

RUN| B Y S H E M L E O N G

STRENGTHSimply 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 REPEATSAfter 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.

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.

STATIC EXERCISESSquats and lunges are basic exercises which help build run-specific strength. They de-velop gluteal and quadriceps strength. After learning how to execute them correctly, ad-vanced 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 SPEEDLeg 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 STRIDESJog 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

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.

TREADMILLDoing 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!

TOLERANCEThis refers to the ability to hold a moder-ately 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.

IMPROVING RUN PERFORMANCE

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RUN|

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.

BIKE| B Y S H E M L E O N G

BIKE LEG IS THE COREAssuming 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 STRENGTHWith 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

way to improve your bike strength. A solid session on the trainer can be com-pleted in an hour. This is a lot more conve-nient 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 develop-ment as a strong biker and triathlete.

BIG GEAR, LOW CADENCETraining 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 cy-clist, 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. 10-minute warm up2. 20 x one-minute all out in the big gear

at 45 to 55 cadence per one-minute easy spin recovery

3. 10-minute easy cool down

• Each effort is done against as a high resis-tance 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 differ-ence it will make to your regular rides on the road.

BREAKING UP RIDESBreaking 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 two-hour 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. 20-minute easy warm up at cadence 70 to 80

2. 40-minute easy on the big gear (heavy resistance) at cadence 45 to 60

3. 2 x 15-minute hard/ 10-minute easy4. 1st effort at cadence 70 to 805. 2nd effort with a higher resistance at

cadence 45 to 55 6. 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 build-ing 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.

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!

CYCLING TRAINING

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2015 EVENT LISTINGSFEBRUARY 21 CHALLENGE SUBIC (PHILIPPINES)

MARCH 1 2015 MEN’S HEALTH

URBANATHLON 8 VENUS RUN GREEN CORRIDOR RUN 2015 RUN FOR HER 2015 15 METASPRINT SERIES DUATHLON NORTH EAST COMPRESSPORT

RUN 2015 21 CARNIVAL RUN @ BEDOK

RESERVOIR 2015 22 RUNNINGHOUR 2015 28 NUS BIATHLON 2015 28-29 TWILIGHT ULTRA CHALLENGE 2015 29 2XU COMPRESSION RUN 2015 FAIRPRICE WALKS WITH U 2015

APRIL 5 NTUC INCOME RUN 350 11 THE MUSIC RUN 12 FROST & SULLIVAN CORPORATE

CHALLENGE ‘15

19 METASPRINT SERIES TRIATHLON 23 JP MORGAN CORPORATE

CHALLENGE SINGAPORE 2015 26 TYR TRI-FACTOR SWIM

MAY 2 ENERGIZER NIGHT RACE

SINGAPORE 2015 17 QUICKSPEED TRI-FACTOR BIKE HOMETEAMNS REAL RUN 2015 COLD STORAGE KIDS RUN 2015 23 MEIJI RUN 2015 24 NATIONAL VERTICAL MARATHON

2015 30 ISCA RUN 2015

JUNE 7 NO FRILLS RUN 13 THE GREAT RELAY SINGAPORE 2015 24 CHALLENGE CAMSUR

(PHILIPPINES)

JULY 4 SUNDOWN MARATHON 2015

12 POCARI SWEAT RUN 2015 25-26 SINGAPORE INTERNATIONAL

TRIATHLON 26 COMPRESSPORT TRI-FACTOR RUN

AUGUST 23 TRI-FACTOR TRIATHLON 29 ORANGE RIBBON RUN & WALK –

“RACE AGAINST RACISM” 2015 29-30 OCBC CYCLE SINGAPORE 2015

SEPTEMBER 5 RUN & RAISIN’ 2015 5-6 CRAZE ULTRA 100 MILES

OCTOBER 25 WOW RUN 2015 31 BEDOK RESERVOIR ULTRA 3RD EDITION

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